7 Exercises To Build Strength And Flexibility
Strength and flexibility are the hallmarks of pure fitness. It is why most athletes and fitness enthusiasts spend more time strength training and working out their muscles for better flexibility. While various exercises can help you achieve both, it is recommendable to incorporate other routines that target strength or flexibility. To achieve desirable results, you can choose the best strength training exercises that boost your flexibility as well. Here is a brief look at seven workout routines you can use to develop strength and enhance your flexibility.
- HIIT (high-intensity interval training)
According to studies, HIIT is one of the best workouts for strength and flexibility. A typical HIIT session can involve various maneuvers you have to complete within a given time. Short intervals between the different moves allow you to rest and reposition for the next. With HIIT, you can quickly increase your muscle endurance and power by accomplishing as many reps as possible in perfect form. It also grows more lean muscles, which translates to more glycogen and energy surplus in the body.
HIIT is also useful for improving your flexibility, especially since it involves performing a set of workouts in intervals. You can perform push-ups for 45 seconds, break for 15 seconds, then change to planks, squats, dips, pull-ups, sit-ups, burpees, and so forth. When you combine it with calisthenics, HIIT can push your flexibility to the next level.
The most convenient and traditional routine to achieve flexibility is through stretches. According to experts, it is a crucial aspect of training and should always be the first thing you do before you start other intense workout routines. Most people think about stretches concerning preventing gym injuries (pre-workout stretches) or improving recovery (post-workout stretches). However, stretching can help you gain agility and flexibility. It also boosts blood circulation to all the 600 muscle groups delivering essential micronutrients your body needs to grow big lean muscles. With more lean muscles comes the power and improvements in athletic performance.
People who can lift heavier weights have more power, and this comes from regular training. As you begin lifting weights, you will quickly get comfortable with the first weight and naturally add more. The heavier you can comfortably carry, the more power you build. However, there are various concerns when it comes to lifting weights. If you choose deadlifts, do not forget your double and single-leg deadlifts. Make sure you are building strength in your arms and biceps, as well as legs and thighs. You can also use weighted dips and pull-ups. Vary your routines and work out all your body muscles.
- Push-ups and dips
Daily push-ups and dips are a perfect combination for general fitness. In its perfect form, a press-up calls on almost all your body muscles, especially your core. It builds strength and power in your arms, chest, legs, and thighs. Dips also work out your upper body and core. When performing push-ups and dips in perfect form, you will quickly be able to lift and float your body around comfortably. There are various types of push-ups, including feet-elevated push-ups. In the same way, you can use weighted-dips. The variety of moves in these two extensive workouts can help you build both strength and flexibility.
Swimming is another efficient workout routine you can use to achieve both flexibility and strength. Swimming makes your muscles to increase in length and also allows you to develop an increased range of motion. Apart from boosting your flexibility, swimming also helps with muscle contraction, thus improving your overall strength.
There are a variety of squats you can do to achieve agility and power. Squats strengthen your flexibility by improving the range of motion your hips and ankles can cover. Variations like deep goblet squats can increase flexibility and help you build strength around your hamstring. Make sure you complete all squats in perfect form and switch your techniques for better results.
- Cycling and running
Running and cycling drills can help you shed more calories and build lean muscles. They are recommendable workouts that also boost your health, circulation, metabolism, and sleep. Cycling can also develop stronger thigh and leg muscles. However, it is crucial to do more stretches around your cycling and running sessions. Unless you are training for a marathon race, there is no need to run several miles. A daily morning running routine is sufficient to boost your strength and flexibility.
Various workouts can help you build strength and improve your flexibility. It is essential to understand all your moves and make sure you perform each exercise in perfect form. Some activities like stretches are critical before starting any other workout. Although regular workouts are effective, several other factors influence strength and flexibility. Emerging trends among athletes and fitness specialists involve using cannabis products like CBD oil to improve sleep and recovery. If you are in Canada, you can mail order such products from a reputable online dispensary Canada retailer and have it delivered to your preferred location. You also need proper nutrition, adequate rest, and sleep, as well as the right mindset. What’s more, it is recommendable to avoid drug abuse and other lifestyle habits that compromise your workout goals.
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