EXERCISES TO INCREASE YOUR

PHYSICAL STRENGTH
Inés Bernad Medina
1BATX B
 ¿WHAT ARE THEY?
Physical strength exercises make the muscles work harder by adding
weight or resistance to movement.
This type of training serves (is used) to develop strength and can
increase muscle mass, bone density, muscular endurance, etc.
- Exercises all major muscle groups in your body: legs, hips, back,
chest, abdomen, shoulders and arms.
¿WHAT (do) WE HAVE TO TAKE INTO ACOUNT TO DO THEM ?

It is recommended (to add aerobic activity to

your strength training) that aerobic activity
be added to strength
Running training.
Cycling

Like:
¿WHAT BENEFITS WILL IT BRING YOU?
What are the benefits?

-It can be done at home.

- Use the instruments (equipment) that is already in your home

-Keeps your health stable and prevents obesity and cardiovascular problems

-Develops flexibility in the muscles

-Releases endorphins
 OVERALL WARM UP

- 1 running lap (specify the pace, low intensity)

- 1 running while doing general warm up (which exercises
would you choose here?)
 EXERCICES
REST 1 MIN IN EVERY EXERCICE

1.Plank ( plancha)
- 5 repetitions of 15 seconds
 EXERCICES

2.Sit-ups (abdominales)
- 3 series of 15 repetitions
 EXERCICES

3.Burpees
- all (the maximum) you can do in 40
seconds
 EXERCICES

4.Skuats (sentadillas)
- 5 series of 10 repetitions
 EXERCICES

5.Push-ups (flexiones)
- all you can do in 40 seconds
 EXERCICES

6.Lunges with weight

(desplantes)
- 20 repetitions per leg
 EXERCICES

7.Bicep curl
- 20 repetitions per arm
 EXERCICES

8.Triceps exercise
- 3 series of 10 repetitions
 EXERCICES

9.Dead lift
- 3 series of 10 repetitions
 EXERCICES

10.Glute bridge
- 4 series of 15 repetitions
 COOLDOWN

- Streaches (Stretching) with calm music (such as…)