7 Power Exercises for Building Power and Strength

power exercises

Strength training is also known as resistance training, weight training, or muscle training. There are many aspects to strength training. Among them are the muscle endurance exercises, and circuit training which most beginners do. The relatively experienced athletes do strength training and full-body power exercises for their muscles. The broad spectrum of power training includes any physical exercise that involves a lot of muscle movement. You usually use equipment such as weights, resistance bands, or dumbbells while training.

What Are The Benefits Of Power Exercises?

If you want to improve your health, strength training and power exercises at home should be your topmost priority. Besides improving the quality of your life, here are some benefits you can get from these exercises.

1. Burns Calories Quickly

burn calories

Muscle training helps you hit two birds with one stone. You get to train your muscles to gain strength and lose some calories with every session as well. First, your muscle gain increases your metabolic rate, and you burn more calories. Second, your body is still burning calories up until 72 hours of strength training.

2. Improves Heart Health

improve heart health - power exercises

Doing power exercises regularly can decrease blood pressure. It also lowers the harmful cholesterol levels in your body and improves the condition of your heart and blood vessels. Thereby, it improves the blood circulation and health of your heart. Your body becomes more energized and healthier over time. 

3. Helps Manage Your Blood Sugar Levels

manage blood sugar level

Yes, your strength training can control your blood sugar level and prevent diabetes. This is because your skeletal muscles can increase your insulin sensitivity. Once your muscle mass increases, your body manages the glucose by sending it to the muscles. You will have less blood sugar and thus fewer chances of getting diabetes.

4. Makes Your Bones Strong

healthy bone

That is an obvious benefit. As you put a strain on your bones by weight training or other exercises, your bones send a signal to your brain. The temporary stress on your bones demands bone development from your body. You can rebuild the bones stronger by power training.

How Often Should I Do Power Exercises?

how often do exercises - power exercises

If you want to get the most out of the power exercises at home, you must start slow and gradually train with a steady approach. You don’t need to hit different types of gyms for these exercises. First, practice the basic movements for a few days. Then get a hold of core stability, balancing body, push-ups, and other movement patterns for the two weeks. Add a piece of equipment when you get used to those movements. Men can usually train with heavier weights as they want to build muscles. No specific amount of training is recommended, but a typical session should last 20 minutes. One set of training consists of 10 repetitions of these exercises. Gradually get yourself to do at least 2 sets a day for effective results. The most common and beneficial way is to train 2 to 3 times per week when you adjust to the movements.

7 Best Power Exercises At Home For You To Build Strength

Do these seven strength exercises to complete your new year’s resolution of staying fit and healthy. You will be amazed how these seemingly easy exercises draw impressive results on your body.

1. Box Jumps

box jumps

If you are a beginner, you can do this fundamental and simple power exercise at home. Box jump involves ballistic muscle actions. As you train you can hold small weights as well. First, stand in front of any raised surface or a box with your feet apart. Then jump with both feet to land on the box, stand straight, then jump down backward. Again, jump on the box to repeat the exercise.

2. Explosive Plyo Push-Ups

push ups - power exercises

There are tons of different plyo push-ups you can do to build upper body strength over time. Start with a clap push-up. Get into a push-up position, then push your upper body. You must be able to clap once before your palms touch the ground. Then you can move to explosive push-ups where your whole body leaves the floor with the push-up.

3. Jump Lunges

jump lunges

Jump lunges are the best power exercise to build each side of your body. Your legs will develop to coordinate well and gain strength. To do this exercise, start with a lunge position with your knees almost touching the ground. Place one of your legs bending forward at a perpendicular angle and the other behind you. Jump explosively in the air and switch legs in the air, doing this repeatedly for a couple of minutes.

Also Read: Doing these exercises is more fun and beneficial if you exercise in a clean and green place like parks or your lawn.

4. Double Unders

double unders

Who knew skipping ropes could have been more than only a healthy sport? You can turn this sport into a power exercise with slight modification and proper movement. Start with single jumps, get a hold of jump rope, then advance to complexity. Stand with your legs straight and arms close to your body. Use your wrist to swing faster until you pass the rope under your feet twice in each jump. Do this with your legs straight.

5. Squat Jumps

squat jumps - power exercises

Squat jumps are advanced muscle power exercises and involve technical understanding. There is also a slight risk of muscle injury if not done well. With squat jumps, you can train your upper and lower body at the same time as it improves strength, speed, and power. Stand in a bent form, keeping your hips in a sitting position. Place your hands in front of you and jump with force to stand in the air, then come back at the same position. Repeat several times.

6. Long Jumps

long jumps

Long jumps are very classic and fundamental power exercises for every person who started going to the gym or started working out. This increases your heart rate and improves blood flow. First, stand straight with your feet about shoulder wide. Bend your knees and then jump forward with all your strength. Absorb the jump shock quickly and do another jump followed by another.

7. Kettlebell Swings

kettlebell jumps - power exercises

This last one is the strongest and toughest of all the above exercises. So, do this exercise only when you have trained your body well enough. Stand with your legs wide apart, holding the kettlebell with both hands between your legs. Use the thrusting force of the upper body and hips to propel the kettlebell above your head. Keep your arms straight and swing the rope up and down using proper force.

Some of these strength training and power exercises have now become one of the fundamental parts of many exercise programs. This is because every workout regime requires certain strength and stamina in your body. And when you eat a healthy diet and keep your muscles strong, you can perform better in your life as well.

Also Read: Your health largely depends on two things; your daily workout or activities and your healthy diet plans.

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