Among muscle strengthening exercises, those with free weights are particularly popular in bodybuilding. Choose your type of weight according to your gender, your body and your athletic goals, then increase the load gradually, at your own pace, to develop your muscle mass little by little while avoiding injury.
The exercise bike is gentle on the joints and particularly effective for working the muscles of the lower body: quadriceps, hamstrings, calves… Combined with additional fitness equipment such as a rowing machine or body weight exercises without the use of equipment, it is popular for both physical preparation and rehabilitation.
To get into top shape this summer, start a few weeks or even months in advance by adopting good lifestyle habits: a balanced diet, physical activity, quality sleep… Optimise your physical preparation by setting up a sports schedule including endurance and targeted muscle-building exercises: planking, squats, push-ups, etc.
Planking exercises help to improve strength and balance. These isometric exercises, held over time, burn fat and strengthen muscles without increasing their volume. They allow you to sculpt a healthy figure quickly.
The buttocks muscles are involved in all the movements of daily life, and even more so during physical exercise. Having muscular buttocks and a toned lower body helps to maintain balance and spare your back and knees. Many exercises strengthen the muscles of the lower body, such as squats or donkey kicks. Compose a personalised challenge adapted to your level and strengthen your buttocks to stay in shape and improve your athletic performance.
Squats are one of the most popular fitness exercises. Depending on how your feet are positioned and your posture, you can target the glutes or certain thigh muscles while improving the power of your squats. Try different variations and take your squats to the next level!
The deep muscles of the shoulder, the erector spinae muscles, the psoas and the forearm muscles are among the muscles that are least used during training. To awaken these forgotten muscles, which can differ depending on the activity practised, opt for targeted exercises to integrate into your training programme.
Small, compact and easy to use, dumbbells can be integrated into all your muscle strengthening sessions to multiply the effects. After discovering classic exercises for pectorals, biceps, trapezius or legs, push your limits with intense and original ab exercises with just 1 dumbbell!
Having muscular calves helps improve physical endurance, something that is particularly important when cycling, walking or running, for example. Strengthening your calves is also a good way to avoid sports injuries. Start a 21-day challenge with exercises that target this region and then persevere in your efforts by adopting new habits to maintain well-rounded calves.
Strengthening your arms improves posture, balances the strength on both sides of the body, firms up your arms and increases resistance, which is useful for all everyday movements. To work the arms, different exercises target specific muscle groups. To motivate yourself, try a 30-day arm challenge by gradually increasing the number of repetitions in your circuit.
To strengthen and shape your legs, there are a large number of exercises: Front lunges, half-lunges, kicking and so on. Take on a 30-day challenge with a progressive training circuit of leg exercises incorporating more and more repetitions every day. At the same time, adopt good habits to keep your legs slim and muscular and stimulate blood circulation.
In order to establish an effective and easy to maintain exercise programme over time, include rest days in your schedule. Rest can take an active or passive form depending on your activity and your needs. For a good work rhythm, aim for 1 rest day every 2 or 3 days and avoid scheduling more than 2 rest days in a row, except in case of intense fatigue or pain. By integrating rest into your training programme, your performance will be improved and you will reduce the risk of injury.