MAXIMUM MUSCULAR

STRENGTH (LOW SPEED

STRENGTH
SQUATS JUMPS
How To Do Squat Jumps
Here are the steps to performing Squat Jumps:
1) Start standing with feet hip distance apart and lower into a squat
position by bending the knees. Keep the spine straight, chest lifted, and
knees behind toes. Arms are in front of the chest for balance.

2) Jump straight up and swing arms overhead. Return to squat.

SIT UP
Once you’ve got a comfy set-up, follow these
steps to perform proper sit-ups
Lie face-up on the floor. Bend your knees so your feet are flat on the
floor. Plant your feet firmly, tucking them under a bench or some sort
of other brace if you have to. If you have a partner, you can have them
hold your feet down (it’s worth noting that the ideal way to perform sit-
ups is without a foot brace—you may want to work on strengthening
your core until you get to that point before attempting sit-ups, for
optimal results).
• Cross your arms over your chest. Your left hand should rest on your
right shoulder and vice versa. Don’t put your hands behind your head,
as this can cause you to pull on your neck.
Engage your core. To do so, take a deep breath and think of drawing
your belly button to your spine. Your core should be fully engaged
before you start your first rep.
• Use your ab muscles to lift your back off of the ground. Your tailbone
and hips should remain static and pressed into the floor until you’re
fully upright. It may help to think about lifting one vertebra at a time,
rather than lifting your entire back all at once. This is where the sit-up
gets its other names, curl-up and roll-up—picture yourself curling up
one back bone at a time, until you’re sitting all the way up.
With immense control, lower yourself back to the starting position. This
time, picture yourself uncurling one vertebrae at a time, starting with
your lower back. Do not thud into the floor.
• Once you’re lying face-up again, re-engage your core to start another
rep. Repeat until you finish your set.
PUSH UPS
How to Do a Push-Up
Get down on all fours, placing your hands slightly wider than your
shoulders.
Straighten your arms and legs.
Lower your body until your chest nearly touches the floor.
Pause, then push yourself back up.
• Repeat.
Benefits
Muscular strength enhances overall health and boosts athletic activity
A strong body allows you to perform movements and activities that require power
without getting tired.
Muscular strength helps you maintain a healthy body weight by burning calories and
enhancing your body composition, which is the ratio between fat and muscle.
Building strength may also boost mood and energy levels while promoting healthy
sleep patterns. This may boost confidence, provide a sense of accomplishment, and
allow you to add more difficult or strenuous activities to your fitness routine.
Developing muscular strengths helps to build strong, healthier muscles and bones.
This helps to develop good posture and relieve back pain.
• You’ll have more stability, balance, and flexibility, making injuries and falls less likely.
Use caution when starting a strengthening exercise program if you’re new to exercise or have any injuries
or medical concerns. Here are a few tips to help you avoid injury:

Start slowly and gradually build up the intensity and duration of your workouts over a few weeks.
Listen to your body and stop if you need a break or start to feel any pain.
Allow for 1 day of recovery between working different muscle groups.
Always use proper form and technique to make sure you’re getting the most benefits from your workouts.
Use steady, controlled movements, especially if you’re doing heavy lifting.
Give yourself time to rest in between sets.
Use caution when working out any area of your body that’s prone to pain or injury. This may include your
neck, shoulders, and back and joints, such as your wrists, knees, and ankles.
• Avoid being short of breath or holding your breath, which can cause your blood pressure to rise. For
each movement, exhale as you lift and inhale as you lower.
MAXIMUM MUSCULAR POWER (HIGH
SPEED STRENGTH)
LOCAL MUSCULAR ENDURANCE