Resistance training is one of the best ways to lose weight as it improves the strength and endurance, resulting in a more toned and slimmer body. In a study, which examined the influence of resistance exercise on the metabolic constraints of non-alcoholic fatty liver disease, a total number of 53 patients were divided into two groups. The first group was instructed to do push-ups and squats 3 times per week for a period of 12 weeks, while the other group did no training whatsoever.
At the end of the study, the former group had less fat and more muscle mass and their levels of iron, insulin, and fatty liver were reduced. The study concluded that resistance workout improves the metabolic syndrome characteristics in non-alcoholic fatty liver disease.
For that purpose, we present you 10 resistance exercises which don’t require any additional equipment. They focus on several muscles simultaneously and you will lose weight in no time. Let’s take a look:
The burpee –it affects the major muscle groups and betters the pumping of the heart.
The pull up-it tones the muscles.
The squat-this exercise will shape your buttock and legs. You can add dumb bells or a barbell for optimal results.
Push-ups-this exercise strengthens your triceps, tones the shoulders and the upper chest.
Lunges-it will tighten your buttock and tone your hamstrings.
Spider crawl-this exercise will significantly improve the mobility of your hips and tone your core muscles.
The skater-with the help of this exercise you will enhance the stability of your knees and ankles. You can burn additional calories if you jolt the joints and jump minimally.
The plank-this exercise engages your entire core and prevents and relieves back pain. Maintain the position for a minute.
Jumping rode-this exercise is an adequate replacement for running. It will shape your arms and legs.
The get up-this exercise is focused on the abdominal area. You will have less belly fat and a more toned and flat belly.