TH | EN
We provide the international standard facilities and services for healthy lovers and exercisers with warmth and welcome.

The standard room that contains standard exercise machines. You can enjoy your burning time for all parts of body while enjoy sight seeing with waterfall, pool, UBC cable TV, music and internet wifi.  

EXERCISES THAT IMPROVE MUSCULAR STRENGTH

Muscular strength refers to the overall energy a muscle can exert in a single effort. A measurement of strength is often applied when bench pressing or squatting, but improving your muscular strength takes commitment and hard work. The challenge to your muscles is to lift progressively more weight over a period of time to build your strength. This can be accomplished through various methods of training. Exercising with free weights, machines, barbells and dumbbells is a good and effective place to start increasing your muscular strength.

Weight Training

Weight training is a style of strength training that enables you to develop and improve your muscular strength. According to the Mayo Clinic, weight training challenges your muscles by

releasing a stress to your muscle that causes it to adapt and get stronger, equivalent to the manner aerobic conditioning strengthens your heart.

Powerlifting

The sport of powerlifting is designed to test a weight lifter's absolute strength through explosive movements with heavy loads. The fundamental exercises are the squat, bench press and the deadlift that require pushing, pulling and squatting, which are the core forms of powerlifting. Improving your muscular strength through powerlifting will require a workout plan that focuses on lowering you repetitions and training with heavy weights.

Compound Exercises

Compound exercises are multi-joint exercises that rely on the coordinated actions of several muscle groups to build muscular strength. An example is the squat because it uses your hips, knees and ankles, putting increased strain on your quads, gluts, hamstrings, back, abdomen and a multitude of small stabilizing muscles. Strength-training compound exercises should range from eight to 12 reps and use heavy loads. Bench press, military press, rows, squats and deadlifts are common compound exercises. Three to five sets are commonly performed.

Body-weight Exercises

Body-weight training forces you to use your own body weight as resistance. Upper-body exercises include pushups, pullups, chinups and dips. Improve your chest and biceps workouts by performing four sets of 15 to 20 reps for each exercise. Lunges and squats are popular lower-body exercises, and situps and crunches will strengthen your core.


232 Moo 3 T.Nongkway A.Hangdong Chiang Mai 50230
E-mail: Sansaran_clubhouse@hotmail.com
Tel: 053-019373 , 089-7593779 ( khun punch )
COPYRIGHT 2012 SANSARAN CO.,LTD. ALL RIGHTS RESERVED | DESIGN & INSPIRATION BY CMZONE.COM.