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Weight Training – Complete Guide For Beginners
Don't do weight training .Though you can sport a defined body with proper distribution of muscles, avoid weight training. Weight training may lead to change in the body shape and help you to lose weight. Still don't do weight training. But do weight training only after taking a look at the article. This article guides you on all the aspects of weight training. Besides highlighting the things that you should do before weight training, it also suggests exercises for different muscle group. It enlightens you on the advanced weight training accessories available in the market.
This article covers
Why weight training?
Important considerations for weight training
Exercises for different muscle group
Advanced weight training accessories
If you want to lose fat or change your body, one of the most important
things you can do is lift weights. Weight training routines are all
important when you are trying to loose weight by dieting as this type
of exercise will help you turn fat into muscles. Diet and cardiovascular
exercise have great benefits but there is always muscle loss when
dieting. Bench press routines and other weight lifting exercises will
keep you looking great.
What Should You Consider Before Weight Training?
Consulting an expert on exercise of discussing your options with your
doctor is a good idea if you are contemplating starting weight training
exercises.
Getting started with weight training programs can be confusing, you
have to decide what area of the body your would like to work on, how
you want it improved and how much time could you spend on exercise.
Your exercise routine should be based on your goals and the equipment
that you have available to work with. There are other things to consider
before starting a regular weight training routine:
Do Not Overdo It
Women especially should not overdo exercises such as squats, as during
these exercises a lot of weight and tension is placed on the knees,
causing possible damage. Squats should be kept to a minimum for women
Set Realistic Goals
Overdoing your exercise routine and starting off by doing 3 hours
a day will not work. Try to exercise for a short amount of time (20-30
minutes per day) and gradually build that up to about an hour a day,
or even half an hour is fine really unless you want to become a professional.
Stick To Your Routine
Keep to your routine and if possible try to exercise together with
someone else as it is easier to motivate yourself with someone else
around to train with you.
Equipment
Weight training equipment can be found in any sports center. Do not
invest a lot of money in equipment right away, see if you enjoy doing
the exercises before you spend money on your routines. Good quality
equipment is expensive so consider sharing the cost with a training
partner.
Exercises For Specific Muscle Groups
There are different exercises with weights for specific muscle groups
such as the arms, stomach, chest and so on. Some of the most common
exercises that should be added to basic weight training programs are:
1. Bench Press
Sit down on the exercise bench with the dumbbells (one in each hand)
resting on the lower thighs. Kick the weights to shoulder height and
lie back. Position the dumbbells to the sides of the upper chest with
the elbows placed under the dumbbells.
Press the dumbbells up with elbows to the sides until arms are extended.
Lower the weights to the sides of the upper chest.
2. Sit Ups
With sit ups the torso is pulled upward from a lying position and
pulled toward the knees using only the abdominal group. Bending the
knees during this exercise makes the stomach muscles work even more
and the exercise will be more effective.
It is important to do your sit ups slowly as the effect is better
then. Sit ups can put a lot of strain on the lower back, especially
if you do the variety of sit ups with the legs stretched out in front
of you on the floor during your exercise. Doing your sit ups this
way arches the back and creates strain.
3. Dead Lift
In this exercise you will use a heavy weight dumbbell as your weight
training equipment. This difficult and extremely heavy exercise should
not be attempted without proper training and advice from your trainer.
The weight is lifted off the floor to a point where you stand up with
your legs straight. It is very important to keep the back straight,
so that there is not too much tension on the spine during the exercise.
Concentrate on bending back slightly when you actually start lifting
the weight.
The thighs should be parallel to the floor when doing this exercise
and your knees should be positioned directly above the feet. Do not
bend down when lifting the weight but lift it you’re your legs
instead of from your back. If you bend down when lifting the weight
you might end up hurting your back.
This exercise should not be attempted without wearing good shoes and
a protective waist belt to support your back. Using the handover hand
grip when taking hold of the weight will help steady your back and
will keep your body firm on the ground when lifting.
