Weight Lifting

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Weight training is a commonly used procedure for developing strength. It uses weights and the force of gravity to improve physical strength, stamina and skeletal muscles. There are many sports in which weight training is central such as, body building, weightlifting, shot-put, rugby, rowing etc. Many other sports such as basketball, football, rugby and hockey have weight training as part of their training routine.

Weight training is becoming increasingly popular. Everybody now wants to look good and have an attractive physique. Most of these people go for weight training.

The beginning of weight training goes far back in time. It started in ancient Greece with the recorded beginning of human history. Legends have it that a wrestler named Milo trained by lifting a calf, and continued this till the calf had fully grown. Till the mid 19s various weightlifting equipment emerged. Popular body builders like Arnold Schwarzenegger inspired many people to opt for weight training.

The main advantage of weight training is that it provides gain in muscle mass, strength, bone density and metabolic rate. Thus it has a leading edge over the rest of the exercises.

The basic fundamentals involved in weight training are pretty simple. It involves repetition of the movements of dead weights. These dead weights can be dumbbells or barbells or even weight from weight machines. These movements are caused by the contraction and relaxation of the muscles. This increases the strength and stamina of the weight lifter. Weight machines provide the weight by the help of a stack of dead weights and a simple arrangement of pulleys. Weight lifters can work on machines and with free weights alike. It is preferable to work with free weights because it has the added advantage of improving your dynamic balance.

You can enjoy quick results if you are a beginner. As you keep advancing, you have the risk of reaching a plateau. This is a condition when you do not see an improvement no matter how hard you workout. There is a complete stagnation of progress. First you need to observe the basics of weight training.

  1. Overload: The more you push your limits, the more you will be able to do. Give yourself more resistance than you can overcome at first. If you have to determine the perfect amount of weight to lift, then the best method is trial and error. The perfect weight is when you finish the last repetition of the set with difficulty. If you are able to do a little too many repetitions then you are lifting a very light weight for yourself. Remember you have to maintain good posture and do the repetitions without cheating.
  2. Progression: If you want to keep making progress, then keep increasing the resistance. After you have lifted a weight or done an exercise a couple of times and you start adapting to it, you should consider increasing the weight and the amount of repetitions. After a while, you should change the exercises in your superset too.
  3. Specificity: You have a clear picture in your mind of what you want to achieve. If you want to build muscle, design a program that will help you do so. If you want to lose weight, focus on exercises that are meant for just that.
  4. Rest periods: Resting is just as important as working out. It is during this period that the torn muscles repair themselves and grow stronger.

Remember to never lift the weights too suddenly. Also, maintaining a proper diet is crucial for successful weight training.

First of all, decide on your exercise sets. Do at least one exercise for every muscle group. The various muscles that are worked on in weight training are biceps, triceps, chest, abs, back, quadriceps, hamstrings, calves and abdominals. Remember to work each of these muscles well, or else, you will end up with few bulky muscles and few underworked muscles.

One advantage of working with machines is that it they allow you to lift more weight than you will be able to with free weights. The larger muscle groups can handle more weight, and should be worked on first. Then you should proceed to the smaller muscle groups. The number of sets and repetitions you should depends on your purpose of weight training. You need to workout more is your goal is build muscle. Losing weight requires more specific exercises like circuit training.

Some exercises specific to muscle groups are given. Do 2 sets of 10-12 repetitions:

Chest:

  1. Bench press: Lie down with your back on the bench. Now try to lift the barbell slowly keeping your arms shoulder width apart. Do not lift your feet off the floor. Now inhale and bring the barbell close to your chest slowly. Exhale and bring the barbell back to its original position.
  2. Chest press machine: This is an easy to use machine which provides great benefits for your chest muscles. You can adjust the weight accordingly. Start with a small weight. You have to push the handles out without locking your elbows. Then you have to slowly bring your arms back to their original position.
  3. Pushups: This is a classic exercise that provides great benefits for the chest and abs. inclined pushups can provide even more benefits.

Back:

  1. One-armed row: Bend your torso and hold medium Adonis Golden Ratio weights in one arm. Bring the weight towards yourself in a rowing motion. Repeat for the other arm.
  2. Back extensions: You can do this exercise without any machines too. Lie down on the floor on your stomach. Keep your arms on the floor and slowly try to lift your upper body off the ground.
  3. Lat pull downs: This exercise has to be done on a cable pull down machine. Sit with your back straight. Adjust the resistance of the machine accordingly. Now bring the cable toward yourself and then take back up.

Shoulders:

  1. Overhead press: Lift the dumbbells over your head.
  2. Lateral raise: Lift the dumbbells side ways
  3. Front raise: Raise the dumbbells in front.

Biceps:

  1. Bicep curls: Bring the dumbbell up by bending your elbows.
  2. Hammer curls: You have to twist your elbows a little.

Triceps:

  1. Triceps extension: Keep the dumbbells behind your head, then slowly lift them over your head.
  2. Dips

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