Weight Training

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There is a huge difference in wanting to be in shape and actually dedicating to the weights. Most people just want to go for the toned look. If you really want to work with weights, then it can be tricky to get the correct information. Some people will ask you to do something, and others will specifically tell you not to do just that. You are going to get pretty confused.

Do not worry. This article will clarify some of your doubts and give you a clear picture of where to start and what to do. Even if you are looking to just lose weight, doing hours and hours of simple exercises will not get you anywhere. You will eventually have to go for the weights. Even when you are weight lifting, do not just keep going on and on with light weights. You will eventually have to progress forward.

If you train properly with weights, you will not only develop an alluring physique, but also will have more strength and less chances of falling sick and getting injured. When you go to the gym, make sure that all the equipment is functioning properly. The instructor should be available to answer any questions and clarify any doubts that you have regarding the exercises.

Be extremely careful when you are training with weights. The heavy ones may severely injure you. If you are a beginner, do not start with extremely heavy weights. You will cheat to get through you workouts if this is the case. This way, you will not gain the maximum benefits of weight lifting and you will also be putting yourself in harm’s way. Lifting weight that’s too light for you is also a big mistake. The most suitable weight for you is the one with which you can do 12 repetitions. You should be exhausted by the time you get to the last repetition.

You should always learn the proper form of a lift before performing it. If you do not, you might get severe back and shoulder pains. Always lift the weight slowly and never by jerking or using momentum. Also, take a break between consequent exercises.

Do not get intimidated by the machines. Chances are that you will be working with most of them. Machines support your entire body while exercising. Always drink plenty of water before, during, and after a workout. Water will help you in building muscle too. Also, keep a written and photographic log of your exercises. This will help you monitor your progress.

Before trying Adonis Golden Ratio, here is a sample weight lifting routine for beginners. Do 2 sets of 15 repetitions of each exercise.

  1. Start with warming up. Spend about 10-15 minutes on a treadmill or a bicycle. Do not skip cardio before any workout session.
  2. Lat pull downs: This exercise requires a cable pull down machine. You have to sit on the bench and place your knees under the knee pads. Now hold the cables and pull them down to your shoulders. Slowly let the cables go back to their original position.
  3. Leg press: You have to push weights with your legs while being seated on a bench.
  4. Triceps Pushdown: This machine also contains cables. You have to stand pull them down slowly towards yourself.
  5. Bench Press
  6. Biceps curls
  7. Crunches
  8. Leg extensions
  9. Back and abdomen extensions

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