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The Basics of Weight Training

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The Basics of Weight Training

Thousands of people are becoming interested in toning their flabby arms and thighs by turning to weight training as a form of anaerobic exercise. Weight training can increase your flexibility, strength, and endurance when done correctly. However, not every person can afford a trainer and learning the basics about weight training can be incredibly difficult to the average beginner.

Strength training requires basic strength training equipment. You must have a weight bench, weights, and pull down bar. Usually, this equipment can be found used for under $200.

Strength training never happens overnight. It takes time and work. You must work each group of muscles regularly for a strength training program to work effectively. You need to understand a few things before you begin.

 

  1. To build muscle you must truly work the muscles
  2. Start easy and work your way up
  3. Never work the same muscles consecutively. They need time to relax or injury will occur.
  4. Set clear goals and stick to them
  5. Never skip the warm up

 

Let’s start by looking at a typical weekly strength training routine for beginners.

 

  1. Warm up all of the muscle areas. Failure to do so can result in muscle pulls and tears.
  2. On the first day, work the legs and arms focusing on push and pull exercises
  3. The second day will require you to work the torso and neck
  4. For the third day, work the legs and arms again but focus on up and down movements
  5. On the fourth day, work the back muscles and chest muscles
  6. Repeat this pattern throughout the week. Take one day off as your rest day.

 

Exercises are always done in reps. Usually, you start with eight and work your way up. The most common exercises for a beginner include:

Abdominal Crunches: Lie flat on your back on a soft surface with your legs bent. Place your hands under your head and bring your chin to your chest. Lift your shoulders off the ground and curl your chest towards your thighs. Hold it for a count of three and slowly uncurl.

Bench Press: You need a bench press and weights for this exercise. You should also have a spotter with you. Lay on your back with your feet comfortably touching the ground. Grasp the weights with both hands and lift straight up of the holder. Hold for a count of three and slowly return the weights to the holder.

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