There is no doubt about the benefits weight training has to offer. Apart from giving your body a leaner and more toned look, the difference you will feel in your strength and stamina is something I can’t even begin to explain. Weight training will make it easier for you to perform other exercises like cardio and HIIT as well, so it’s something worth looking into. However, the problem is that it can be a little daunting. Beginners often don’t have an idea of where to start from and how to develop a balanced workout routine, so I’m going to give you a very basic beginner’s guide to weight training.
The best technique I like to employ is of dividing the body into segments, devoting a certain day of the week towards that segment and then working your way through the week. I find this is easier to balance as well as less strenuous on the body. Here’s an example workout routine.
The Upper Body
The upper body is comprised of your upper back muscles, chest muscles and triceps. Most weight lifting exercises will focus on this area, so near about any exercise you encounter will be of some benefit. Some simple exercises to perform are pushups and dumbbell presses.
Performing push-ups is simple enough: Place your body at a 90 degree to the ground, balanced by your hands. Slowly lower your body down towards the ground, placing your weight on your chest rather than your arm and then stop when you’re a few inches away from the ground. Repeat as many times as you feel comfortable.
Another great and easy exercise: Just lie down flat on a bench, and slowly lift a barbell (or dumbbells if you feel more comfortable) keeping your body straight, and arms perpendicular to the ground. Again, repeat as you see fit.
The Middle Body
By the middle body I mean your abs, your back and your biceps. The best exercise to give all three of these parts a great workout is curls.
Curls are somewhat like dumbbell presses, but the difference is that as you lift the dumbbell, you twist your body slightly inwards towards the waist. This may seem like a small change, but I assure you, it makes a world of a difference. Change the side you curl towards, and repeat as many times as you can.
The Lower Body
Finally, you come to the lower back and legs. The best exercise to perform for this part is that of leg press – again, simple enough to perform but highly effective.
To perform them, simply place your feet about a foot apart. Support a comfortable amount of weight with your legs, and then lift them using mainly your thigh muscles. Remember to keep your movements steady and your weight focused on your upper legs rather than your lower legs.
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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