Weight lifting may look like a tough job to the beginners but it is not that difficult and you don't have to attack every machine in your gym on the first day itself. You have to do normal exercises before getting into real weight lifting program. It’s good to take the advice of a professional physical instructor before starting with weight lifting programs. You should do some warming up exercises before you get into the real exercises. A treadmill is generally used for primary warming up and it increases your heart rate which prepares you for the weight lifting exercises. Warming up exercises are very important for increasing the body temperature and greasing up the joints. They minimize the risk of sprains and injuries. Read on the article to know more about the beginner’s weight lifting program
Weight Lifting Program Tips For Beginners
The major weight lift exercises concentrate on major muscles of a human body. Some of the weight lifting exercises program for the beginners are:
- Bench Press (for chest)
- Bench Dips (for arms)
- Bicep Curls (for arms)
- Squats (for legs)
- Calf Raises (for legs)
- Military Press (for shoulders)
- Crunches (for abs)
Select Your Weight Training Program
If you are training only for a few particular muscle groups, it may lead to physical imbalances and increase risk of sprains or injuries. Hip adductors, hamstrings, hip abductors, quadriceps, abdominals, pectoralis major, latissimus dorsi, biceps, triceps, rhomboids, neck flexors ,neck extensor and trapezius are considered to be the major muscle groups. Other groups such as the obliques, glutals, forearm flexors and forearm extensors also should be trained regularly for maintaining a well shaped physique. Each major muscle groups in your body should be exercised for gradual and effective muscle development.
Sets Of Exercise To Increase Your Energy
A set is the number of repetitions performed without breaks. You can build hard muscles only if take set of exercises. Three sets with ten repetitions can gain you strength to go beyond the existing weights. After doing multiple sets, you can have a rest for one or two minutes. Never allow your body to cool down by taking long rest. It will minimize your heart rate and will decrease the exercise results. Multiple sets can burn out more calories while single set exercises minimize the work out time
Choose The Order
It is usually good to work from the larger muscle groups of the legs to the smaller muscle groups of the arms. This kind of a workout program gives you the chance to work out the most energy demanding weight exercise when you are less fatigued.
Learn From A Good Physical Trainer
It’s always better to learn the basic exercises from an authorized physical instructor. They can correct you when you do weight lifting in a wrong way. He can act as coach and spotter at the same time. Thus, it’s better to start from a good and less crowded gym.
Increase Resistance To Stimulate Growth
You have to take more weight to build hard muscles. Increasing resistance to stimulate growth is the key factor in strength development.
As the muscles respond to a given exercise, the exercise should be gradually increased. A double progressive work is a safe recommendation because it is a program that alternatively increases resistance and repetition.
Rest is as important as all the exercises you do to strengthen your muscles. High intensity exercises without rest can cause tendon injuries and muscle soreness. You must take rest between strength training sessions. This will help your muscles respond in the right way.