In fact, the title of this article can be a bit 'of different types are considered.
For example, this training plan provided for free use weights such as dumbbells weight and is also a free workout plan dealing with weight lifting. Let these two points of view for a moment.
But first, without weight lifting training plan was established that the weight of those who now have little or no experience with weights, > Training and other forms of progressive resistance training. So if you have experience, you will find nothing new here. These are just the basics, to start people.
Then we briefly discuss the idea of lifting weights, or more specifically, strength training for reasons of health, fitness and weight loss. People tend to confuse the terms, we know all the different -, weightlifting, bodybuilding, > Strength training, weight training, and so on. Well, then you can "lift weights" in one of these "checks" and usually is some kind of competition, probably not what you are interested in this level.
Maybe later, yes, but for now we will stick to the base.
Bodybuilding is something, especially by "lifting weights", but it can also be done with other forms of progressive resistance> Training, as with the Bowflex exercise machine. Once again, this as a goal, but it is specialized and requires a little 'power base "training or" strength training "to one day build the structure of the basic shapes that compete with bodybuilders.
What you speak is the "fitness" training with free weights as a means to achieve health, fitness, weight loss, better sportsPerformance or as a base for future training and participation in weightlifting or bodybuilding.
Before the actual training the last two points:
1. Protect your consent doctor before starting any new exercise program.
2. Take it easy. The goal is to train your body from within, and that takes time. Two of the most common reasons why people fail to comply with an exercise program, whether lifting weights, running or yoga,is that they try too much too soon and / or who are expecting too much too soon.
It took years to get your body out of shape or form that currently can not be beaten back into shape in a few days or weeks. The changes that will hopefully over time, which regularly conducts training weight training plan. The changes are mostly invisible at first, so do not be offended if you do not get the biceps, or delete a size so after a singlefew weeks. In fact, a program like this at times seem to be going in the wrong direction at first. If you give it time and stick with it, however, it will work.
It weighs just beginning, but a trip to Walmart, the ladies get a pair of dumbbells with a weight of 1 or 3 pounds each. Men may want to start with 5 pounds to 10. Do not overestimate your physical condition. If after a couple of training sessions is that the idea of training is anotherboring, it is possible that the weight is too heavy and you may have to retreat a bit '. Do not worry, you still need to improve your body. People have started soup strength training effective lifting 10 oz cans of Campbell. A man I knew, was so weak that he bought a set of dumbbells, but could not put the bar in the first ... no weight on it. Later, his photo was published in muscle magazines.
Incidentally, I prefer dumbbells because they needto support a bit 'more action of muscles and muscle groups, do not get all the same training with free weights ... and are easier to store and travel.
The tests, games, calendar and progression
The basic objective is to undertake the following exercises three times a week, with at least one day off in two days a year. The model is more common on Mondays, Wednesdays and Fridays, but you can do Sunday, Tuesday, Thursday or Tuesday, Thursday and Saturday, when thePlanning is more appropriate. If you miss a day, do not worry. If you miss two or more days to get back at their own pace as fast as you can. You may need to weight down a bit or representatives' when you exercise your back. NOT exercise when sick.
Start your new exercise program with a series of ten repetitions for each exercise. A rep or repetition of each movement is full. A game is a game of repetition. Pressure or curl corresponds to a representative. TenThe pressure, and then there is a residue of a series of ten repetitions. After the end of each set, rest for about a minute before the start of the next.
After two weeks, add a second set of repetitions. After two weeks at this level, a third set of repetitions. After two weeks, the increase of each weight of a pound or two and lay representatives of eight or six, if eight is enough. Each week, increasing the repetitions back to you again in ten repetitions. IfThis growth is too fast, maybe you can take the first game week by week until you are ten repetitions, then start increasing the second set to a maximum of ten, and so on. Some are in a fixed weight dumbbells, and you can add 5, 10, 15, 20, etc. Some are barred, however, are adjustable, but again, you can set a rule, only an increase of £ 5 a time, although there are some 1 1 / 4 pound of dishes that are worn for 2 1 / 2 pounds at a time. Remove and repeat if necessaryis beginning to increase repetitions and sets, you can save.
Everyone is different, so take your time and try to pay what is good for you. If there is still bleak, bland feeling of slaves through each training session, or who fear that we can begin, your body will tell you that you try to move quickly. Return an aircraft or two, or even take a day off, then back to the routine of training. It does not hurt to takeDay time to time, either. Professionals may have never had a day of training, but your goal is to make life long changes in behavior, and help patients not a.
Exercises
Warm up before each exercise period.
1. Print: lift with your feet over the width of the stand (included), dumbbells at shoulder height, palms inward, and turns around and cut overheads Each dumbbell. It works the triceps (back of arms), shoulders(Back), trapezius (neck and shoulder), and the upper chest and back. If you're with a launch weight, the weight is too heavy. The movement should be smooth and controlled from top to bottom.
2. Locke: Hang with the feet shoulder width apart as dumbbells at your sides. Otherwise, set up to handle each shoulder (palm facing your shoulder) and down. It works the biceps (front of arm) muscle ... those who wonder girls feel when youFlex! Even if you are on your back or throw the weight up, it's too heavy. You must be able to always check the status of top to bottom.
3. bench press: If you were a bank, large. I still have my father built for me when I was 15 years (47 years) was. If you do not have a bank, you can use a little 'to do on the floor, or using light weights, with pillows. But I always suggest a kind of bank on that.If you decide to bodybuilding and weight lifting, you need a good bank for this, or you can go to a special gym, dass
Lie on your back with a dumbbell in each hand and press (do) the weight up and down. Try to let your elbows down, as far as comfortably on both sides. This works the pectoral fin, the large muscles of the chest, triceps and front of the Delta.
Note to women: do not increase breast size.However, it increased the size of the buffer below the pectoral muscle to help lift and support the breast makes it look like the size of the chest. Although regular exercise away excess fat around your chest, so that they "take off" seems to be more. improving health and fitness through exercise also sit and pull your shoulders, your breasts will increase even more.
4. Rowing motion, one hand at a time. Lean and the rest of the handwithout the weight against a support such as a chair or bench, if you have one. Next stop arm should return to the front and a leg. Let the weight hang and then using the back muscles and shoulders, increases with the weight evenly on the chest and down as well. After completing a set out a hand and do the same thing with your other hand. Works dorsal (V-shaped muscles along the outside of the upper back)and posterior deltoid.
5. Squat / Out: I want to do this as a dead lift, because I have arthritis and it is easier for me to move the Sun also allows me to exercise my lower back a little at a time.
- Squat: Hold two dumbbells at shoulder height. Relax your heels in a small book or a piece of wood about 1 cm thick and stocky. Shall not exceed, in the middle, you can create a knee injury. If you are serious about exercising your legs, you go to a gymand use their leg press. If you are not sure how to go far in this exercise in a chair and sit, stand, sit, stand, etc., so you're sure that your legs work well. Do not push up or down on the seat to control the movement of the whole street. These are primarily works the quadriceps (large muscle at the front of the thigh) and "low" or gluteal (buttocks).
- Heave: Holding two dumbbells so they hang at your sides. Squat asabove. try not to let the dumbbells forward. There is a tendency to spend a little more than a piece with himself, and you have to bend my back a bit 'more. Pay attention to this and be sure not to fold and put pressure on the lower back in an attempt to straighten his back.
6. Tiptoe: Hold the dumbbells at shoulder level, put your feet up 6:00 to 8:00 cm, with the fingers slightlyinside. Stand on your toes and lower heels to the ground, maintain control and make it smooth. There is a slight tendency to lose the first evaluation. Can the efficiency of the foot on the board under the heels, it was necessary to increase squat. This works the gastrocnemius and soleus (calf).
7. Crunch: Lie on your back with your hands beside your head - not behind - or folded across his chest. Bring your legs toward theButtocks, and they (the feet - laughing) to the ground. At the beginning of each representative, the lower back on the floor and roll your upper body in one fluid motion. At the top of each cycle, just try to raise the body a bit 'more. Lower the body down. When the hands are placed behind the head, there is a tendency to pull the head, and this can cause damage and does nothing to help in this exercise. Or abdominal crunch, as it is sometimes called the work,rectus abdominus (abdominal muscles).
The field of weight training, although less movement in general is very broad, and one of the greatest benefits of weight training for fitness is that there are countless variations of these specific core exercises, groups of muscles or may be used to target specific muscles and a wide range of sports equipment is designed to help bodybuilders and strength athletes in their quest for higher performance or form. If youWant to go further in these areas, it takes more than a guide is available here.
But when weight lifting workout plan is enough to start.
