THE BEGINNER SHOULD KNOW
First you put good strain on your joints as well as your bones when you lift weights.
This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.
Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm – more attractive.VİDEO !
Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.
Weight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate. If you increase your metabolism you increase the amount of fat burning enzymes in your body. This means you’ll burn more body fat even at rest! What a great bonus!
When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can’t do at least 8 reps the weight is too heavy.
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This 8-12 repetition practice is called a set. A beginning weight lifter should only be doing one or two sets of any weight lifting movement at one time.
Beginners often forget to breathe when they lift weights, which is dangerous because it can elevate your blood pressure. You should concentrate on inhaling on the eccentric or lowering phase of the lift and exhale on the concentric or lifting phase of the lift.
When weight lifting, you should always work your largest muscles first. Smaller muscles get tired faster. If they tire too quickly they can’t help you work your large muscles. The first things you are going to work are your chest, back, shoulders and thighs. Then you do weight lifting exercises for your arms, abdominals and calves last. If you’re new to weight lifting, I would suggest picking 6-8 exercises that covers all the major body parts above. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover. VİDEO !
WITHOUT GYM
We know that using free weights and machines is the fastest and most efficient way there is to improve your metabolism and strength, but for many reasons these may not be convenient or readily accessible to you.
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You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.
As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn’t increase, your muscles won’t be worked to their maximum capacity and the stimulus these fibres need to grow will be missing.
Exercises done correctly will build the lean muscle and increase your metabolism in the same way as performing exercises at a gymnasium, but without the time constraints and associated costs.
These exercises can be easily done in a bedroom, hotel room, a park, school yard, ceiling rafters in a garage or in a doorway and all you have to do is use your imagination. There will always be a way to add more resistance to your workouts.
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Please remember: It doesn’t matter where you are working out – at home, a hotel, or a park – always warm up properly before beginning your session, and cool down and stretch when you are finished.
Leg Exercises
Squats -
They build muscle in the thighs, shape the buttocks and improve endurance. Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up. If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc.
Consistency
Consistency is something our society often overlooks. People are so focused on wanting things now that they aren’t willing to spend the time consistently doing small things over time. This attitude results in loads of stress and lost opportunities.
Here’s how you can reap the benefits of consistently doing small things:
First, pick small goals that can be somewhat easily integrated into your normal daily schedule. Examples include:
10 minute workout in the morning.
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Taking fruits and vegetables to work (packs of raisins, an apple, or a bag of carrots).
Giving yourself small breaks throughout the day to relax or meditate.
Working on a new skill for a certain amount of time each week.
Next, set specific goals based on these, then write down the goals and track them.
Doing these small goals consistently will build a good foundation – a springboard for future success.
Once you do these steps, consistently setting and achieving goals becomes an upward cycle. As you gain momentum, you will want to continue achieving new goals. One thing to watch out for is losing focus on the goals that built your springboard, which can cause the whole thing to fall apart. Those goals
