Weight lifting is a great form of physical exercise that does so much for the body. It is fun if you know what you’re doing and is also helpful, with additional benefits coming from increased leg strength, which can help prevent broken hips in older people. Weight lifting is also a good way to increase your strength. Let’s say that weight lifting is, of course, a great way to build muscle mass, which is absolutely key to overall health.
If you want to carry out your weight lifting programs for beginners the right way, you need to take into account some facts: Your warm up, your routine itself, your after workout stretching and your nourishment essentially.
For your warm up 5 minutes of a moderated cardiovascular workout is enough you can jumping rope, ride a stationary bike or perform some callisthenic exercises. It is indispensable to accomplish your warm up to avoid injuries and prepare yourself for your training. After a general warm up it is a good idea to perform 2 or 3 series of light repetitions of the same exercises that you will execute in your workout.
Now good Weight Lifting Programs For Beginners preferably have to be designed working all the muscle groups in a one day working out and one day resting fashion and alternating two different routines from session to session. Let’s list some exercises that you could want to include in your practice:
Chest: Bench Press, Dumbell Flyes
Back: Seat Cable Row, Bent Over Barbel Row, Deadlift
Triceps: French Press, Dips, Tricep Pressdown
Biceps: Curls in General: Dumbell Curls, Preacher Curls, Barbell Curls
Lower Body: Squats, Lunges, Deadlift, Calf Raises
Abs: Crunches, Reverse Crunches, Abs Wheel, Plank, Side Plank
About the repetitions, sets and weight for the weight lifting programs for beginners are very variable, 2 or 3 sets of each exercise is enough, 8-15 repetitions for series is good enough too, and the weight of the dumbells must let you make the number of repetitions with the last one being hard to do but not almost impossible.
After your Weight Lifting Programs For Beginners it is highly advised and essential for a long term success in your training to do some stretching, 5 minutes is enough in order to bring oxygenated blood to our muscles, help the joints staying healthy and other good things for our whole body health.
Some advisable stretching exercises are: the Glute Stretch or lying leg crossover, the Hip Flexor Stretch, Hamstring Stretch to mention some.