Weight Lifting Techniques | Weight Training Techniques
Weight Lifting and Weight Training Techniques to Build Muscle and Strength. Master these Weight Lifting/Training techniques and gym is yours.
Inside This Article
-Importance of Correct Weight Training Techniques
-Choose Suitable Weights
-Upper Body Weight Training Techniques
-Ab Weight Training Techniques
-Lower Body Weight Training Techniques
Importance of Correct Weight Training Techniques
If you've ever been to a gym, it's likely that you've seen many sweating away as they pump iron, whether they're using free weights or weight machines.
You've probably seen both muscular weight lifters as well as lean ones of both sexes lifting weights.
This is because weight lifting is not only limited to bodybuilders but has also been found to assist greatly in weight loss by increasing overall muscle mass and therefore increasing the body's metabolic rate at rest.
It can also help tone those problem areas without making you too bulky, as long as you know which weights to lift and which exercises you need to do.
There are a great many exercises that can be done using weight training.
In fact, you may be surprised by the amount of creativity a pair of dumbbells can result in. However, all weight training techniques depend on muscle groups and the most effective way to work out each one.
By dividing your work outs suitably over your weekdays, you can end up getting a fantastic full body workout at the end of each week. If you can't afford a personal trainer to give you fitness advice, fear not; this article will discuss the best weight training techniques you can use to give you the best workout there is.
Choose Suitable Weights
First of all, you need to choose suitable weights for yourself. Make sure you choose weights that are neither too heavy nor too light.
You should be able to do between 8-12 repetitions without feeling too exhausted or feeling that the weights aren't giving you enough of a challenge.
If you're new to lifting weights entirely, you have to understand the basic lingo where a set is a series of movement repetitions. When you're still starting, it's advisable that you try to complete at least 3 sets of each exercise, doing ten to twelve repetitions each.
Also, remember that it's necessary that you warm-up before an exercise session to avoid injuries.
Upper Body Weight Training Techniques
We'll start with the upper body where you need to work out your arms, chest and shoulders:
One of the most effective is the biceps curl, where you should stand straight with a weight in each hand.
Keep your arms straight and your palms facing each other and then lift each weight slowly while rotating your forearm till your palm faces you.
Lower your weight and repeat until you complete a set and then move on to the other arm.
Another great exercise for strengthening and toning your arms is the seated triceps extension. As the name implies, you need to be seated while doing this exercise.
Remember to keep your back straight and your abs tight while sitting down. Place a weight in each hand and slowly bring the first arm upward bringing the weight over your head, behind your ears and keep it moving till the elbow become at a 90 degree angle.
Make sure you feel the tenseness in your triceps without locking your elbow joint. Alternate this exercise between arms for at least three sets each.
As for your chest, the chest press is always a great exercise choice.
Lie back on your exercise matt, bring your knees up and place your feet flat on the floor.
Hold a weight in each hand and keep your arms at a 90 degree angle on either side of your head but avoid bringing your elbows back at the level of your shoulders in order to avoid shoulder strain.
Bring the weights upwards over the chest in a strong but controlled movement until your weights meet and then bring them carefully down again. Repeat for three sets as usual.
When working your upper body, you should not forget your deltoids or shoulder muscles. A great exercise for these muscles is the lateral raise.
Hold a weight in each hand with your palms facing your own body and stand straight with your feet shoulder width apart. Lift the weights at the same time while keeping your arms straight until your arms become parallel to the floor.
Hold them in position for a single count and bring them down again then repeat.
Ab Weight Training Techniques
Now moving on to the abs:
The best exercise for the abs is the standard crunch.
It's safer for your back than a traditional sit-up and much more effective in taming those stubborn lowers abdominal muscles. Lie back on the floor, keeping your knees bent and your feet flat on the floor.
Place hands behind your ears and don't use your hands to grasp your neck or the back of your head because the movement does not depend on the force exerted by your hands.
Elevate your shoulder blades in a smooth and controlled motion upwards till you're at an angle of about 30 degrees off the floor while keeping your eyes on the ceiling. Maintain this position for a few seconds then lie back down slowly and repeat.
There are many variations of the crunch available such as the reverse crunch where you keep your upper body flat on the floor and your legs at 90 degrees at the knees with your lower legs parallel to the floor. You then elevate your buttocks off the floor to work your lower abs even more effectively.
You can also try the bicycle crunch if you're up for a challenge. In this exercise, you lie flat on the floor and lift your legs to a 90 degree angle.
You then elevate your shoulder blades off the floor and bring each elbow and the opposite knee towards each other. Alternate between elbows and legs and you'll end up giving your oblique abdominals quite the workout.
Lower Body Weight Training Techniques
As for your lower body:
One of the most popular exercises for the lower body is the squat. The correct position is very important for this exercise. Stand with feet hip-width apart, holding a weight in each hand with feet flat on the floor.
Then you should move as if you're taking a seat. Bend your knees while sticking your buttocks outwards and it is crucial that you keep your back straight throughout the movement. Repeat as usual.
Another great exercise is the lunge. Stand straight with weights in each hand.
The movement literally consists of lunging forward with your leg until this legs becomes at a 90 degree angle with the floor, while the other leg's knee nearly touches the floor.
Keep your back straight during this movement and avoid bringing the knee of the front leg over the toes in order to avoid injury. Alternate this exercise between legs and repeat for three sets each.
Do these exercises regularly for at least 3 weeks coupled with a healthy diet and you'll soon notice the results on the different parts of your body.
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