So many people jump into lifting routines
and get injured. It is important to know the proper steps to take in
order to get the most out of your workout.
A set of exercises is how many repetitions
you do (for example, three sets). There are many different things you
can do during a workout. A repetition is how many times you do an
exercise (for example, 10 repetitions in a set). The routine is a term
given how you manage the weight program; it is something to managing a
schedule of a weight lifting program. Routines are made to split the
workout in such a way, that you are not overtraining the same muscle
groups. Rest and recovery is extremely important. Take at least 36-48
hours in between lifting the same muscle groups.
Donít lift more weights than your limit especially if you donít have any
spotter because it can lead to injury, which may end your lifting
career. You need to work up to higher weights, not just jump up to
one, your body needs to build muscle slowly. It also is dependant on
your age and fitness level. Exercise and resistance training is huge!
There all kinds of good exercises for the tummy: crunches, with your
knees bent and in the butterfly position to name a few. The butterfly
crunches are good to hit the lower abs. Really you need to do more
than just stomach exercises. General exercise and lifting all upper
and lower body exercises and cardio will help you become healthier and
For the chest you can do 3 sets of 10 repetitions of flat bench press.
Other examples of chest exercises, include the incline bench press,
decline bench press, flat dumbbell flyís and inclined dumbbell flyís.
For your back you can do 3 sets of 10 repetitions of rows, dead lifts,
lat pull down, seated cable row, bent over ball row and bent over
one-arm dumbbells. The technique mainly used for developing biceps is
to do bicep curls or preacher curls. Both are done with dumbbells, the
difference is how you hold your hands. For triceps you can do triceps
extensions, press downs or dips. For shoulders you can do lateral
raises, military press, or shrugs. Keep in mind these are only
exercises for the upper body, lower body exercises need to be
performed as well for optimum fitness levels.
There are different shoes for different sports such spiked shoe, cricket
shoes, and football shoes. Many of these shoes are designed according
to sport thus there are some special weight lifting shoes purposely
designed for the weight lifter. The first designed weight lifting
shoes has two features, first it raises the ankle mobility and
secondly it supports the ankle joint. The modern weight lifting shoes
are designed in such a manner without any leather soles and with a
heavy grip. Thus it provides a lot of protection to the ankle, joint.
Rather than going for a designer shoe one must particularly follow the
scientifically designed shoes for weight lifting.
On average, a person should engage in at
least thirty minutes of activity a day about five days a week.
This varies for person to person especially if your not in good shape
so take it easy don't over do it. Adding this to your cardio routine
will work muscles more than just jogging, cycling, or the