Toning Shoes

Weight Training Routines

3 Steps for Beginner Weight Training Routines

Weight training has been one of the fitness fads nowadays not only for adult males but also for young adults both men and women.  One of the reasons why many engage in weight training is for weight loss.  The common concern though is that if you do not know weight training or your weight training is not programmed by one with adequate knowledge on weight training, the same may cause you to sustain injuries due to improper execution or may cause unwanted bodily feature changes.

It is important to know that weight training routines are programmed to specifically target a particular muscle group that you want to work with such that you need to select areas that you want to work with, decide how much time you can allocate for your training and set your goals. Some people invest on their weight training equipment while some practically go to the gym where almost all sorts of weight training equipments can be found. For those who are still new to weight training, here are 3 steps for beginner weight training routines.

1. The Bench Press – To execute the bench press; just sit on the exercise bench with each hand holding a dumbbell that rests on your thighs.  Then kick the weights you are holding to the height of your shoulder and then lie back and position those dumbbells on each side of your chest with your elbows positioned under those dumbbells.  Then with your elbows, press the dumbbells up until your arms are fully extended and then lower again the weights to your upper chest’s side.

2. The Dead Lift – This routine requires heavy weight dumbbells and thus execution of the routine requires the assistance of a weight trainer.  To start the routine, lift the weight off the floor with your legs straight and your back straight to avoid tension in the spine.  Then as you start to lift the weight slightly bend the back but your thighs should be parallel to the floor and your knees directly above your feet in position.  Remember not to bend as you lift the weights and use your leg to lift it rather than the strength of your back. Also, make sure that you use protective shoes as well as belt to support your back.

3. The Sit Ups – From a lying position, pull your torso upward toward your knees with the use of your abdominal muscles.  As recommended by most fitness experts, it is better to do the sit up slower to have better effect.

Before you do any weight training, it is important to consult your fitness trainer or doctor first. Likewise, make sure that you do not overdo any routine so as not to strain your muscles. 20 to 30 minutes of weight training a day is recommended especially for beginners.  Lastly, make sure that you stick with your goals and your daily routine to achieve the result that you want.

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