Paying heed to the advice given in this article is the key to successful weight training. It may become a bit perplexing for a new trainer to adopt a weight training program at home. The commitment of time and endeavor on regular basis may ensure the physical achievement.
Step 1: Get Warmed Up
Any strenuous weight training program has to commence with a warm up session. Jogging on spot, swinging or moving to a beat is helpful warm up exercises. These warm up exercises prove to be helpful in getting the body ready for extensive routines.
Step 2: Workout Smoothly
Incorporate a flowing workout pattern. Jerky moves and abrupt weight lifting can be dangerously harmful for the muscles. Having a controlled and balanced approach to exercise routines is also essential for successful weight training for beginners.
Step 3: Breathe Freely
Refraining from holding the breath on getting tensed muscles is the right approach to training. Muscles in the body also require oxygen all the time, especially when stressed. Held breath would deprive the blood of oxygen and eventually affect the muscles that need it most. As you workout, your oxygen requirement increases. You can match the increased requirement by breathing deeply.
Step 4: Maintain Focus
You would find in most basic weight training manuals that paying attention to what you’re doing is very important. If you want results, you need to concentrate on your workout, count the repetitions and follow the schedule properly. Doing a set with perfection would prove fruitful rather than numerous done without plan or focus.
Step 5: Use the Right Weights
Take the weights that are weighty enough to provide you the challenge that your muscles need to work properly, but these should not be so leaden which gives you an asperity in committing to the exercise. The weight is clearly too heavy if you can not work smoothly with it. Pick the weights that tire your muscles in around 12 repetitions. Pend adding weight till the time you are strong enough to handle it.
Step 6: Do Just One Set Slowly
Some may claim it, but its not needed to do several sets of every exercise for you to accomplish the desired results. The average set by the beginners weight training programs trainers is 1 set per exercise with 8-12 repetitions each. Do not perform too many sets if you re not doing them incorrectly. Just doing one set correctly is much better.
Step 7: Keep Your Workout Balanced
No fixation on a particular body part or exercise routine can be recommended. It is necessary that body parts like the legs, arms, abdomen, shoulders, back and chest must be given attention while exercising.
Step 8: Make Sure to Rest and Recover
The process of repair and development of muscles takes place as body rests, after a stressful exercise routine. Have a break of 48 hours between tough work out sessions to give enough time for muscles to recover and grow.
Step 9: Avoid Overdoing It
Its a wrong idea that overdoing could achieve you quick body development. Do not over do it. You would end up sore or injured, without achieving any results. Start out with lighter and suitable weights. Do not switch over to heavier weights or tough routine, till you have mastered the basic skill.
Step 10: Get a Good Reference Book
You sure need a good training manual. A good guide on weight training for beginners is a must for all beginners. Good exercise guides come with photo description. Try to get one. It is better to understand what you’re doing, while you’re physically doing it.
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