So you thought that weight training is purely for bodybuilders! Well think again regardless of size or gender scientists have recently discovered that weight training is just as important as running. Another bonus is it will increase your metabolism and reduce fat, so it's worth doing a lot of different exercises to get the results you want. Using free weights are ideal because they offer three dimensional movements as opposed to weight machines.
It's always advisable to maintain the proper posture, so you receive the maximum benefits and avoid any any injuries. Include stretches as part of your workout routine after exercise.
Ensuring you work on a all the major muscle groups our Personal trainer at Sport4plus describes some of the best workouts below.
Before you begin think safety first
It's worth bearing in mind that working with weights increases the risk of injuries, so safety is a priority. In order to prevent this start with a lighter weight to begin (by that we our personal trainer recommends at a weight you can mange). Saying that there should be enough resistance without the risk of over straining your joints and/or tendons.
Let's start with the Upper Body
One of the bodies major muscle groups are the deltoid's in your shoulders, biceps and triceps in your arms and pectoral muscles in the upper chest.
1. Barbell Bench press: Lie on the flat bench, grip the barbell at a 90 degree angle, now lift the barbell from the rack. Hold it straight over your arms in front of you with your arms locked.
Slowly lower the barbell and breath in.
After a brief pause raise the barbell again and breathe out.
Continue with the desired number of repetitions.
2. Dumbbell Curl: Stand straight with the dumbbell's resting at arms length.
Keep your elbows close to your you torso and rotate your palms until they are directly outwards.
Now exhale and bend your arms upwards.
3. Bent over row: With the barbell on the ground, stand with shins directly six inches away.
Bend your knees a little, but keep your shins perpendicular to the floor.
Lower your your waist until your upper torso is parallel with the floor.
Your hands should be able to reach the barbell, now grip with your palms.
With your hips and knees should be straightening, lift the barbell with your legs until your back in the start position.
Draw breath in and pull with your forearms towards your lower chest.
4. Laying Barbell: Lie your back on a flat bench press preferably with your head off the end.
Holding the barbell with palms facing forward.
Extend your arms in front as you hold the barbell over your chest, your arms should be perpendicular. Bear in mind this is your starting position.
Inhale as you lower the bar by bending at the elbows, until you reach your chin. You should feel your triceps contracting.
5. Dumbell Tricep Extentions: Standing straight, with a dumbell in each hand behind your head.
Lift the dumbell until your elbows are fully extended, facing forward this is the starting position.
Bend your elbows back as your triceps should feel a pull.
Slowly return to the position and start again.
Next the lower body
The lower half of your body is made up of quads and hamstrings in your thighs, including the gluteus in your hips and arse. Lastly your gastrocenemius and smaller soleus are all in your calve muscles. With this in mind compound exercises for e.g:
1. Barbell Squats: Start with the barbell at the top of the traps (quads) muscle, chest out and head up.
Lower your back by bending your knees, try not move your hips as far back as possible.
Keep your feet aligned throughout the exercise, keeping your torso as straight as possible.
Push all the way down as your weight should be on your heels, your upper leg muscles should now be contracting reverse the motion and move upwards.
2. Calve raise: Stand upright keeping your back straight.
Hold a barbell across your upper back, holding with an overhand grip.
Begin the exercise with both feet firmly on the ground, then raise your toes as high as possible.
Then back to the floor again, repeat for desired reps.
3. Dumbbell Squats: Stand upright holding a dumbbell palms should be inward next to your legs.
Position your legs shoulder width apart with your toes pointing out.
Slowly lower your torso by bending your knees as you keep your back straight with your head up.
4. Barbell or Dumbbell Straight Leg Deadlifts: Stand with your shoulder width apart, grasping the dumbbells/barbell with either hand.
Keep your knees straight, lower the dumbbell to the sides of your feet by bending your waist.
Lift again by extending the hips and waist back to an upright position.
Pull shoulders back and around, then repeat again.
Lastly the Abs and Core
Admoinal muscles consist of four muscles retis abdominis, internal and external obliques, lastly deep in the ads is the traverse abdominis. Try this on your next workout:
1. Ab crunch: Lie on the matt, bring your knees up and pull your feet in, with a dumbell behind your head lift your head and arms towards your legs. (You should feel the pull in your abs), try holding a weight behind your head as you do the exercise.
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