Some Basic Principles Of Weight Training Exercise
Here are some from the more prevalent types:
Dumbbell Table Press:
Lay on the side of a smooth table with the dumbbells resting on your knees. In one smooth movement, rotate on your back and bring the dumbbells up to a position a bit outside and over your shoulders. Your palms must be facing ahead.
Bend your elbows at a ninety-degree angle along with your upper arms parallel to the ground. Press the dumbbells upward over your chest in a triangular movement until finally they meet over the centerline of your body. While you lift, focus on maintaining the dumbbells balanced and under control.
Standing Military Press:
For this workout, you will use a barbell. Stand with your legs about shoulder width apart and raise the barbell to your chest. Lock your legs and hips and maintain your elbows in a little beneath the bar. Press the bar to arm’s length over your head.
Lower the bell to your upper chest or your chin based on which can be more comfortable for you.
This workout can even be carried out with dumbbells or sitting on a weight bench. Laying Tricep Push
Take a seat on a flat bench keeping a curl bar with an overhand grip. Lie back so your top of your head is even with the end of the weight bench. As you are laying back, lengthen your arms above your head in order that the bar is immediately above your eyes. Maintain your elbows tight and your upper arms fixed during the entire exercise. The greatest important to this workout is maintaining your upper arms in a fixed situation.
Gradually lower the bar until finally it nearly touches your forehead. Push the bar back up in a slower, sweeping arc-like movement. At the end, lock your elbows entirely.
Side Lateral Dumbbell Raise:
Stand up upright with your feet shoulder width aside as well as your arms at your side. Keep a dumbbell in each hand with your palms switched toward your body.
Maintain your arms straight and raise the weights out and up to the sides until they are slightly higher than shoulder level.
After that gradually lower them back down to your side again.
Maintain your palms turned downward as you lift the dumbbells so your shoulders instead of your biceps do the task.Be sure you are raising the dumbbells up instead of moving them up.Don’t lean forward whilst doing this either or you risk injury to your back.
Preacher Curls:
This kind of exercise is better carried out with a special preacher curl bench, however, you can perform this without it with a little customization.
Sit at the end of the weight bench, and put something like a firm pillow or a few pillows under your armpits on your lap. Hold the curl bar in your hands with palms facing upwards.
Don’t hunch over the pillow, sit as straight as you can.By using a shoulder width grip, grasp the bar in both hands. Curl the bar upwards in an arc. Take care not to swing or rock to get the bar moving.
You have to be using your muscles to raise the weight, not momentum. The aim of this workout is to work the biceps.
Get the bar up to your chin bearing in mind that the resistance is ideal throughout the beginning of the lift. Lower the bar slowly performing the muscle along the way down likewise.You can even accomplish this with dumbbells or function one arm at a time.
Seated Dumbbell Curl:
Sit at the end of a bench with your feet strongly on the ground. Maintain your back straight and your head up. Begin with the dumbbells at arm’s length with your palms facing in. Curl the weight up and twist your wrist after they pass your thighs.Squeeze your biceps at the top and then slowly lower the weight.
Don't move the dumbbells down; reduce them as you functioning those muscles! You can do this position, however the seated position avoids bad form.
One-Arm Dumbbell Row:
Begin with your right foot flat on the ground and your left knee resting on a flat bench.Lean ahead to ensure you’re helping the weight of your upper body with your left arm on the bench. Your back must be flat and nearly parallel with the floor.
Get to down and pick-up a dumbbell using your right hand. Your left arm must be locked at the elbow so it will help support the weight of your upper body. Before beginning, look directly forward rather than at the floor so you can maintain your back straight. Tighten your abs to keep your body from turning to the side as you raise the dumbbell.
Focus on taking your elbow back as far as it can go. The dumbbell must end up approximately parallel with your upper body. Following you’ve rowed the dumbbell up as far as you can slowly and gradually reduce it back to the beginning position. Switch arms following one set.
Dumbbell Shrugs:
Remain straight up with your feet at shoulder width. Keep two dumbbells with your arms dangling at your sides. Droop your shoulders down as far as possible. Lift your shoulders up as far as you can move then gradually go back to the beginning position.
You can even turn your shoulders by going up in a circular movement from front to back after which back down once again. This can additionally be achieved keeping a barbell.
This is often carried out with a particular device found in a gym, or modified for use without the equipment. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the ground.
Maintain your body straight and slowly raise up your heels until you are standing on the tips of your toes. Keep the contraction in brief then slowly go back to the starting position with your feet flat on the floor.
Crunches:
Lay flat on your back with your feet flat on the floor, or resting on a bench with your knees bent at a 90 degree angle. Should you be relaxing your feet on a table, put them 3 to 4 inches aside and point your toes inward so that they contact. Set your hands gently on either side of your head maintaining your elbows in.
Do not fasten your fingers behind your head! Press the little of your back down in the ground to separate your abdominal muscles. Start to rotate your shoulders off the ground.
Carry on and force down as hard as you can along with your lower back.
Your shoulders must come up off the ground just about four inches, as well as your lower back must stick to the floor. Concentrate on slower, controlled movement - do not defraud yourself by applying momentum!
Dumbbell Hammer Curls:
Having a dumbbell in every hand, stand with your arms clinging at your sides, and palms are facing one another. Maintain your elbows locked into your sides. Your upper body and elbows ought to sleep in the same position throughout the entire raise.
Maintain your palms facing one another, curl the weight in your right hand up in a semi-circle towards your right shoulder. Press the biceps hard at the top of the lift after which gradually lower. Usually do not turn your wrists during this lift! You can even carry out one arm at the same time and/or alternative.
Incline Dumbbell
Press:Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench.
Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.
Barbell Squat:
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart.
Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction.
Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach the bottom position, press the weight up back to the starting position.
Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body.
Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!
Front Dumbbell Raise:
Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked.
Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height.
With a smooth, controlled motion, lower the weight while simultaneously lifting the weight in your right hand, so that both arms are in motion at the same time.
Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.
Stiff Leg Barbell:
Place a barbell on your shoulders. Keep your head up and your back completely straight.Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position. This can also be done with your knees slightly bent.
One Leg Barbell Squat:
Use a 12 to 18 inch box or bench for this exercise - the higher the box, the more difficult the exercise. Place a barbell behind your head at the base of your neck. Grasp the barbell with both hands with a wider than shoulder width grip.
Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Reach one foot back and place your toe on the box.
Keep your opposite foot flat on the floor and point your toes forward. Stand up straight. Keep your back tight and your chest out throughout the entire exercise.
Keep your head and neck in line with your torso so that you are looking forward. Your shoulders should be directly over your front foot.
Keeping your front foot flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knee (of your front leg), and lean forward slightly at the waist. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far, lower yourself until the knee of your front leg is bent 90 degrees.
At this point, your knee should be directly over your toe, your hips should be sitting back, and your chest should be directly over the middle of your thigh.
Now, leading with your head and chest, raise yourself by pushing your hips slightly forward and up toward the ceiling, and straightening your leg. Return to the starting position. At this point, your shoulders should be directly over front foot.
Lunges:
Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.
Slowly and gradually fold your knees, lowering your hips so your rear knee merely clears the ground. Temporary stop briefly in this position, after that slowly straighten your legs and raise your body back up to a standing position. Finish a complete set, then change legs and repeat, or switch legs for every rep.
Make certain your knee will not go past your toes in the down position! This could also be practiced with dumbbells in every hand rather than using a barbell.
Barbell Tricep Expansion:
Keep a barbell with hands just a little nearer together than shoulder width. Lay on an tend bench and position your head at the top. Push bar overhead to arm's length. Reduce the bar in a semicircular movement behind your head until your forearms contact your biceps.
Maintain your upper arms near to your head. Go back to the beginning position. This could furthermore be achieved with straight bar, 2 dumbbells, seated or standing or with 2 dumbbells and your palms facing in.
The workouts in the above list is possible sometimes in a fitness center or in your home. In case you are planning to join a fitness center, they may have several specialized equipment which will work particular areas of your body.
Notice: Workers at the fitness center can assist you with correct use of the devices. In case you are uncertain the way to finish a particular workout, ensure that you request aid in order that you are making the most of your workout and following every position correctly.