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Weight Lifting Workouts

A good body is every individual’s dream. Read on for some weightlifting exercises that can help you attain a toned look…

Weight Lifting Workouts

It is important to remember that weightlifting exercise can cause permanent damage to the body if not performed correctly. Consult a physical trainer if you are performing these exercises for the first time who will be able to guide you with the quantity of the weights that you can use depending on your body weight and physical structure.

Weight Lifting Workouts – Chest & Back

The weight lifting exercises for the chest and back are probably the most common across the world the bench press taking the cup. The back muscles contribute as much to a good physique as the chest muscles and their importance should not be under estimated.

bulletBench Press: This exercise is done lying face up on bench. Grab the bar from rack with a wide grip and lower the bar to the middle of the chest and then raise until the arms are nearly locked. Remember not to let the momentum do any of the work for you and you’re your feet firmly on the ground. Do not you’re your back under any circumstance. This exercise should be the focal point of all routines.
bulletDumbbell Flyes: This exercise is an excellent superset of the bench press. While lying face up on a bench, hold a dumbbell in each hand with the arms stretched but slightly bent above the chest with the palms facing each other. Lower the weight to the sides by rotating the shoulders and stretching the pec muscles. Push the chest out slightly, when lowering the dumbbells to aid in the stretch. Bring the weight back to the staring position tracing the path of giving a bear hug.
bulletDumbbell Pullovers: In this for of exercise, position the upper back on the bench that is sideways on the bench and grasp the dumbbell with both the hands. Gripping it by the closest side, raise the dumbbell in an arc over the head until it is above the chest and then lower it back down until it is behind the head. Your hips will move up and down to keep balance and this is normal.

Weight Lifting Workouts – Arms, Shoulders & Abs

The weightlifting exercises for the arms and shoulders produce the most pleasing visible effects. Also, remember that the outward appearance of the abdomen is more determined by diet when compared to training.

bulletMilitary Press: This is a very important exercise for the shoulders. While standing, grasp the barbell at shoulder width and position in front of the neck. Press the bar overhead until the arms are extended then lower them back down to the starting position. While doing this workout, keep the chest out and the back straight.
bulletBiceps Curls: This workout is the only way to effectively get the biceps to build. While standing, grasp the barbell with shoulder width grip and with the elbows at the side, raise until the forearms are near the upper arms and then lower the arm until the hand is extended again. Keep the elbow at the same position during the entire workout and do not bend the back to assist lifting.
bulletCrunches: Despite everything that you may have heard, crunches is the only form of exercise that helps to strength the abdomen muscles. While lying on your back, bend your kneed so that the soles of your shoes touch the ground. Put your hands slightly at the sides of your head and move your shoulders forward keeping the small back on the floor and lowering the shoulders back again.

Weight Lifting Workouts – Legs

Legs are a very important part of the body. Too many people work on the biceps and the chests but forget the legs as the body ends up looking disproportionate. Also, before you start working on the heavy weight exercises for the legs, it is recommended that one gets their form corrected with light weight exercises. Also, leg weight exercises can be dangerous if they are not performed correctly and special care is very important.

bulletDeadlift: While standing, hold the barbell at arms length with shoulder width. Lower bar to the floor by bending at the knees and waist. Keep the back straight and slightly arched inwards if possible. The arms should be straight. This exercise can also be conducted with a bar behind the legs for a change.
bulletStraight Leg Deadlift: While standing, hold the barbell at arm’s length with shoulder width. Lower the weight to close to the floor while keeping the knees straight and slightly bent and then return to a standing position. During the exercise look straight ahead focusing on a spot on the wall in front and concentrate on squeezing the hams. Also, stand on a secure platform so that you can get a deeper stretch of the hams.