subject: Beginners' Advice In Weight Training [print this page] All those who are anticipating starting on weights as a form of exercise routine would do themselves a lot of good by starting with weight training which is very important for them to avoid any injuries. Treat your body as delicately as possible as you're getting acclimated to the idea of putting yourself through rigorous bouts of exercise and lifting. By doing this all in a prepared manner, the chances of you hurting yourself will remain as low as possible. Stretches before your workouts can go a long way towards accomplishing this objective and it's definitely recommended that you do these.
The next thing is to make sure that you select the right weights, like basic dumbbells or even resistance bands at the local sports shop. The body needs some resistance for it to build muscle, but don't attempt anything you cannot contain.
The idea is to start small and then build it up to greater weight. Start with routines that you can lift easily and keep repeating this with the weight you have chosen. It is recommended that you do with 10 to 15 repetitions using a light weight. The arms need lighter weights but the legs heavier ones.
After determining the right weights for you to begin, just start by lifting basic areas like the biceps, do the dips, and leg extensions. After this you need to do chest presses, include some lateral raises as well. Later you would add a variety of workouts as you begin to master the techniques.
Do not remain on the same techniques forever, because muscles tend to get to a plateau, so they need to be challenged more and more. To do this, try to keep adding 5 pounds each time period your fitness improves.
It is best to do a couple of muscles as a set, so for example you would be handling the upper body and then the lower boy. Do not do the same muscles for two days in a row because this will lead to damage or injury.
Allow your body to relax for about 5 minutes in between sets, and this is most important. Another thing is to take some days off in between weight training sessions, but also be sure you continue with the stretching and cool down when you finish.
Doing your breathing properly is also important, when lifting each weight slowly. Do not forget to keep your form and posture as required when lifting weights.
It is always good to bear these tips in mind so as to build good muscles without any damages and you will surely notice the benefits of weight training as you continue to do more practice.
