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Weights: tips on how to properly And Safely Use Them

Oct 08,2014 0 Comments


the use of free weights is a great way of improving one’s strength and fitness degree. It additionally burns calories, increases muscle dimension and bone density, potential, energy, and patience. As with every thing more on this planet of fitness, methodology and safety are vital issues.

About Free Weights

Free weights don’t restrict movement like weight machines do, which is excellent for building strength and no longer so great for those who’re inclined to injuries.

Most accidents happen through falling weights that aren’t secure or fall out of one’s hand, so pay specific attention to picking up and changing free weights.

safety precautions embrace having a good grip, maintaining a secure position sitting or standing, the use of a just right method or type, and getting just right guideline from an train professional.

the usage of Free Weights

Free weights can enhance muscle, depending on how you employ them. each muscle growing exercise demands a selected quantity of repetitions and sets.

Muscle energy: 5-eight reps, 1-three units; muscle endurance: 15-20 reps, 1-3 sets; muscle energy: three-5 reps, 1-3 sets.

Muscle groups


higher physique: front and back of hands, shoulders, chest, and higher back.

workout routines for this crew include bicep curls, tricep extension, shoulder press, bench press, and bent-over row.

Torso: abdominals, facets of torso, and the decrease again.

workout routines for this workforce embody belly curls (arms throughout chest), “chicken-canine”, and side-planks.

Legs: back and front of thighs, calves, and buttocks.

workouts for this staff embrace squats, lunges, and heel raises.

technique, respiration And Posture

exercise each side of the physique. this will likely sound foolish, but lots of people favourite one a part of the body for a selected train. also, don’t put out of your mind to breathe. Exhale when the train is the toughest, and inhale when the train is the easiest. when you operate each and every action, transfer your joints via a full range of motion in a controlled method. Your posture is essential.

back injuries are the most typical injuries while weight coaching. handle a straight backbone when performing all workouts, don’t hyper-lengthen your backbone and use your legs when selecting weights off the floor (no longer your again).

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