Tuesday, 10 April 2012

Weight Training - Right Exercises&Right Schedule

by S.Eswara rao

Strength training or weight training is probably one of the most effective ways of working, regardless of your fitness goals. Error correction in conjunction with a healthy diet and aerobic exercise, strength training helps you lose unwanted fat from muscle mass, or both.


If you are not sure where to start, here is an example for beginners strength training. At this stage of development, just to train each muscle group once a week. And to "exercise fatigue" of this program, you must lift weights three days a week to avoid. Remember that muscles do not grow, if you are working when trying to recover between workouts.

Identify your training duly

Here are some common, and generally to do for you for strength training exercises each body part. If a strength training beginner, it is advisable for you to do these exercises on a machine, instead of trying to "free weights" (long and short dumbbells) should be used to do. This requires that you have access to these machines with a gym membership or have your local high school. Undoubtedly, weight training has many advantages over machines with more weight forward. But how do you build your strengths and learn the proper way to exercise at the beginning of your weight training machines easier to use at this stage of its development and things safer.
Weight exercises are usually expressed in "set" and "repetition" (or repeats). Sales reps can see how often the phone (or push or pull) the weight. A set refers to a group of repetitions. So if you need to run three (3) sets of 15 repetitions, you must drop the weight and 15 times, then rest for a while. After this cycle is repeated twice.
After a test period of electric lifting principle annex

Monday - chest and triceps (back of arms)

    Machine Bench Press: 3 sets of 8-10 reps
Triceps pushdown machine: 3 sets of 10-12 reps

Tuesday - rest

Wednesday - Back and biceps (front of arm)

    Lat-train-machine: 3 sets of 10-12 reps
Curl Machine (or curl squat): 3 sets of 10-12 repetitions

Thursday -rest

Friday - legs and calves

  Leg Press: 3 sets of 8-10 reps
  The elevation of the machine: 3 sets of 12-15 repetitions

Saturday / Sunday - Rest

The most advanced weight lifting recommend a set to failure, which means that many reps as possible to carry out a particular group. At this stage of development of strength training, it is advisable to get to this point. If schedule over 8-10 repetitions of an exercise, working muscles feel very tired, of 10 representative, but not exhausted.
Use this guide, select the appropriate weight for each exercise. If at the end of the last repetition is recommended that you believe you are still able to do many more reps, add a few pounds. Conversely, if your muscles are too tired to get the last representative advised by a few pounds.
Full respect for the top of strength training for beginners for two weeks. If done carefully with proper nutrition, you will notice significant improvements in strength, and perhaps his weight.


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