Full body workout for beginners
We all need to start somewhere. None of us are born with six packs and are able to squat 250 pounds right from the get-go. Even professional body builders often fail before achieving the body that they want. So here are few keys to building muscle for beginners, according to various famous body-builders.
- Work the major muscles
Work all major muscle groups like the chest, back, shoulders, quads, glutes, hamstrings, biceps, triceps, including smaller muscle groups such as forearms, calves and abs allows you to build a symmetry physique. This full body training may prevent you from having imbalanced muscles which is something most lifters are afraid of.
- Correct your form
You should ensure that your form is proper before attempting to add more weight to your exercise. Form is the key in every lift you perform, with the correct form, you can prevent injuries, increase strength to lift more heavy weight. Hit the right muscle spot and avoid muscle imbalance.
- Perform multiple exercises
Do around 5 to 6 exercises with light weights and proper form but with guidance from someone who’s experienced in lifting. Adding resistance to those exercises can help build stronger endurance and strength.
- Too heavy or too light
As for warm ups, all you need are light weights that you can perform for 3 sets. The objective is to make sure the blood is running through the muscles you’re targeting and to avoid injuries. For beginners, as you move on to your first exercise after warming up, choose a weight where can execute 1 set of 15 reps. Just be sure that it’s not too heavy nor too light. Form is important but at the same time the weights also play an important role for muscle growth. As you progress, you can add more weights. If you can do more than 12 reps, it means that the weights are too light for you. Add more weight. Go heavy or go home!
- Control your movement
Every rep matters. So perform them properly with correct form. Inhale and hold your breath as you lift the weight in a strong and forceful manner, exhale only once you’re at the top portion of the movement. Then lower the weights in a controlled manner as you breathe in. Breathing is important in weight lifting as it pumps the flow of oxygen in your body which will prevent you from feeling dizzy or light headed.
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