Starting a training routine can be very stimulating for many; however, exercising without proper guidance can have counterproductive results. For beginners, weight training can be a challenge not only for the amount of weight to be lifted, but for all the factors that must be taken into account for the movement to be correct.
Steps to follow:
1. The first thing you should do before starting to do weights is to find the most suitable space to do it: if you are going to do weights at home, you must reserve a place to exercise as well as to store your weights. Improvising a place in your home every time you go to train will subtract energy, time and motivation, so you should plan on this point.
If you are going to the gym, it is best to approach before your first day to familiarize yourself with the environment. In addition, you can explain to a monitor that you are starting at the weights so that he can give you some indications. So your first day will yield much more since you will be better prepared.
2. If you are going to buy weights to train from home, you do not need to buy a whole set of records (unless you are interested in making a long-term investment of money). Ideally, buy dumbbells, bars and discs whose weight you can lift with a little effort, but that allow you to complete the movement correctly. It’s no use having an inventory of weights if you can only lift the lightest. In addition, the idea of not being able to lift certain loads can be overwhelming for many, so it is best to progress progressively, to the extent that your advances allow it.
In addition to the weights, the costumes deserve a separate mention. You must have the right clothes to train, even if you are inside your home. Adequate does not mean expensive, but that they are comfortable garments with which you can make movements without obstacles.
3. Once you are ready to start doing weights, you should have prior planning: it would help you a lot to do a routine for each day, understanding that at first you will train all the muscles of the body but as you have greater mastery of the movements and greater resistance, there will come a time when you are going to work a different muscle group every day and that these groups must alternate to avoid overtraining injuries.
4. Before you start training with weights you must warm up. 5 minutes of elliptical, bike or race are enough to start stimulating all the muscles. Then you have to move the joints gently to lubricate them and minimize the possibility of injury. And finally, you have to slightly stretch your muscles, especially those that are going to work that day. The warm-up session should not exceed 20 minutes.
5. When starting to do weights the movements should be slow and controlled. Breathing should be done by taking the air before contracting the muscle and expelling the air at the time of contraction. The air should never be contained while lifting the load, as this increases blood pressure.
6. This is a circuit of exercises that you can do at home during the first weeks until it no longer involves any great effort. At that point, it will be time to continue with other more advanced movements and with greater load. You can do 12 repetitions of Horizontal Bench Press to start.
To do it correctly you must place yourself with your back fully supported on a bench, your back straight, your head facing forward and your feet hanging or resting on the bench (never on the ground because it will make your back arch) you take the bar to a wide a little bigger than your shoulders, you lift it and when it comes down, it should be at the height of your chest. Never wear it near your neck or face, as you will create tension in that area.
7. Then do alternate hammer-like biceps curl standing up, knees bent and holding a dumbbell in each hand, palms facing the body and arms fully extended to the sides. The flexed dumbbell is raised only the elbow, it is returned to the initial position and the other arm is raised.
8. You can also perform a vertical extension of arms with dumbbells. To do this, sit seated, with the arms at the sides of the body and the dumbbell in one hand. You take the dumbbell, raise your arm but not fully extend it and flex your elbow to bring the dumbbell behind your head. You return to the starting position and repeat with the other arm.
9. To follow test with a Press military being seated with arms at sides holding dumbbells. First flex your elbows to bring the dumbbells to shoulder height. Then, lift them by extending your arms, without detaching them from the sides of your body (they should brush your ears). Bring the dumbbells back to shoulder height and repeat the movement.
10. Try also doing squats with weights standing up, with your legs a little more apart than the width of your shoulders and the tips of your feet facing outward, take the bar and take it behind your head at the height of your trapezoids. Now take a breath, contract your abdomen and lower your torso while flexing your knees until they are parallel to the floor, always pointing outward and to the sides of the body. Drop the air while returning to the starting position.
11. To finish these exercises with weights, perform the Crunch of abs. To do this, lie on the floor with your back straight, your legs bent and apart at the height of your shoulders and your hands behind your head. Contract the abdomen and raise the torso to the knees and return to the starting position.
12. At the end of the circuit, stretch your muscles for about 10 minutes to complete the workout. Remember that you should hydrate properly during the session and eat a healthy diet to enhance the results.