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Weight Training for Beginners

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement. Sports where strength training is central are bodybuilding, weightlifting, powerlifting, and strongman, highland games, shot put, discus throw, and javelin throw.

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Weight Training for Beginners

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  1. Weight Training By Must4care

  2. What is Weight Training • Weight training is a common type of strength training for developing the strength and size of skeletal muscles. • It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. • Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement. • Sports where strength training is central are bodybuilding, weightlifting, powerlifting, and strongman, highland games, shot put, discus throw, and javelin throw

  3. Before Training Check This Out • Maintaining proper form • Maintaining proper form is one of the many steps in order to perfectly perform a certain technique. • Stretching and warm-up • Weight trainers commonly spend 5 to 20 minutes warming up their muscles before starting a workout. • Breathing • Breathing shallowly or holding one's breath while working out limits the oxygen supply to the muscles and the brain. • Hydration • As with other sports, weight trainers should avoid dehydration throughout the workout by drinking sufficient water. 

  4. 7 Tips For Weight Training Starter • STAY HYDRATED • BRING TWO TOWELS TO THE GYM (ONE FOR SWEAT OTHER FOR SHOWER) • BE PREPARED TO SPOT • EMBRACE THE DUMBBELL • CONTROL THE WEIGHT FOR LIFTING • START SLOW • STAND UP STRAIGHT

  5. Types of Training • Total Body Circuit Training • Push-Pull Training • Power Lifting Training • Explosive Dynamic Training • Muscular Isolation Training

  6. Training Program • Day 1 • Dumbbell Squat • Pushup • Dumbbell Reverse Lunge • Standing Dumbbell Shoulder Press • Bulgarian Split Squat • Dip • Russian Twist • Stationary Bike • Day 2 (Rest in all sets about 30 Sec) • Dumbbell Romanian Deadlift • One-Arm Dumbbell Row • Straight-Leg GluteBridge • LatPulldown • Dumbbell Single-Leg Deadlift • Dumbbell Biceps Curl • Plank • Stationary Bike

  7. Training Program • Day (3-6) Full Body Workout • Front Squat (2 Steps, Rest b/w Two Steps is 60 Sec) • Three-Point Dumbbell Row (2 Steps, Rest b/w Two Steps is 60 Sec) • Pushup (2 Steps, Rest b/w Two Steps is 60 Sec) • Single-Leg Bridge (2 Steps, Rest b/w Two Steps is 60 Sec) • Dumbbell Pullover (2 Steps, Rest b/w Two Steps is 60 Sec) • Plank (2 Steps, Rest b/w Two Steps is 60 Sec)

  8. For more information please Visit http://must4care.com https://www.facebook.com/Must4care/

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