Free-weight training builds muscle strength, speed, tone and endurance and conditions the heart, lungs and musculo-skeletal system. These benefits improve health and athletic performance. Start slowly, train consistently with proper form, eat healthy foods, get adequate rest between workouts, use common sense and train hard, and your muscles will respond.
Squats
Squats, a combination exercise, target the muscles of the thighs, hips, glutes and low back. To properly perform them, place a barbell across the back of your shoulders or hold two dumbbells. Use a shoulder-wide stance, keep your back straight and squat down until your thighs are parallel to the floor. Push yourself upward to a standing position. The knees should never come forward of the feet, and the head should always be held straight forward, not pointing up or down.
Lunges
Lunges work the thighs, hips and glutes. Hold a barbell across the back of your shoulders or hold two dumbbells. Lunges are executed with one foot forward for a specific number of repetitions then the opposite foot forward for the equal number of reps or in an alternating manner while walking or staying in the same location. Step forward with one foot, place it flat on the floor and squat down until your back knee almost touches the floor. Push yourself up. Make sure the knee of the front leg never goes forward of the foot.
Deadlifts
Deadlifts build size and power in the low back, mid-back, hips, glutes, thighs and forearms. Stand behind a barbell on the floor, squat down and grab the bar with an opposite grip, palm up with one hand and palm down with the other. Keep the bar very close to your legs and straighten your knees. Bend your knees and keep your back straight. Never bend at the waist.
Overhead Presses
The overhead press is performed standing or seated with a barbell lowered to either the front of the shoulders or to the back of the shoulders or with two dumbbells. Overhead presses, a combination exercise, build and tone the upper body, especially the deltoids and triceps. Start with the weights at shoulder level, use a slightly wider than shoulder-width grip and push upwards until your arms are straight.
Bench Press
The bench press targets the pectoralis major, anterior deltoid and tricep muscles. Lie face up on a bench, grip the barbell or dumbbells with your elbows at a 90-degree angle. Lift the weight off the rack or have a spotter assist you. Slowly lower the weight to your chest and push upwards until your arms are straight. Never bounce the weight off your chest and keep your buttocks on the bench.
Curls
Curls develop the muscles located in the front of the upper arm and wrist. Grab a barbell, an angled curl bar, two dumbbells or a kettlebell, hold it with the arms straight and palms up. Keep your elbows next to your sides and curl the weight up toward your shoulders until your arms are completely bent.
Tricep Extensions
Tricep extensions work the muscles located in the back of the upper arm. The lifter can use a barbell, dumbbells, a kettlebell or an angled bar that places his palms facing each other. Extend the arms overhead if standing or sitting or over the chest if lying supine, lower the weight to its starting point by bending the elbow, then straighten the elbows.
References
- Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building; Robert Kennedy; 2008
- Dinosaur Training: Lost Secrets of Strength and Development; Brooks D. Kubik; 1996
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