Incorporating weight-training exercises into your workout will not only help you build muscle, it will also increase your bone density, your metabolism and your stamina while decreasing your risk of injury. Dr. Jeffrey Janot, an assistant professor of exercise physiology at South Dakota State University in Brookings, suggests that lifting weights can help you maintain your muscle mass and your metabolism while decreasing body fat. Muscle mass can be developed effectively, according to Dr. Edward Laskowski, a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minnesota, and codirector of the Mayo Clinic Sports Medicine Center, with one set of 12 repetitions if you are using the proper amount of resistance. You should feel muscle fatigue on the 12th repetition.
Standing Barbell Shoulder Press
The standing barbell shoulder press tones and strengthens the front, middle and rear deltoids along with the triceps. To perform this exercise, squat down toward your bar and grab the bar with an overhand grip. You hands should be slightly wider than shoulder-width apart. Contract your abdominals and use your legs to lift the bar up toward your chest, keeping the bar in line with your chest and shoulders. Your feet should be approximately hip-width apart and in a split-stance--one foot ahead of the other. Exhale and lift the bar up over your head. On the inhale, return the bar back down to your chest.
Cable Biceps Curl
The cable biceps curl works to strengthen the biceps. To perform this exercise, set up one end of a cable crossover machine with a straight bar. Bring the bar to the bottom position. Squat down while you grab the straight bar with both hands in an underhand grip and tighten your abdominals. Use the strength of your legs to stand up. Your feet should be approximately hip-width apart and your hands should be approximately shoulder-width apart. Keep your upper arms tight to your sides with your arms extended. Exhale and curl the bar toward your chest. Inhale as you return to starting position.
Rope Press-Down
The rope press-down effectively targets the triceps muscle. To perform this exercise, set up one end of a cable crossover machine with a rope. Bring the rope up to the top position. Grab the end of the rope with both hands and tighten your abdominals with your knees slightly bent. Your feet should be approximately hip-width apart. Keeping your upper arms tight to your sides, bend at the elbows until your lower arms are parallel with the floor. Exhale and straighten your arms toward the floor. Allow your hands to brush alongside your thighs as you squeeze your triceps. Inhale as you return to starting position.
Member Comments