Inexperienced weightlifters without injuries should start with beginner level exercises. Every major muscle group in your body can be targeted with simple bodyweight and free weight exercises. Do easy exercises to strengthen your back, chest, legs and shoulders and have someone watch you when you begin to tell you if your exercise form is not correct.
Incline Reverse Lateral Dumbbell Raise
The incline reverse lateral dumbbell raise builds muscle in your back and deltoids. It is a beginner level exercise. All you need is a pair of dumbbells and an incline bench to lie on, To perform this exercise, lie face down on an incline bench with your head at the top of the bench. Bend your knees slightly and place the balls of your feet on the floor toward the back of the bench. Hold a dumbbell vertically in each hand and touch your palms together below the bench with your arms perpendicular to your torso. Round your arms slightly. Then, raise the weights up to shoulder level and pull your shoulder blades together. Do not rotate or bend your wrists. Return your arms to the starting position.
Chest Press With Resistance Band
The chest press with resistance band, especially when using a light weight band, is an easy exercise for the pecs, triceps and deltoids. The chest press is easier than a push-up, which is a classic muscle-building upper body exercise that may be too difficult for many people. To do a chest press with resistance band, wrap the middle of the band around a bar or pole and either stand or sit with your back to it. Standing or sitting on a stability ball will cause your abs to work to stabilize your body. You may sit on a bench to make the exercise easier. Straighten your spine and hold the handles of the band in your hands. Bend your arms to right angles and raise them up to shoulder height with your knuckles pointing forward. Then, step forward or back so the band is taut. Press your arms forward against the resistance of the band and bring them toward the center of your body until they meet. Bend your arms and pull your shoulders back with the elbows at shoulder height to complete a chest press.
Wall Squats with a Ball
Wall squats with a stability ball build muscle in your legs and glutes. The stability ball wall squats are a beginner exercise, but can easily be progressed to a more difficult exercise when you're ready by holding dumbbells in your hands while you squat. To perform a stability ball wall squat, stand with your back to a wall and place a stability ball behind your lower back and pelvis. Place your hands on your hips and step your feet hip-width apart. Keep your back straight and bend your knees until your thighs are parallel to the floor. Adjust the distance of your feet so your ankles are in line with your knees. Stand back up. Perform the desired number of reps without moving your feet, leaning forward or dropping your thighs below parallel to the floor.
Member Comments