Many people envision sports or running on a treadmill when thinking of exercise. But weight training is just as much a part of an important exercise routine. In fact, the Centers for Disease Control and Prevention recommends that all adults incorporate at least two days of weight training into their exercise routines weekly. Understanding some basic weight training exercises can help you get started.
Bicep Curls
Bicep curls are an easy exercise for beginners, but target the muscle well enough that even more experienced weight lifters still do them. To do bicep curls, start by standing with a dumbbell in each hand. Extend your arms out your sides with the backs of your hands facing behind you. Slowly curl your right arm, bending at the elbow. Continue curling until your hand with the dumbbell reaches your shoulder. Slowly uncurl your arm back to the starting position. Repeat the exercise with the other arm. Do 10 to 12 repetitions with each arm, alternating each time.
Deadlift
The back muscles can be difficult to target when it comes to weight training. The deadlift exercise is an effective way to build and strengthen your back muscles and is simple to learn. Start by standing with your toes under the middle of a barbell. Bend your legs, bend over at the waist and extend your arms to grab the middle of the barbell. Keep your arms extended and stand up slowly, keeping your back straight. Keep standing up until your body is straight up. Make sure your arms stay fully extended through the whole exercise. Slowly bend back down and touch the barbell to the floor for one repetition. Do 10 to 12 repetitions as part of your weight training exercise routine.
Leg Press
One of the most effective ways to work out most of the major muscle groups in your lower body -- the quadriceps, hamstrings, gluteal muscles and calf muscles -- is the leg press. The most common way to do the leg press is by using a leg press machine. Sit in the machine in the low position and put your feet flat on the foot plate. Grab the handles with your hands and push with your legs against the foot plate until your legs are fully extended. Bend your legs at the knees until you're back at the starting position for one repetition. Do 10 to 12 repetitions at a reasonable weight for your strength.
Bench Press
The bench press is one of the most common and popular weight training exercises for the upper body, but requires the help of another person for safety. Lie on the bench with your head directly under the resting barbell. Place your feet flat on the floor by bending your knees. Grab the barbell with both hands a little more than shoulder width apart. Push the barbell up and forward until it's above your chest. Slowly bend your elbows and lower the barbell down to your chest. Push the barbell back up for one repetition. Do 10 to 12 repetitions as part of your routine. Make sure to have a training partner on hand to spot you in case you can't re-rack the barbell or your muscles fail at any time.
Member Comments