Benefit of Weight Lifting Exercises - Basic Weight Training

You might be motivated and ready to start your weight–lifting workout, but the tricky part is not knowing where and from which exercise you should start. Read this blog to learn tips, benefits, and basic weight-lifting exercises so that you can get started!

इनके बारे में जानें:

Tips for basic weight training
फायदे, अगर आप करते हैं weight lifting exercises
3 basic weight-lifting exercises for beginners

Tips for basic weight training

The main tip for weight training is to concentrate on multiple body movements involving many joints and muscles. This will allow employing the maximum amount of muscle fibers. Examples of such movement include joint exercises such as squats and push-ups. These will make your legs, elbow, and your core much stronger. Let’s go over some effective weight-lifting training tips:

Mix push and pull exercises to balance your routine. Balancing exercises will strengthen your muscles equally and reduce the chances of injuries.
Ensure you perform each exercise properly to optimize and prevent injury. Prioritize whether you want to build your strength and muscle or increase your endurance, and chalk out a full-proof workout plan accordingly.
Avoid training the same muscle group on two consecutive days. Help your body recover after each workout session.

Benefits of weight lifting exercises

Starting your weight training routine with advanced workouts can cause muscle pain and frustration. Therefore, beginners should start with the most basic weight training exercises. Strength training is a great way to help your body stay functional and healthy in the long run. Increasing muscle strength makes your everyday movements easier. Weight lifting focuses on all muscles, thereby building balanced strength. It can also build bone density and boost your cognitive well-being.

3 basic weight-lifting exercises for beginners

To get started, you may require a gym membership or a mini gym set up at home along with essential strength training equipment like resistance bands, cable resistance machines, dumbbells, barbells, or kettlebells. Take a look at 3 basic weight-lifting exercises for beginners.

Glute bridge –

Also called hip bridges, this exercise targets the glutes and calves, builds leg strength and leads to core stabilization.

Lie on your back with your knees bent, keeping your feet hip-width apart and flat on the floor.
Hold the dumbbell in each hand and rest the वज़न below your hipbones.
Squeeze your abs and hips, and push through your heels to lift your hips a few inches from the ground.
Your body should be in a straight line from your shoulder to your knees.
Hold the position for a second and then return to the starting position.

Overhead shoulder press –

Strengthen your upper body with this weight-lifting exercise. This workout improves your balance and posture and focuses on your deltoid, triceps, traps, and chest muscles.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Bring the वज़न up to your shoulders with your palms facing out.
Stand straight with your torso upright.
Push your डम्बल up and extend your arms over your head.
Pause for a moment and then release your arms, bending your elbows, and bringing the वज़न to shoulder level.

If you feel your lower back is straining, try splitting your stance to provide more balance, or try using lighter free वज़न.

Lunge –

A lunge is a unilateral lower-body exercise that works your quads, glutes, hamstrings, and calves.

Stand with your feet shoulder-width apart and hold one dumbbell in each hand with your arms by your side.
Lift your right foot off the ground and take a big step forward.
Lower your body and ensure that your chest is straight, your knee is in line with your feet, and your shoulders stay back.
Push up from your right foot and return to the starting position. Repeat the same on the other side.

Since you are a beginner, start with small वज़न and gradually pave your way to heavier वज़न. Prioritize whether you want to build your strength and muscle, or increase your endurance, and chalk out a full-proof वर्कआउट plan accordingly. Ensure that you perform each एक्सरसाइज़ in a proper form to optimize each एक्सरसाइज़ and prevent injury. Avoid training the same muscle group on two consecutive days. Help your body recover after each वर्कआउट session. Staying persistent, consistent, and patient can help you yield results in your फिटनेस यात्रा.

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