Weight Training for Starters

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Weight Training

• By Must4care

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What is Weight Training

• Weight training is a common type of strength
  training for developing the strength and size
  of skeletal muscles.
• It utilizes the force of gravity in the form of
  weighted bars, dumbbells or weight stacks in
  order to oppose the force generated by muscle
  through concentric or eccentric contraction.
• Weight training uses a variety of
  specialized equipment to target specific muscle
  groups and types of movement.
• Sports where strength training is central
  are bodybuilding, weightlifting, powerlifting,
  and strongman, highland games, shot put, discus
  throw, and javelin throw

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Before Training Check This Out

• Maintaining proper form
• Maintaining proper form is one of the many steps
  in order to perfectly perform a certain
  technique.
• Stretching and warm-up
• Weight trainers commonly spend 5 to 20
  minutes warming up their muscles before starting
  a workout.
• Breathing
• Breathing shallowly or holding one's breath while
  working out limits the oxygen supply to the
  muscles and the brain.
• Hydration
• As with other sports, weight trainers should
  avoid dehydration throughout the workout by
  drinking sufficient water. 

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7 Tips For Weight Training Starter

• STAY HYDRATED
• BRING TWO TOWELS TO THE GYM (ONE FOR SWEAT OTHER
  FOR SHOWER)
• BE PREPARED TO SPOT
• EMBRACE THE DUMBBELL
• CONTROL THE WEIGHT FOR LIFTING
• START SLOW
• STAND UP STRAIGHT

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Types of Training

• Total Body Circuit Training
• Push-Pull Training
• Power Lifting Training
• Explosive Dynamic Training
• Muscular Isolation Training

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Training Program

• Day 1
• Dumbbell Squat
• Pushup
• Dumbbell Reverse Lunge
• Standing Dumbbell Shoulder Press
• Bulgarian Split Squat
• Dip
• Russian Twist
• Stationary Bike
• Day 2 (Rest in all sets about 30 Sec)
• Dumbbell Romanian Deadlift
• One-Arm Dumbbell Row
• Straight-Leg Glute Bridge
• Lat Pulldown
• Dumbbell Single-Leg Deadlift
• Dumbbell Biceps Curl
• Plank
• Stationary Bike

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Training Program

• Day (3-6) Full Body Workout
• Front Squat (2 Steps, Rest b/w Two Steps is 60
  Sec)
• Three-Point Dumbbell Row (2 Steps, Rest b/w Two
  Steps is 60 Sec)
• Pushup (2 Steps, Rest b/w Two Steps is 60 Sec)
• Single-Leg Bridge (2 Steps, Rest b/w Two Steps is
  60 Sec)
• Dumbbell Pullover (2 Steps, Rest b/w Two Steps is
  60 Sec)
• Plank (2 Steps, Rest b/w Two Steps is 60 Sec)

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