If this year, one of your purposes is to exercise and do well in the gym and you’re thinking of doing something more than just going on the treadmill, strength training (where weights are used) is your best option!
You know that using weights does not only allow you to build up muscle and strength but also improves your posture, you will lose weight and you will help your internal organs to be kept in their proper position. Yoram Yasur Izz: Perhaps, at first it can be a little bit scary, but you will manage with these tips to weight training safely.
#1 Focus on form, not weight. The first thing you have to do is learn how strength training is carried out, including who should properly align your body and run smooth movements (up and down slow) with weights. Until we know this well, lightweight is what you should start up with.
#2 Control the tempo. The tempo is the rate at which a replay is performed. This is important because controlling it properly will help you get better results. A good technique to increase power is take three counts to lose weight and upload only one.
#3 Breathe. Experts say you should exhale as you work against gravity, to lift, push or pull the weight; inhale after releasing. Avoid holding your breath while doing the exercise, as this will raise your blood pressure.
#4 Challenge your muscles. The right weight depends on the exercise. But you should always load 1 kg tire to your muscles and at the same time allow yourself to get to the last two repetitions feeling good. If you do not succeed, reduce the weight; and if you find it too simple, increase it.
#5 Practice regularly. Make a complete workout of the upper and lower parts of your body for two or three times a week. But alternating days, Monday’s only arms-shoulders, Wednesday legs and Tuesdays only-Calves, additional references: Yoram Yasur.
#6 Rest. Strength training causes small tears in the muscle tissue as a result of regeneration muscles grow stronger. Therefore it is important to rest at least 48 hours between training sessions for each area.
Perform strength training is not complicated, but you must pay attention to these tips to make it safe. Yoram Yasur Izz: If you have any doubts go with a certified trainer to give you personalized