When women lift the weight…
March 26, 2009
People wrongly believed that weight lifting would help improve their muscles into a bulging form, but nowadays they know that it helps in toning the muscles. Weight lifting is the quicker and safer method for this purpose. Women also became interested in lifting the weight and this will positively mould their body shape. However, most of them are not aware of the procedures.
1. First of all, it is important to set the purpose for the training. Are you wishing to lose your weight only or want to tone up the muscles and have a new form or want to improve any body part, etc?
2. It is important that you do not break the routine. If time or any other limitations stop you doing the routine, do not miss the exercise completely and try to take some steps at least.
3. Expert consultation is important in the weight lifting exercise. An expert only can lead your exercises in the right direction and right purpose.
4. You should not always try for a single exercise. Various exercises and resistances will make your run for the purpose easy.
5. Make sure that each exercise gets adequate time for improving the muscles. Doing steps in an abrupt way will not contribute anything at all.
6. The main point is that these exercises may not supply visible differences in a day. It needs its own time, so do not get intolerant and cynical while you could not trace out the improvements within a short span of time.
1. Deadlift is one way among weightlifting. Hold your dumbbells side ways and lower the body as going to sit in a chair. Then take some seconds in that pose and go back to the initial position.
2. Another exercise called Standing Calf Raise helps improve you calf muscles. You should have an aerobics board for this step. Place the toe of your left leg onto the board and place heels in the grounds. Take dumbbells in hands in sideways and now rise your right leg leaving pressure on the heel part. Now hold the position for a few seconds and go back to the original pose. Repeat the exercise with the board on the right leg.
3. To tone up your pectorals, lie down on a bench. Take the dumbbells in your hands and stretch the arms. Then move your hands and dumbbells over the chest and go back to the starting position. Repeat the steps. This exercise is called Chest Fly.
4. One complex exercise is called Bent over Row, which moulds your body parts like forearms and biceps. Bend your right leg lying on a bench and move your body parallel to the bench with the support of right hand. Now, take the dumbbell in your left hand and move it towards your chest. Stretch out the hand to go former position and repeat the cycle and then use your left body part for the action.
5. Lateral Raise exercise is good for moulding traps and deltoids. Take the dumbbell in your hands and stretch out the feet so that it comes parallel to the shoulder. Now raise your arms until it goes parallel to the ground and repeat the steps.
6. For back, arms and chest, the Triceps Extension method is useful. You take the dumbbells in your hands and lie down on a bench. Fold your legs and take the hands perpendicular to the ground. In the second step, fold your elbow while keeping the hands perpendicular. Go back to the first position and complete the cycle.
7. Dumbbell raise is a good exercise for your hands. Take the dumbbells in your arms and sit in a chair. Place the elbow and forearms on your knees making them parallel to the ground. Now raise the forearms with the dumbbells so that it comes perpendicular to the ground.
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