Weight training at home – a guide for beginners

Feb 12, 2017 | | Say something

Weight training at home – a guide for beginners ;


weight training
Weight training is usually associated with a gym. Since you have the most modern equipment there, it makes sense to join one if you want to weight train. But in truth, this is possible even in the comfort of your home. If you are someone who does not like going to the gym, but wants to be fit at the same time, bring your home gym instead. fitness expert Mamtaa Joshi, “Yes, you can work anywhere says. People who do not have time to travel or if your working hours are too rigid, they can work at home. It is easy, economical and also save time trip. “So if you are someone who wants to weight train at home, read on for pointers and exercises by experts.

Equipment needed

According to the expert in celebrity fitness Radhika Karle, you can buy the following equipment if you want to weight train in the country.

  • 5 kg and 8 kg kettlebell
  • The resistance bands or weights
  • Swiss ball
  • exercise mat

Here are some exercises by nutritionist Sneha Sadhwani for weight training home. These are a mix of exercises requiring weights or use their body weight, which in turn strengthens the muscles.

it Squats Goes to the muscles of the thighs, buttocks, hamstrings, hips, shoulders, abs, lower back and top. You can do this at home holding a dumbbell in each hand or a dumbbell with both hands. Do 4 sets of 10 reps with 30 seconds rest after each set.

Lunges These objectives abs, legs, thighs and hamstrings and the effect of them with weights can be added. Keep weight in each hand and then bend each leg, one after another. Do 3 sets of 15 repetitions with 30-60 seconds rest after each stage.

Push This classic exercise integrates its core, arms and shoulders and helps strengthen simultaneously. Here you use your own body weight to perform the exercise. Ensure that at least 3 sets of 10-15 reps each and 10 seconds rest after each game. You can increase the number while recovering.

Superman: This is directed to the abdominal muscles and back. Lie on / yoga mat exercise mat with his face to the ground (prone position). Extend hands forward with elbows straight. Now raise your hands first and then the legs as much as you can (you must use your back muscles to lift his hands and legs). As you raise your hands and legs, inhale and hold this position for 10-15 seconds and exhale. Repeat.

dumbbell Flyes This exercise works the pectoral muscles or breasts. Even women should do to keep your breasts in good shape. It can be done with the help of weights or resistance bands. Be sure not to hurt so start with light weights. Do 2 sets of 10 repetitions each.

dumbbell Levante: These recipients of your shoulders. You can make the climb side or front rise holding dumbbells in both hands. Since it is a basic exercise, the chances of injury are less. You can increase the weight after you are comfortable with it. Start with 2 sets of 10 repetitions each.

important points to consider

“In conducting these exercises, maintain spine in neutral position, there should be safe distance between your chest and chin, knees should be soft and inhale and exhale properly, “advises Mamtaa.

is also essential for do stretching exercises before you start weight training. Sneha adds, “strength training should be done 3-4 times per week. multiple exercises should be included to address every muscle in your body. After each series of exercises 30-60 seconds of rest is necessary. “She further suggests that not exercising on an empty stomach.” Your body needs fuel in the form of food for better performance. Exercising on an empty stomach can lead to poor performance, tiredness, fatigue and a person will be able to work for less time. “

” In the end, listen to your body -. If something is hurting, stop Make sure you are exercising safely and in the right way, “concludes Radhika .

Images Source: Getty images

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This article was originally published on thehealthsite, Read the original article here

Posted in: Bodybuilding, Dumbbells, Fitness, Home workouts, Weight training

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