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Strength training for beginners....Do it the right way
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As I have previously talked to, strength training is one of the most important parts of the fat loss pyramid. But starting strength training can be very confusing. Many people just concentrate on one body part while others think that focussing on cardio is the correct way.
First, let's understand what is strength training? Strength training is specially designed form of physical activity which puts pressure on muscle causing micro-tears. These microtears repair and grow to become larger in size.
There are some important things to note before starting weight training.
1. You don't need equipments or a gym to start. Bodyweight exercises like pushups and squats provide enough resistance for the body to grow.
2. Lifting weights won't make women bulky. Women's have 1/20th the level of testosterone as that of men, they can't grow muscles the same way a man can.
3. There are 3 types of muscle movements when it comes to muscle, namely eccentric, concentric, and static. A proper balance of each type of strength makes the muscle grow faster.
As said earlier you don't need dumbells or kettlebells to build muscle and stay healthy. All you need is space and motivation to do it, However, proceeding in a progression is best and pushing your limits on the very first day is very dangerous.
As your muscles are not ready to bear such a heavy load, cramps and muscle pain is very likely to happen. Starting with light weights and slowly raising the bar is the best deal. Doing warmup and cooldown before and after the workout respectively is the best way to avoid them. I havetaken into account 3 major components of workout namely-
2. Strength training
Let's look at how beginners should do each of them for the best and fast results.
I usually emphasize a lot the importance of warmup before the workout. Warming up the body prevents injury, ensures that there is enough oxygen supply to muscles, and increase energy production for easy movement of muscles.
Doing some dynamic stretches can also help a lot in relaxing muscles and relieve them from any pre-existing pain.
Some of the main warmup exercises are-
Start with doing 10 in a row going as low as possible comfortably. Rest for 5 seconds and repeat in the same manner. Repeat like this for 2 rounds.
Start with front lunges, try to touch the knee of the leg behind to the ground. Maintain a straight spine looking straight, the pressure should not be on the spine. Start with doing 15 in a row and resting for 15 sec., repeat like this 2 times for each leg.
Start with normal pushups, try to do 10 in a row. Arms should be bend at 45 degrees and should not shake. If that is difficult start with wall pushups and then progress.
Start with doing for 30 seconds, keep the spine straight, and maintain a jogging pace.
Start with doing for 30 seconds and resting for 10 seconds, make sure the chest is stretched to its full extend. Repeat like this 2 times.
6. Arm circles
Start with doing it for 20 seconds, first clockwise, and then anti-clockwise. Make sure your arms are straight but not locked. Rotate should completely and don't restrict its movement.
Start with doing 10 for each hand followed by a 5-second break. Repeat like this 2 times.
You can also jog for 5 minutes at a low pace or walk for 5-7 min to heat up the body.
2. Strength training
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