Saturday, November 16, 2019 | ePaper

Basic weight lifting moves for a beginner

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Weekend Plus Desk :
Weight lifting workout, in the beginning, can be quite intimidating. The confusion about which weight to use for which form of exercise is natural. Beginners are always swamped with countless questions related to weight lifting and this is a major reason which keeps most people, especially women, away from the weight lifting area.
But missing out on this important form of workout just because of self-doubt and gymtimidation is not a smart decision. Strength training keeps our bones strong and helps to tone down the body. Squat, push, pull, hip hinge, are few important workouts excellent for beginners. In the beginning, you can lift 2 to 5 kilos, depending on the muscle group and with the time you can add the weight.
Here are essential weightlifting moves that beginners should do:
Goblet Squat
This muscle targets quadriceps, glutes, hamstrings, calves, core forearms, shoulders. It can be performed with a kettlebell and is also known as Kettlebell Squat.
How to do it:
Step 1: Stand straight on the ground with your feet slightly wider than hip-distance apart.
Step 2: Hold a kettlebell in both hands by the horns close to your chest. This is the starting position.
Step 3: Now bend your knees and lower your butt to come into a squat. Keep your chest and head up and make sure your back is straight. Inhale as you go down.
Step 4: Pause for 2-3 seconds and then return to the starting position.
Shoulder Press
This exercise can be performed with dumbbell and targets the shoulders muscle, upper back, and arms muscles.
How to do it:
Step 1: Stand tall with your feet hip-width apart or sit down on a bench. Just make sure your back is straight.
Step 2: Hold a pair of dumbbells in each hand and raise your arms to the shoulder-height, elbows bent so the weights are in the air and perpendicular to the arms. This is your starting position.
Step 3: Raise the dumbbells overhead, pause at the top once your arms are fully extended. Then slowly return the weight to the normal position.
Stiff-Leg Deadlifts
This exercise targets the muscles hamstrings, quadriceps, gluteals, lower back, trapezius.
How to do it:
Step 1: Stand straight on the ground with your feet hip-width apart from each other and knees slightly bent. Hold a dumbbell in each hand.
Step 2: Hinge at your hips and bend your knees to lower your body. Think like you are pushing your butt back.
Step 3: Take the dumbbells close to your legs as you descend. Pause for a few seconds.
Step 4: Now pull your shoulder blades back to stand up straight without letting your back arch. Keep the weights close to your shins as you stand.
Bent-Over Rows
This exercise targets the upper back muscle and can be performed with a dumbbell
How to do it:
Step 1: Stand straight on the ground with a dumbbell on one hand.
Step 2: Take a step of the opposite leg forward so that you're standing in a staggered stance.
Step 3: Hinge forward at the hips so your torso is angled toward the floor. Your spine should be straight.
Step 4: Now lift the dumbbell to chest level, keeping your elbow close to the side of your body.
Step 5: Lower your hand back down to the starting position. Your hands should be stretched completely.


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