what are the basic procedures in lifting weigth?
Question:
Answers:
A good routine takes about 30 minutes, working all your muscle groups for a few minutes apiece. Begin with a 5- to 10-minute warm-up activity, such as walking, jogging, or cycling; that gets the blood pumping to both your upper and lower body. Do a few light stretches as well.
It depends on your goals, but the key word for a safe and beneficial weight-training program is moderation. The most common mistake that beginners make is trying to lift too much too soon.
Beginners should start by lifting less weight for 10 to 15 repetitions, then progress to lifting more weight for 8 to 12 reps. Don't hold the weight aloft for more than a few seconds. A good rule of thumb is to hold the weight in position for two counts, then slowly lower it for three to four counts. For most exercises, exhale when you lift, and inhale while you lower the weight. Generally, you'll want to do three sets of repetitions for each muscle group.
When lifting, always bend from your knees. Move in slow, controlled movements; bouncing or jerking can hurt you. So can going too fast or trying to hold a weight too long. Rest in between sets, or if you've been working your chest muscles, do a leg exercise while your pectorals get a break. In general, you should exercise to the point of fatigue but not pain. If you notice any swelling or inflammation in your muscles or joints after lifting, ease up.
Work larger muscle groups, such as the back and chest, before moving on to smaller groups such as biceps. Smaller groups support larger ones and will fatigue earlier if they are exercised first, not giving the larger groups an effective workout. For the same reason, it's smarter to work muscle groups first before performing any muscle-isolating exercises
Good Luck
Other Answers:
balanced diet & don't use any medicines.. u can still use natural medicines known as Unani Medicine.
More Questions and Answers
- i have a wife and five kids, but she still suspects me that i have other girl friends?
- what causes severe pain behind your eyeball?
- Why do people let themselves go?
- how much is solarium harmful for skin and how often could I go there without consequences?
- why is my right foot swollen on the top? it has some pain. thanks?
- Egg Drop Soup?
- What is the best cream for long term scars on legs?
- is anyone else here a fan of macrobiotic diet?