Weights are a great way to build strength, endurance and condition your muscles. There are a variety of items which can be used, but what is the best way to use them?
- Set a goal: it's always important to set a goal when you start. This could be from increasing your stamina to building strength or toning certain muscles.
- It is best to choose a group of muscles to focus your workout. For example, arms and shoulders then the next day legs or back.
- Always do a warm-up set. Make sure you know what areas of your muscles are tighter than others to take care when lifting weights.
- Start on a low weight. Check your ego at the door, it is always best to build up the weight slowly to avoid injury.
- Form is key! Always maintain good form to avoid injury and correctly work the intended muscle.
- Rest. Plan out your rest breaks in between sets and allocate a pre-determined length of time between sets, then use your stopwatch to monitor. Drink plenty of water and stretch between sets to improve your performance.
Dumbbells: a great way to build strength. Try these exercises out, go 3 sets of 10. Always ensure good form and don't rush the exercise. It is always best to perform the action slowly without swinging the weight to master the technique. Some great exercises are Bicep curls, Hammer curls and Tricep extensions.
Barbell: Always start off with a warm up set or 2 to master the action correctly before loading weight onto the bar. Consider using chalk or gloves to make sure you have the best grip of the bar. Always ensure you are breathing while lifting, this will help to keep and calm and control your lift. Start with 3 sets of 10. Try doing a Deadlift, Floor press or Upright row with a barbell.
YBell: a 4 in 1 innovation only available rebel. This combines a kettlebell, dumbbell, medicine ball and a push up stand into one simple, portable and easy to use device for all your training needs. Try holding your position when you are doing these exercises to work on the endurance of your muscles.