Weight
Training By Must4care
• Weight training is a common type of strength training for developing the strength and size of skeletal muscles. • It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. • Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
• Sports where strength training is central are bodybuilding, weightlifting, powerlifting, and strongman, highland games, shot put, discus throw, and javelin throw
• Maintaining proper form
– Maintaining proper form is one of the many steps in order to perfectly perform a certain technique.
• Stretching and warm-up
– Weight trainers commonly spend 5 to 20 minutes warming up their muscles before starting a workout.
• Breathing
– Breathing shallowly or holding one's breath while working out limits the oxygen supply to the muscles and the brain.
• Hydration
– As with other sports, weight trainers should avoid dehydration throughout the workout by drinking sufficient water.
• STAY HYDRATED • BRING TWO TOWELS TO THE GYM (ONE FOR SWEAT OTHER FOR SHOWER)
• BE PREPARED TO SPOT • EMBRACE THE DUMBBELL • CONTROL THE WEIGHT FOR LIFTING
• START SLOW • STAND UP STRAIGHT
• Total Body Circuit Training • Push-Pull Training
• Power Lifting Training • Explosive Dynamic Training • Muscular Isolation Training
• Day 1 – – – – – – – –
Dumbbell Squat Pushup Dumbbell Reverse Lunge Standing Dumbbell Shoulder Press Bulgarian Split Squat Dip Russian Twist Stationary Bike
• Day 2 – – – – – – – –
(Rest in all sets about 30 Sec)
Dumbbell Romanian Deadlift One-Arm Dumbbell Row Straight-Leg Glute Bridge Lat Pulldown Dumbbell Single-Leg Deadlift Dumbbell Biceps Curl Plank Stationary Bike
• Day (3-6) Full Body Workout – Front Squat (2 Steps, Rest b/w Two Steps is 60 Sec) – Three-Point Dumbbell Row (2 Steps, Rest b/w Two Steps is 60 Sec) – Pushup (2 Steps, Rest b/w Two Steps is 60 Sec) – Single-Leg Bridge (2 Steps, Rest b/w Two Steps is 60 Sec) – Dumbbell Pullover (2 Steps, Rest b/w Two Steps is 60 Sec) – Plank (2 Steps, Rest b/w Two Steps is 60 Sec)
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