When you are a newbie in the world of weight lifting, it is mandatory that you can follow a curated session of working out. Hence, here are a few weight lifting exercises for beginners.
Weight lifting isn’t for only professional bodybuilders or those that crave chiseled chest and muscles. It offers the promise of helping you to maintain weight loss and giving you a sound sleep.
Weight lifting also stimulates metabolism and keeps bones strong as they become older. Therefore, everyone can avail themselves of these health benefits. As such, anyone who wishes to add it to their schedules must consider only weight lifting exercises for beginners. This piece recommends 6 of such exercises for beginners like you.
See also: 5 Top Healthy Soups for Winters to Stay Fit.
1. Back Squat
This is one of the most effective and basic weight lifting exercises for beginners. To perform this exercise, you are to stand with your feet wide apart and pointed out. Then you need to have a fairly loaded barbell, resting on the back of your shoulders and held with an overhand grip. Thereafter, you are to descend sharply to a squat, pause, and then go upward to the starting position.
2. Bench Press
Another one of the various weight lifting exercises for beginners is the bench press. The steps are quite straightforward. You are to lie on the bench with your eyes directly under the bar. Then take a grip on the bar with your thumbs firmly wrapped around it. After that, you are to lift the weight off the rack and lower it to your chest. Then press the bar up again, holding it with your arms straight. You may repeat this procedure for a few rounds.
3. Deadlift
Deadlift is yet another one of the basic weight lifting exercises for beginners. To perform it, you have to stand with both feet underneath the barbell. Then, you bend to grab it with both hands, holding it firmly and looking straight ahead. You will then lift the barbell up to your knee and then bring up your upper body. Stay holding the barbell for a few seconds before returning to the starting position.
4. Machine Biceps Curls
To perform this basic exercise, You are to sit on a machine curl bench with your hands stretched out to grasp the handles of the front pads. You are to ensure that your back is flat. Then curl your hands towards you and contract your biceps. Stay in this position for not more than 5 seconds and return to starting position.
5. Overhead Press
For this exercise, you will have to hold the lift the barbell up to your neck with firm grips. You will then wait for a few seconds before lifting up over your head. You may wait for a few seconds as well before returning to the beginning.
6. Bent-over Row
You may choose to use either dumbbells or barbells for this example of weight lifting exercises for beginners. If you are using a barbell, you will have to grasp the barbell with your back bent over the equipment and knees tilted forward. Lift the barbell to your knees for a bit, then lift to your chest and back to the original position.
Conclusion
With this set of weight lifting exercises for beginners, you are good to add more to your wellbeing. Well, you get to transform your shape and look more attractive as well. The most important thing is to ensure that you avoid hard lifting until perhaps you can safely consider yourself a pro.
