5 Basic Strength Training Workouts For Beginners

5 Basic Strength Training Workouts For Beginners

Try this basic weight lifting moves to burn fat and keep your bones strong.
5 Basic Strength Training Workouts For Beginners
Weight Training

Yes weight training workout can be quite an intimidating in the beginning but looking at its umpteenth benefits,you just cannot ignore this very important aspect of a weight loss regime. This key component offers a wealth of health benefits like its burns more fats, enhances heart health, reduce blood pressure, lower cholesterol, increase bone density, reduce low back pain, improve sleep, and ease symptoms of arthritis and fibromyalgia. Its also boosts confidence and improves moods by reducing anxiety and stress.

Here are 5 essential weightlifting moves that beginners should do:

1. Chest Press

· Lie on your back on the floor or on a flat bench, holding a dumbbell in each hand.

· Rotate your wrists forward so that the palms of your hands are facing away from you

· Hold the dumbbells at the sides of your chest, elbows bent at a 90-degree angle

· Press the dumbbells up and together. Think about using your chest muscles to initiate the movement.

· Bring your arms back down to starting position. That's 1 rep.

2. Goblet Squats:

· Hold a weight at your chest in both hands, elbows close to your body, and stand with your feet slightly wider than hip-width apart.

· Hold a weight at your chest in both hands, elbows close to your body, and stand with your feet slightly wider than hip-width apart.

· Hold a weight at your chest in both hands, elbows close to your body, and stand with your feet slightly wider than hip-width apart.

3. Bent Over Rows:

This exercise targets the upper back muscle and can be performed with a dumbbell

· 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.

· Now lift the dumbbell to chest level, keeping your elbow close to the side of your body.

· Lower your hand back down to the starting position. Your hands should be stretched completely.

4. Glute Bridges:

· Lie on your back with your knees bent, feet flat on the floor, and dumbbells resting on your hips. Your feet should be about hip-distance apart with your heels a few inches away from your butt.

· Push through your heels to lift your hips up while squeezing your glutes. Try to create one diagonal line from your shoulders to your knees.

· Pause for 1 to 2 seconds, then slowly lower back down to the ground. That's 1 rep.

5. Biceps Curl:

· Stand with arms extended in front of thighs

· One dumbbell in each hand with palms facing forward.

· Slowly curl weights toward shoulders,

· Then lower to starting position.

These are most basic exercises that can be done to target muscle and tone them up. For beginners, It's only advised to start lifting weights from 2kgs to 5kgs depending on muscle group and slowly increase or add the weights.

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