Weight training exercise: Many of us want to start up the weightlifting training but do not know how to kick start it. Though you might go to the gym, how do you know that you are doing the right if you are a beginner? You must have a prior knowledge of the various weight lifting exercises and what to do in the gym and what to avoid. Strength training or weight lifting exercises have different goals like weight loss, weight gain, burn calories, tone muscles, overall workout etc. It helps to strengthen the muscles and the ligaments. You don’t have to start working out rigorously. You need to slow down and begin wisely. Overtraining yourself will exhaust you without bringing any good to you. (Also read: Which exercises helps to gain lower ab muscles for six-pack abs)
Weight training exercise: Best weight training exercises for a complete workout in the gym
- Treadmill running
- Leg Press
- Ab Crunch
- Lat Pulldown
Running on the treadmill is the best warmup cardio workout. It helps to burn the maximum calories. 10-15 minutes running on the treadmill helps to warm up the body and also helps to shed calories. Beginning your workout by stepping on the treadmill and gradually start running.
Leg press is quite an effective exercise if you are working on the strength training or weight training exercises. It focuses on the quadriceps, glutes, hamstrings. It helps to stimulate the leg muscles and tone them. You can do 2 sets of 10 reps each. (Also read: Bodybuilding Exercises: Which exercises show results after one workout)
Butterfly exercise not only helps to tone your chest but your shoulders, upper arms, lower arms and even your abs too. It brings a wonderful stretch when you open your arms wide and then press them back in front. You can do it with the help of dumbbells and even there is a specific machine for the same. Do 1 set of 10 reps, as you are a beginner.
You all must have heard about ab crunches. They are amazing if you want to tone your belly or abs. Half crunches and full crunches are both beneficial for the initial period of training. It tones your abdominal area. You can do it manually by lying down on the floor or there is a machine specifically for ab crunch. It is advisable to do it manually during the initial period. Do 2 sets of 20 reps each in the beginning.
Lat pulldown exercise helps to tone your arms, back, shoulders completely. You can try out various variations on lat pulldown machines. Narrow lat pulldown, wide grip lat pulldown, pull down at the back neck, pull down on the front, one arm pulldown etc. They are wonderful if done correctly. You can do 2 sets of 20 reps each. (Also read: How to perform abs exercises in the perfect way)
All these are some of the best exercises to start weight training for the beginners. As you become more acquainted with the gym, you can do necessary changes in your workout routine. Read this article in Hindi also.