Posts Tagged ‘chest press’

By Martha Jette

Learn to Squat

Weight training includes such exercises as squats, chest presses, dead lifts, leg and overhead presses, biceps arm curls, triceps pushdowns, seated cable rowing, lat pull downs and crunches that strengthen core muscles in the body.

However, it is necessary to start slow, particularly if you haven’t exercises in some time.

You could start with squats that can be done with light-weight dumbbells or barbells to begin developing buttock muscles, front thighs and legs. Since these can be done at home, you will have an opportunity to find out if weight training is for you.

It is important to warm up before weight training with five to 10 minutes of light aerobic exercises and stretching. Then you need to position the body correctly to avoid injury and get the most out of your workout.

Spread your feet slightly apart with heels firmly planted on the floor. Bend your knees but keep your body upright and jut out your behind as if you’re going to sit down.

For shoulder squats, hold a dumbbell in your hands firmly on each shoulder. Tighten your stomach muscles and begin with 10 squats. As you become accustomed to this amount, it can be gradually increased.

To develop the chest muscles, you can do chest presses. Dead lifts focus on the lower back, behind and front and back thighs. The overhead press works the shoulder neck and back muscles, as well as the upper arms and chest. To develop the biceps and lower arm muscles, arm curls are best.

Triceps pushdowns strengthen the back of the upper arms, while the lat pulldowns are done with weights on a cable pulley to strengthen the middle and upper back. Crunches with weights are believed to be a more effective means of tightening abdominal muscles and seated cable rowing works back muscles, forearms and upper arm muscles.

Remember that if you have health problems, you should consult with your doctor before beginning weight training. As well, once you move on to exercises that require specific equipment and heavier weights, it is best to work out in a gym where your progress can be safely monitored.


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