Basic Weight Lifting Exercises w/ Barbell Click Here
Basic weight lifting exercises using a barbell follow. Weight training exercises focus on the 7 main body parts. Pics & descriptions included.
Some tips on weight lifting follow, right after our links to related pages.
LINKS (Related weight pages, Some are coming soon)
Benefits weight training exercises
Benefits free weight exercises
LINKS (related strengthening pages)
Lower back strengthening exercises
Shoulder strengthening exercises
Tips for weight lifting exercises* start light and low, progress gradually. That means, light poundage, few sets and reps. Then add weight, reps and/or sets as you get stronger.
* Generally 1 – 4 sets, 5 – 20 reps per exercise should be sufficient.
* do movements slowly with no jerking.
* do large body parts before smaller ones. so, chest, back and thighs should always precede triceps, biceps and calves.
* Breath in on the easier part of movement and exhale on the exertion. example: when bench pressing, breath in when weight is lowered to chest and out when you push weight up away from chest.
* Schedule according to own wishes. you can do all exercises in one day or upper body one day, lower body next day, chest and back one day, arms and legs next day.
* Body parts should be conditioned 2 – 3x weekly and never on consecutive days.
* make sure to mix in some aerobics exerise and flexibility exercises throughout week. Stretch after workouts.
* To help with motivation, its best if you exercise in front of a mirror and chart progress with respect to weight, sets, reps and tape measurements for different body parts.
* Vary up your routine every month or so.
Basic weight lifting exercises1) Squat (thighs, buttocks, hamstrings)(1 – 3 sets, 5 – 20 reps)
The squat is the main exercise for the thighs. If you go down a little further, it also conditions the butt and the hamstrings.
Tips
* do squats with no weight until you can comfortably do 12 reps, then just do squats with barbell – no plates
* Add weight slowly. Increase sets and reps before adding more weight
* Place barbell on back of shoulder. front squats (pictured) are more difficult
* do movement slowly, controlled
* as condition improves greatly, try killer squats. just cut the weight used in half and do 2x as many reps. Vary weight-rep proportions so you are doing light squats/many reps killer set. Easy at first, kills at end. Save for last set of workout.
2) Calf raises (Calves, shins) (1 – 2 sets, 10 – 20 reps)
The calf movement is also the basic calf exercise.
Tips
* do calf raises with no weights at first
* Then try doing calf raises with just one foot, before adding barbell
* Consider placing balls of feet on some block, phone book or similar, for greater stretch and effect
* do movement in slow, controlled manner
Click for upper body weight lifting upper body exercises (coming soon)
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Basic Weight Lifting Exercises w/ Barbell Click Here