Weightlifting For Beginners

1. Weightlifting For Beginners Weightlifting is a great way to lose weight, become stronger and look better. I’ve seen people who are new to the gym, (mostly those who make resolutions to live a healthier and fitter lifestyle) get intimidated by the wide array of complex machines and people who tend to have a well – developed body. Fitness professionals in Dubai see to it that you target those muscles that need special focus. Fitness trainers in Dubai ask you to make key changes in your diet and advise you on the right kind of clothing required to carry out proper weight lifting forms and techniques. This article is best for those who wish to incorporate a healthy lifestyle and build some muscles. To start, you need suitable gym clothing, shoes, and gloves. This is a worthwhile investment to start. (1) Personal fitness trainers in Dubai can boost your confidence and give you some direction while getting started. (2) The form is crucial in getting the best results. I always suggest starting light, fitness trainers in Dubai will suggest you elevate to higher weights once you have perfected your form. (3) I advise in the initial stages to experiment with all kinds of exercises and tell your trainer in Dubai the ones you are most comfortable with. (4) Don’t be afraid to ask your personal fitness trainer in Dubai to know the importance and the muscles that are being targeted through that exercise. (5) Having a spotter while bench, military, incline, the decline is a must, this ensures you don’t harm yourself during workouts. After a few weeks, you slowly acclimatize to the workouts and get familiarized with all weights and equipment. It’s time to hit harder to burn fat, increase strength, and most importantly build muscle. Fitness trainers in Dubai generally advise to lift heavier if you wish to develop muscles, increase reps if you want to go lean. Alongside targeting specific muscles one has to keep in mind the overall body, emphasizing shoulders and arms is not enough, developing a strong core is vital too. One of the best advice I give to beginners is to work through all the body parts through 5 days of the week. Rotating through arms, back and shoulders, legs, chest and abs and leaving one day for an aerobic activity will give you quick time results. Here are the exercises that target key muscles during weight lifting:- Biceps –Standing Dumbell curl, hammer curl, incline dumbbell curl, Zottman curl, Decline Dumbbell curl. Triceps– Close-grip Bench press, Rope tricep pushdown, Tricep dips, Overhead tricep extension, skull crushers.

2. Pecs– Band chest fly, Batwing fly, half-kneeling chest press, incline dumbbell bench press, close grip bench press. Back muscles– Deadlift, Pull up, Bent Over row, Single-arm dumbbell row, inverted row, lat pulldown. Delts– Walking plank, Upright row, Rear delt fly, Lateral raise, Plank with shoulder taps. Abs and obliques – Russian twists, side plank lifts, bicycle crunches, cross-body mountain climbers. Glutes– Barbell hip thrust, Dumbbell Deficit Reverse Lunge, Walking Single-Leg Romanian Deadlift, Bulgarian Split Squat. Quads– Front squat, Bulgarian split squat, Leg press, Leg extension. Hamstring– Romanian deadlift, Bodyweight Glute-Ham Raise, Dumbbell Single- Leg Stiff-Leg Deadlift. The list of above-mentioned exercises should see you through to having a noticeable transformation. What one needs to keep in mind is that form and the right weights are necessary to incorporate a safe weight lifting regime. Hard work and persistence should see you through the challenge of weight lifting.