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  Lifting weights are one of the body's most important activities. You already know what's good: you have solid bones, your muscles, your joints, and your tendons and develop a lean muscle tissue that helps you lose weight. The sheer versatility of the tools you use is another great feature of weight training. It is one the reason why the use of different devices is the secret to health and control of the body. Each part of your muscles will be oriented in a different way which will improve the intensity which versatility of your workout. Weights Safe Free weights include almost any piece of exercise equipment weights.   The advantages and value of free use  not connected to a fixed point. Each of that involves dumbbells, barbells, kettlebells, or even sandbags. You can even use things like a weighted rucksack, a sandy or water-filled milk jug or even soup cane all around the house. Advantages  The dumbbells, kettlebells, and Barbell are not as expensive compared t

  The  lack of time  (people who have workdays often and even twelve hours or who even have several jobs) and, mainly, the  lack of money , make many people who want to  start playing sports  wonder how they could do it without leaving home and what exercises you could do at home without the need for gym equipment . Today we are going to analyze a series of exercises that you can perform at home in a short time and without practically more material than your own body  so that you can train strength and cardio without problems and without going out to the street or to a gym. The beginning and end of all training: warm-up and cool down When we talk about  structuring a workout , people focus exclusively on how to organize the routine, its exercises, sets, repetitions and rest times, but very few people take into account two very, and I repeat, very important points. How to combine cardio and strength training at home? All the  exercises mentioned  above have one thing in common,

  BEFORE THE EXERCISE Apply hot or cold treatments Apply  hot or cold treatments to  the areas you will be exercising. If your joints are hot, red, or swollen, use ice before starting your exercise routine. If your joints are sore and stiff, but not hot or swollen, use heat on the affected joints before beginning exercise. The heat relaxes joints and muscles and helps relieve pain. In some people, the cold also reduces  pain  and  inflammation . Heating Whether you are doing  range-of-motion , resistance, or strengthening  exercises , it is important to spend 5 to 15 minutes in warm-up movements before exercising. This will reduce the chance of injury by helping your body prepare to do the exercises. To start your warm-up routine, walk slowly or do a slower version of the exercises you plan to do, and then slowly stretch. To achieve a beneficial stretch of the muscles and tissues around the joints, move each joint to the limit of the joint's range of motion, hold for abou

  Do you want to start lifting weights on your own? If you are not used to doing exercises with weights or Gym Equipment , it is very important that you start small and do not forget to stretch your muscles well both before and after training to avoid discomfort or injury. The   routine of basic exercises with weights    that we offer you below is very simple, but it is convenient that you have the supervision of a personal trainer or qualified monitor to learn the technique of the exercises well. Likewise, before doing this   routine with weights for beginners,   you should know that the number of sets and repetitions should progressively increase over time and that you should not forget to do a brief warm-up before doing weights, as well as stretching. of the muscle groups of the arms and back, mainly. Let's see the   exercises with weights   that you can include in your calendar: Romanian dumbbell deadlift This is one of the  basic exercises with weights  you can do to def

  They step up the concept of muscle, help burn calories, and allow the entire body to exercise and tonic. If you thought that the dumbbells were only used to muscle the arms, from now on you will change your mind.                                           We often have the misconception that dumbbells gym equipment is used to train our arms only and that they only strengthen the upper body through their exercises. They are however an excellent tool for increasing training and performance for all muscle groups. By adding a pair of dumbness to our training course, we can improve calorie burning and thus speed up the loss of fat. However, it is still free. Do Squats Having the elbow flexed, we hold a stump in one hand and position the other opposite. We do 2 sets of 10 squats keeping our chest high and looking straight ahead. The objective of the dumbbell is to  cause greater instability  and therefore the abdomen has to be much more activated to maintain balance. To increase the

In the gym, each coach recommends a routine to their students, but then, when they do the exercises unsupervised, they often make mistakes that can lead to serious injuries. However, with a basic understanding of some anatomical issues and the correction of the most common flaws, training time can be maximized without the risk of injury. Leaning too much on the machine If a person is leaning too heavily on the handlebars of a spinning bike, for example, the lower body is not working as hard as it should and that means, according to Michele Olson, professor of exercise physiology at Auburn University, in Alabama, fewer calories burned. Also, it does not effectively engage with the glutes and base. Or even worse, that position could be leading to injury, because the muscles and joints in the shoulders and neck are forced to support much more weight than usual. "When you lean on the gym equipment , you are transferring about 30 percent of your body weight to your arms, shoulders, and