Exercise routine to start lifting weights

 

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 define your glutes and legs. To do this you must follow the following steps:

Standing with a dumbbell in hand, bend your knees slightly and move your body forward without arching your back.

·       Make sure your arms are parallel to each other and your thighs slightly back.

·       Lift your torso, being careful not to arch your back.

·       Complete 3 sets of 10 reps each.

Dumbbell squats

Squats are an ideal exercise to tone your legs and strengthen your lower body muscles. The correct technique to perform them is the following:

·       Stand upright, knees slightly apart, and with a dumbbell in each hand.

·       Keep your back straight as you lower your hips and your buttocks are at knee level.

·       Perform 12 repetitions each.

3. Dumbbell openings

Do you want to strengthen your pecks? Learn how to do this dumbbell exercise below:

·       Lie on your back on a flat bench and grab two dumbbells, one in each hand.

·       Stretch your arms out to the sides of your torso and then bring them over your head so that the weights approach in the middle. Don't bend your elbows when doing this movement.

·       Perform 12 repetitions each.

4. Dumbbell military press

This exercise is great for defining the shoulders, but it also involves other muscles in the upper limbs.

·       Sit up straight and hold a dumbbell in each hand.

·       Place the dumbbells at shoulder height, palms facing forward, and extend your arms above your head.

·       Stretch your arms well until the dumbbells touch.

·       Do 3 sets of 10-12 reps each.

What did you think of this weight training routine for beginners? It is essential that you learn to do the exercises correctly to avoid the risk of injury and achieve your goals in the time you set yourself. If you want to buy weight lifting gym equipment then contact at   weightsandbars. 

 

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