If you are using dumbbells, perform bent-over rows. Go directly to the rows after the first set of push-ups. If you need help, use bands or use a chair to get you to the top of the bar, slowly let yourself down, and then repeat. This is definitely one of the hardest exercises for a beginner, so only perform as many as you can. Go back and do the other two combo sets after resting for two minutes. Go from set one of the squat directly to deadlifts with weight. Push your butt back as you squat down to keep the pressure off your knees. After you get used to it, begin to incorporate the dumbbells. Start with your body weight as you dial in your form. Rest for two minutes and do the next push-up chest press set. Perform slow and controlled movements, concentrating on your chest muscles.
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Lay on your back on the floor, pick up the dumbbells, and press towards the ceiling. After you finish the first set of push-ups, roll onto your back and perform the chest press. Go two seconds down and two seconds back up. Perform the push-ups slowly and controlled. These are dynamic exercises that work more than one muscle group at a time, so you get more bang for your buck. You can also do cardio on the opposite days.įollowing the exercises below, you will perform three rounds of each exercise and eight to twelve reps per set when you can do perform 12 reps, increase the weight. More is not better your body needs to recover after a workout. This is a full-body workout that you can perform three times per week with a day of non-weightlifting exercise between sessions. Resistance band set: First Place All-Purpose Exercise Band.Beginner dumbbells: TRX Hex Rubber Dumbbells.Pull-up bar: FLYBIRD Doorway Pull Up Bar.Here are a few suggestions:īy clicking on the product links in this article, we may receive a commission fee at no cost to you, the reader. For the dumbbells, it's better to go a little heavier so you don't outgrow them in two weeks. Some exercises work better with one or the other. You will also need some basic equipment, such as a pair of dumbbells, resistance bands, or both. To get started, you will either need a gym membership or space at home to work out. As long as you are able and your doctor says it's OK, regular weightlifting should be a good option for you. Patience and persistence are the best methods for seeing results. Trying to start your training regimen with more advanced workouts will more than likely cause frustration and your plans for building muscle may fail. The following workout will get you started in the right place and has the potential to help you reach your goals. It's better for your mind and your body to start out small and then work towards that. It doesn't make sense to start with the level of workouts that fitness models regularly perform.
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Odds are, you're not going to look like that without many years of strict diet and training. If you survey magazines and websites, you likely see fitness models who are huge and ripped telling you how they work out and stay in shape.
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WEIGHT LIFING HOW TO
The hardest thing to do when starting to work out is deciding on exercises and how to set up your workout program.