When you enter the weight training room, you may be faced with many questions such as, "How much weight should I lift?"; "How many repetitions should I do?"; "Is my position right?" And others. As a beginner, finding out more before starting practice is very important. Remember that mastering the exercises correctly is the main key, regardless of how heavy or light you are lifting weights.
Some weight lifting tags for beginners
This is the rule you must do when undergoing weight lifting:
- To get started, always bring a towel and a machine, bench, and equipment that you use.
- Be sure to reset all the weight on the machine and replace all the dumbbells or barbells used.
- Don't rest for a long time on the machine, because someone might be waiting for you to take turns. Or you can ask him to help each other. Many people will be willing if you ask for it well.
- Leave your cellphone in a locker or car. There is nothing more disturbing than hearing someone else's conversation.
Common errors that must be avoided
There are some common mistakes made by beginners when lifting weights, as below:
- Using too much load, and also doing it too early. This will make the body support something that is greater than your body's capacity. If you hold a burden that is heavier than your ability, then the potential for injury will increase, so that it can reduce the effectiveness of targeted muscle groups.
- Don't use a heavy load. This will not affect your muscles. Therefore, do it with the appropriate weight, and if you can survive doing 30 reps, then you can increase your weight by 5%.
- Move with repetitions that are too fast. This won't make you benefit. A good way to lift weights is to lift them slowly and in a controlled manner. That way, the risk of trauma to muscle tissue decreases. Remember that joint strength is the same as the muscle strength that crosses it, if you have not or have not been lifting for a long time, then you must really pay attention to your joints.
- Don't take enough time to rest for too long. This can be the killer of your practice. A good time to rest is between 30-90 seconds.
Guidelines for lifting weights for beginners
This exercise is designed for health and fitness throughout the body, both for adult individuals who have never lifted the burden before, or who are very experienced in that. You can note that the majority of weight training for beginners is using machines. If you immediately use free weights, such as dumbbells and barbells, you will feel pressure in the joints, lacking core balance that supports the whole body, and tend to get hurt when you first try it.
- Do exercise at least twice per week, because significant strength and fitness can be obtained with only two exercises per week.
- Take one day to take a break from weight training.
- For health, at least do 8-12 reps until you are exhausted. This means that the load is heavy enough to exhaust the muscles in 8-12 reps.
- For fitness, do two sets from 8-12 reps to fatigue. You can rest for 30-90 seconds before doing the second set.
- You have to take 4-5 seconds to complete one repetition through a series of complete movements that are done slowly and in a controlled manner.
- Rest for at least 30 seconds minimum and maximum 90 seconds between sets, and 1-2 minutes between exercises.
Once you master weight training for beginners, your progress depends on your goals. Maybe you have a problem with muscle imbalance, so you do the exercises to fix it and support your weak points. Don't forget to add weight if you are already getting used to this beginner's training. As long as the structure of your workout keeps changing for 6-8 weeks, you should progress.
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