Free Weight Fitness workout plan

Fitness workout plans

But of First, what is the lifting dumbbells plan for those who are currently little or no weight lifting workout, weight training or other progressive force. So if you have experience, you will not find anything new. They are people just base everything has already begun.

then briefly discussed the idea of ??forming a weight workout connection, or more specifically, resistance training for health, fitness and weight loss. People are confused, you know, all the other principles – Bodybuilding, powerlifting, weightlifting, bodybuilding, progressive, and so on. Well, you can “lift weights” on one of these “heavy” is often a certain level of competition, and it probably did not count on this level.

Maybe later, but now we stay with the basics.

Bodybuilding is something that usually happens to lift weights, but also other forms of progressive resistance training, because the machine ‘Bowflex exercise. can also be the daily goal, but it is too specialized, yet it is very important “or” strength training “to build infrastructure, develop a competitive bodybuilder.

I do not mean “weight” of strength training as a way for health, fitness, improvement to achieve weight loss, athletic performance or the basis for training and future participation in bodybuilding and weight lifting workout.

Before going to the training itself, the two extreme points:

1. Remember that approval of your doctor before any new exercise program.

2. Relax. The objective is to prepare the body from within, and this takes time. The two most common reason for a training program to be installed if the year to lift the weight workout, jogging or yoga is that you try to do too much, too fast and / or wait too and too fast.

may be years in the form of the body or present in any form is not reached in a few days or a week. Changes regularly while playing their plan weight training strength training session. Change is also the first invisible, which is not offended if you are not biceps, clothing size, and so after a few weeks. Such a program can, in fact, sometimes it appears in the wrong direction to take first place. If you have time and let it be, but will work.


Warm up before each workout.

1. Press: Stand with your feet apart (for various reasons of convenience), according to shoulder height, palms, and turn from top to bottom weight, weighs each head. Works triceps (back of arms), deltoids (shoulders), trapezius (neck, shoulder) and chest and back. If you pull the handle up weight is too high. The movement is smooth and controlled from top to bottom.

2. Curl: Stand-wide, free weights or hang. Loop material or each arm (shoulder palm) and back. He works the biceps (front of shoulder) muscles ..ask girls, things feel when it is! Even if your back or pull the weight is too heavy. You must monitor the progress is always up and down.

3. Bench Press: When ordering the bank. I’m still not where my father built for me when I was 15 years (47 years) was. If you do not have a bank account, you can do a little “talk about him on the floor or low fat, and some pillows. However, we recommend that you have to do some banks. If you decide to enter bodybuilding or weight workout, you have designed a good bank, or go to the gym, this is it.

Lie on your back with your dumbbell in each hand and press the (increase) in weight. Try to keep your elbows as you comfortably on both sides. It works most of the muscles of the chest, chest and anterior deltoid triceps.

NOTE FOR WOMEN: There will be no increase in breast size Increasing the camp under the chest muscle, promote development and breast cancer support, showing that breast size has. increased. In addition, regular physical activity, excess fat in the chest, “lift” on everything seems to be removed. Improve health and fitness and exercise is also necessary, shoulders and back straight, is breast cancer.

4. Rowing: A helping hand in time. Lean on the other hand, without the weight of accessories such as a chair or bench, if you have one. Share of support is the closest of the hand in front and a rear leg. That the weight stack and then the back and shoulder muscles, raise the weight with no problem in the chest and down the problems. After the game, the other side, turn and do the same with one hand. It works dorsal Broad (the V-shaped recovery in the first) and posterior deltoid.

5. Squat / Out: I want to do this burden, because I suffer from arthritis, and it is easier for me to go that way. It also allows me to use my lower back a little. “

Force training field, not to mention the performance is generally very wide, and one of the main benefits of weight lifting workout is that a state number of substantive changes to basic exercises that shows in certain muscles or muscle groups, and many sports can be used Lifter bodybuilders and power, high efficiency, or form, click Help. If you still want to continue in these areas requires much more than the manual can be found here.

But now with this workout plan without weight is sufficient to raise start.