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Weightlifting Basics
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LETS START WITH THE MOST IMPORTANT ASPECTS OF WEIGHTLIFTING. . .
PROPER BREATHING:
Proper and correct breathing is the most important of all the weightlifting basic functions. Your program should be designed around this goal. The proper breathing technique is to inhale before you lift the weights, and exhale during the course of the movement. Some good weightlifting advice is, inhale during the downward movement of the weights, and exhale as you lift, blowing the air out slowly. So always make sure to avoid holding your breath at any moment. To recap: you breathe in as the weights are lowered and breathe out as the weights are lifted, these weightlifting tips on breathing are a must when lifting any kind of weight. During an exercise you may find that breathing through your nose is not sufficient. Try breathing through your mouth and your nose, with slow deep breaths keep a even rhythm. In through your nose, out through your mouth. The air in the gym or in your home should be as clean and fresh as possible. Try to always prop open a door of some kind, creating a draft to get fresh air flowing through, remember to keep this weightlifting advice in mind.
THEN ON TO. . .
PROPER DIET:
If you are going to get serious about looking good, you have to get serious about your diet. When you eat is almost as important as what you eat, so when starting your program be sure you have a firm grasp on your eating with a proper diet, to whip those flabby buns into shape.
THE NEXT STEP IS. . .
PROPER STRETCHING:
You must remember to use the correct stretching exercises when beginning your workout and after your workout. This helps you avoid injuries and promotes your muscles to grow, by stretching out the muscle fibers to help them spread out nice an evenly.
NOW ON TO. . .
PROPER SUPPLEMENTATION:
When your just learning these weightlifting basics, your best bet is to take a simple multi-vitamin and just eat a proper diet. If you start to advance quickly try one of the many protein powders and testostrone boosters to see which one you may want to start using in your workout program.
WHAT IS A REP?:
The complete movement you make when you are doing any kind of a resistance exercise. Now, I know that most people are familiar with a rep but the one key thing you should remember is how many you are going to do. Higher reps are for maintenance and toning, lower reps are for mass building workouts.
WHAT IS A PLATEAU?:
Another good weightlifting tip that's important to know is, you need to constantly change up your workout routine to shock your muscles to help avoid plateaus. In plain english, you need to change your routine because your muscles like to be surprised, so throw your muscles a surprise party in the gym with some beginner workouts to start out with. Slowly work your way into some weightlifting programs that challenge you more and constantly shock your muscles into growth.
WHAT IS A SET?:
It is the completion of more than one rep to make it a set. Usually you will do at least three sets.
HOW LONG SHOULD I REST?:
You should rest in between reps for about 1 min. You should rest between muscle groups for about 2 days, so make sure you're not working the same muscle groups 2 days in a row. Before you get started on setting up your routine make sure you understand these weightlifting basics.
WHEN SHOULD I DO CARDIO?:
Weightlifting books will tell you to always warm up before you start weightlifting. This helps get your muscles warm and prevents injury. You can warm up with light cardio, try out some of these outdoor exercises for some great cardio.
HOW MUCH WEIGHT SHOULD I LIFT?:
This should be based on your size, it's a good idea to use light weights before using heavier weights. Lift and lower your weights slowly, if you have to swing to get the weight up, chances are you're using too much weight. Breathe, Don't hold your breath and make sure you're using full range of motion throughout the movement. Pay attention to your posture and use your abs in every movement, you're doing to keep your balance and protect your spine. If you ever have to compromise good form to lift the weight, it's too heavy, if you just try to experience with different weights you will find the right one. If you need more info check out these tips on weightlifting that are more in depth.
HOW LONG SHOULD I BE AT THE GYM?:
The time you spend on your workout should not exceed 40-45 mins, if your in the gym longer your either wasting too much time talking to people in the gym about high gas prices or your doing to many workouts. Working out any longer could result in overtraining and higher acid build up in your muscles. If you are not sure where you are going to workout you might want to check the pros and cons of the bowflex vs freeweights, to see which weightlifting setup is going to work best for you.
These weightlifting basics should be the foundation to get you started, consistantly push yourself with new workouts to keep you evolving and growing with the sport of weightlifting. If you are looking for some more weightlifting ideas check out these weightlifting facts to show you a few more things you should know. To stay motivated during your workout you should consider listening to music and reading some good inspirational weightlifting quotes to get you amped. To go from weightlifting basics to a weightlifting pro, just keep these weightlifting basics in the back of your mind when doing your routine.
