How to use the weight training program?

How to use the weight training program?

Initially, if you did ever driven, you'll probably have sore muscles the next two days of running your first workout. If this happens, wait 48 hours before resuming training. With the bank exercises on this site, you will be able to create you an exercise routine that you can run 3 to 5 times a week.

Heating?

Although this program is not very demanding on your body, we strongly advise you to warm up before starting resistance training. The heating can bring more blood to muscles and reduces the risk of injury.

Should I stretch?

It is indeed advisable to stretch after a workout. Stretching helps keep a good range of muscle and even made to improve the performance of your movements.

How many exercises should I do?

For each muscle group, choose an exercise. If you wish, you can select 2 exercises for the lower limbs and abdominal muscles (total of 8 exercises).

How it works?

For each exercise, you will have 12 to 15 repetitions, giving you a series. Take a break and repeat the process until you reach 3 sets of 15 repetitions.

Increase the load?

If at the end of your series, you do not feel that your muscles have enough "work", you can increase the load. Example: You can switch between weighing 3 to 5lbs. If you do not want to increase the load, you can increase the number of repetitions performed during the series.

Warnings against

If you suffer from arthritis, abnormal pressure or heart problems, you should consult your doctor before starting anything.

Description of muscle groups

Pectoralis major

This muscle is located in the chest. When you request, you are sure to have a stronger and increase your energy. When you push with your two hands, it is the main muscle requested.

Triceps

Group of 3 muscles in the back of the arm, they are used to make an extension of the elbow. When approached properly, your triceps will gain tone and decrease the famous fat area at the back of the arm.

Back

Large muscle covering much of the back. It is mainly used in drawing movements. By seeking to various locations, you will put all chances on your side to avoid back problems (top and bottom).

Biceps

Group two muscles located inside of your arms. They are used to perform an elbow flexion. To stimulate them properly, you will add more shape and tone your arms.

Lower limbs

Located "below the belt", these members are probably the biggest boost. First, they allow you to walk and run. Because they are bulky, when properly worked, they allow you to burn maximum calories. Finally, weight training put pressure on the joints, which will increase your bone density.

Abdominal

Located under the belly and sides of your body, they are, after the lower limbs, the most important muscles of your body. First, they connect your legs to your upper limbs. Then they will ensure good stability when walking and finally, when properly stimulated, they give a very attractive look to the abdomen.

Deltoids
These are the muscles that cover your shoulders 2. They are primarily used to raise the arm on the front and side. When you train your deltoids, you are sure to give tone and curves to your shoulders. Moreover, the fact of applying pressure on the muscle area could help you avoid some common injuries often caused by too small muscles (muscle mass too small).