The Absolute Beginner Workout
August 21st 2007 11:31
Today I offer those exercises by body parts which I feel are the absolute best for that body part. If you have never trained with weights, you can get maximum benefit for your body by doing each of these movements. In fact, you could markedly improve your fitness by picking two or three per workout and doing them one time to your limit. For the absolute newby once a week for each will make significant changes in the body.
1. Squats. Use a machine, if you must. I suggest full, rock bottom squats to the lowest position possible. Set a weight that it will be a struggle to do eight times. If you use a bar, never do a repetition if you feel you may not be able to do it safely. This movement is the queen and failure to include it robs your heart and lungs of a chance to expand their short term capacities. It is really tough.
2. Rows. You can use a dumbell for one-handed rows or one of the machines in your gym that imitates row movements. The key to rows is not to swing your torso as you do them. The back is the second biggest muscle group and its neglect means a stoop in the future. Its cultivation is sure to tax the heart and lungs as well as the biceps which assist the back in completing the movement.
3. Stiff-legged deadlifts. These are done with a bar but dumbbells are very easy to use also. As you bend over your knees should not be totally straight,but slightly bent. I have found that the movement works best when you do not come to a stop of the top,but keep the movement going instead of that pause. This movement is really a great butt blaster as well as a hamstring worker.
4. Dumbbell Flyes. This movement is the central pectoral builder in any workout. The task of the pectoral muscle is to move the upper arm across the chest. This is the movement that does that. It is hard to learn,but worth it. Take a look at one of the videos on the web that teaches it. Never do it with straight arms. It will tighten your chest much faster than bench presses.
5. Dips. Most gyms have an assisted dipping device. Use it. It allows you to do dips with as much weight as you can handle. Many folks are too heavy to dip their bodyweight,but this machine will allow you to do real dips. Dips are basic to the firming of triceps,the muscles in the back of the arm.
6. Shrugs. Shrugs involve holding a barbell with a fairly wide grip and shrugging it. This movement will help you keep standing up straight as you age. Don't be afraid of weight.
7. Curls. The most commonly recognized movement in the world will build you biceps. I suggest you do them with dumbbells and that you rotate your wrist upward as you raise the weight.
A workout built on all out sets of these exercises will be short and intense for any beginner,but that is how weight lifting should be. Your servant, as always.
1. Squats. Use a machine, if you must. I suggest full, rock bottom squats to the lowest position possible. Set a weight that it will be a struggle to do eight times. If you use a bar, never do a repetition if you feel you may not be able to do it safely. This movement is the queen and failure to include it robs your heart and lungs of a chance to expand their short term capacities. It is really tough.
2. Rows. You can use a dumbell for one-handed rows or one of the machines in your gym that imitates row movements. The key to rows is not to swing your torso as you do them. The back is the second biggest muscle group and its neglect means a stoop in the future. Its cultivation is sure to tax the heart and lungs as well as the biceps which assist the back in completing the movement.
3. Stiff-legged deadlifts. These are done with a bar but dumbbells are very easy to use also. As you bend over your knees should not be totally straight,but slightly bent. I have found that the movement works best when you do not come to a stop of the top,but keep the movement going instead of that pause. This movement is really a great butt blaster as well as a hamstring worker.
4. Dumbbell Flyes. This movement is the central pectoral builder in any workout. The task of the pectoral muscle is to move the upper arm across the chest. This is the movement that does that. It is hard to learn,but worth it. Take a look at one of the videos on the web that teaches it. Never do it with straight arms. It will tighten your chest much faster than bench presses.
5. Dips. Most gyms have an assisted dipping device. Use it. It allows you to do dips with as much weight as you can handle. Many folks are too heavy to dip their bodyweight,but this machine will allow you to do real dips. Dips are basic to the firming of triceps,the muscles in the back of the arm.
6. Shrugs. Shrugs involve holding a barbell with a fairly wide grip and shrugging it. This movement will help you keep standing up straight as you age. Don't be afraid of weight.
7. Curls. The most commonly recognized movement in the world will build you biceps. I suggest you do them with dumbbells and that you rotate your wrist upward as you raise the weight.
A workout built on all out sets of these exercises will be short and intense for any beginner,but that is how weight lifting should be. Your servant, as always.
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