Light Lifting Workout | The Perfect Training Tip’s For You: You’ve probably heard about strength training. Maybe a couple of kilometers on the run or a spin bike is more your style.
Okay! Strength training is necessary to live a long, healthy, and injury-free life. “Basic strength training is crucial to building a strong muscular foundation. “Bones provide structure, but muscles allow us to move.”
Light Lifting Workout | The Perfect Training Tip’s For You
Beginner Strength Training Workout
In each exercise, perform 10–15 repetitions for each set. Rep it twice a week on alternate days. Instead, try this simple strength training regimen that includes workout balls, small dumbbells, and bodyweight movements to establish a firm basis.
You’ll need two sets of dumbbells or resistance bands:
1. Dumbbell Chest Press
For: Chest, Shoulders, Triceps
Straighten arms up and back to a prone position on a bench. Keep the weights at the center of the chest. (Do this on the floor instead of a bench to avoid hyperextending your arms below your chest, which can cause shoulder pain.)
Why: “The chest press is the best way to exercise your largest upper-body muscle. “It’s a complex action, engaging your anterior deltoids [front of shoulders] and triceps throughout.”
2. Dumbbell Row
For: Upper Back
Keeping one hand on the bench, raise your elbow towards your ribs and lower it back down. Maintain a flat back and a 45-degree hip bend. “The single-arm dumbbell row targets your upper back, lats, and traps as your biceps and shoulders assist.”
Why: Standing while this exercise also adds extra core work. Remember, no movement or swinging slow and steadily wins the muscle race!”
3. Curl Biceps
Stand with arms extended in the front of thighs, dumbbells in each hand. Curl weights toward the shoulder, then return to start.
Why: “This is the best biceps isolation workout. To get the dumbbell up, don’t swing.” Consider pinning your elbows at your sides and lifting the dumbbell using your biceps. You’ve gone too far if the weights touch your shoulders.
4. Tricep Extensin
Legs hip-width apart Step forward from the waist, elbows at sides, straightening arms behind you.
Why: “The triceps extension is a superb isolation move that doesn’t require much weight. You should move your elbow to straighten your arm, squeezing your triceps at the top and returning to your starting position.”
5. Raise Lateral
Arms by sides, palms in. Raise straight arms to shoulder height (pinky first).
Why: It would help if you had well-built lateral delts [sides of shoulders] to have that round shoulder look. The lateral raise is the most fantastic exercise to isolate this muscle. “Like any isolation move, this one requires control to execute effectively.”
For: Legs, butt
How to Feet wider than hip-distance apart, toes turned out. Sit back, weight in the mid-foot and heels (not the toes). Keep knees parallel to toes and chest elevated. If possible, lower thighs parallel to the floor.
Why: “Squats are the most popular lower-body workout, especially for glute growth! “Safety is a necessity in this exercise to avoid damage, particularly to the lower back.”
If you’re a beginner or returning to exercise, start with bodyweight only and focus on flexibility and form. If you can’t go that low without bending forward, keep stretching.” Once your form is perfect, start adding weight.
7. Front Lunge
For: Legs, butt
Place a dumbbell at your sides and place your feet together. Step forward with your right foot, lowering until your back knee is 90 degrees from the ground. Position your feet together and hold a dumbbell on your sides.
Why: Incorrectly performed lunges might cause knee damage. it is a challenging exercise that requires simply bodyweight.”
8. Abs Worked On Bicycle
Lie faceup on the floor. Bend opposite elbow to knee. Then flip sides.
Why: “Bicycle twists are wonderful for engaging numerous core areas, notably the obliques.” The most common mistake with this exercise is pulling on your neck.
“If you feel any neck pain, it suggests you’re straining to lift higher than your core can support and compensating in your neck.” Reduce your range (i.e., don’t lift as high) and instead delay your twists. “You’ll know!”
9. Superman Light Lifting Workout
For: Back, butt
Lift the opposite arm/leg; exchange sides. Maintain appropriate posture by looking down at the floor.
Why: “This is a great lower-back workout that will help prevent lower-back issues.” When lying on your stomach, focus on planting your toes into the earth and not letting them go.
So you can use more glutes. You don’t have to elevate your chest very high. You are simply squeezing your bottom while lifting will engage the lower-back muscles.