Weightlifting is not an easy task, it requires a lot of energy and stamina. By lifting weights one can easily burn more amount of calories and at same time build solid muscles.
But not all workout can give you will promising results, so you must choose carefully to know which workout will work for you.
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When you are lifting weights your muscles are stressed more, so you must rest properly to prepare for next workout.
It also essential to know that you have to first warm-up your body and then start with weightlifting workouts, to avoid severe damage to muscles.
Top 5 Weightlifting Workouts
Bench Press
Bench Press is an upper body exercise that is famous among many weight trainers. By doing bench press, your chest muscles are worked along with shoulders and triceps.Bench press is done on normal flat bench, but it can also be done on incline bench. Lie on the bench and lift the weight off the rack. Hold the weight at shoulder’s width and keep your back straight all the time.Start to drop the weight down slowly until it comes close to upper chest and then slowly raise the barbell up by extending your arms fully. You can increase the intensity of workout by making more repetitions. Go for 20-23 reps in 2 sets.
Full Squat
One of the toughest and challenging exercise that you can do to build good lower body. If you want to have big legs then you must do squats regularly. Squats is not easy, it requires good balance and posture to protect yourself from back injuries. First select a proper weight and hold it at rack.
Mount the barbell from the rack and place it at back of the shoulder. Hold the side of the barbell with your arms.Keep your back straight and begin to come down slowly until the hips and knees are fully bent. Then slowly lift the weight up by using your hips and knees. Do about 12-15 reps in each set.
Bent Over Row
Bent over row is a good exercise that targets different muscle groups in the back. It’s a popular exercise used for power-lifting as well as bodybuilding. It increases strength and size of the body.
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You can do this exercise using dumbbells and barbells also. First place the barbell on the floor and come closer to the bar. Bend your knees and upper body but make sure that back is straight. Now lift the barbell up to the upper waist and slowly drop the weight down by extending your arms.
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Repeat for about 20 times in each set.
Also Read
Top 5 Weight Lifting Programs
Top 7 Weight Lifting Equipment
Top Weight Training Exercises
Military Press
One of the best exercise that you can do for building shoulder muscles. In this workout the lift is performed while standing on the floor. Place the barbell on the floor, make sure it’s heavy enough.Lift the barbell and carry it all the way up to shoulder’s level. Now begin to move the weight up by extending your arms fully. And then slowly bringing the weight to front of the neck. That would make one repetition, repeat for 18 times in 2 sets.
Dumbbell Shrugs
Dumbbell shrugs is an easy exercise that you can do with barbells also. It work on traps of the back. To have bigger traps, you must do dumbbell shrugs everyday.To begin the workout, stand straight with dumbbells on the floor and raise the shoulders up high and then slowly lower them. To increase the intensity, pick more weight. Repeat the same movement for 20 reps in 2 sets.
