Some of you are entering into the world of strength training. Here are my top 10 tips for beginners. Please save and share! 1. Use a challenging weight. On a scale from 1-10, (10 being the heaviest) you should be working at a level 7-8 and be very fatigued (level 9) by the last couple reps. In order to build muscle there must be enough resistance to create strength. 2. Alter your repetitions in accordance to your physical goals. Focus on shorter repetitions between 8-12 for building muscle and 12-18 for maintaining muscle. 3. Time your rest periods, which should only last around 30-45 seconds between sets. If you are concentrating on building muscle, you should rest 2-3 minutes to ensure you are fully recovered from your last set. 4. Maintain good posture by finding your 90 degree angle. A 90 degree angle comes naturally in your movement, so seek it. Keep a 90 degree angle as you squat, lunge, push up, press – you will see it everywhere. 5. Concentrate on your breathing by exhaling through the hard/concentric phase of your movement and inhaling during the easy/eccentric phase. For example, if you are performing a squat, you must exhale as your body rises from a squatted position to an upright standing position. When you exhale, you are engaging your core, which assists in your overall power during the exercise. 6. Practice full extension. Execute a complete range of motion when performing any exercise. When performing a bicep curl, for example, you want to raise the weight and flex to a point when you see your bicep muscle peak. As soon as it peaks, slowly lower your forearm until your arm is almost fully extended. 7. Don’t lock your joints. When you lock out you not only rest your muscle during an exercise, but you are applying pressure to your joints which eventually cause strain and possibly injury. 8. Start with good posture: chest up, shoulders back, core tight, lower back slightly arched, hips squared and feet forward. If you start with good posture, you will move and end (hopefully) with good posture! 9. Play with your angles to target different areas of the muscle. By shifting your angle by a small degree you can be targeting a different area of your muscle more prominently. 10. If you feel sharp or throbbing pain (bad pain) STOP! Injuries are not only a pain in the butt but will slow your progress, so the best thing to do is avoid it by using good form, engaging your core and being mindful. If you feel any pain, immediately stop and allow your body to recover before engaging in the activity again.
Posted on: Wed, 07 Jan 2015 22:08:35 +0000
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