Have you ever decided to lift weights only to realize that you have no idea what to do? Or, have you been lifting weights for some time now but you don’t see any results? Well, you’re in luck! Mr. Muscles will be teaching you how to properly lift weights. It is important to have a proper form whenever you’re lifting weights for two reasons. The first reason is for your own safety. If you don’t have proper form, you may drop the weight and may cause serious injuries. The second reason is to get maximum results. Even if you’re lifting heavy weights but you’re not using proper form, you won’t see significant results. After knowing these two reasons, let’s begin with some basic forms.
Breathing:
Proper breathing is necessary in order for the body to maintain its stamina. This also pumps up the body whenever you’re lifting heavy weights. The proper form of breathing is the same for almost all exercises but may vary for some exercises. The general idea is to inhale before or while the weight is going down and to exhale while pushing the weight. I will discuss proper breathing for every type of exercise I will mention.
Bench Press:
Lie down on the bench with your eyes are at the same level as the bar. Your shoulder blades must be clinched and your chest must be out while lying down. If the bar has small rings to indicate where to put your hands, put your pinky on the second ring. If the bar doesn’t have this, place your hands slightly wider than shoulder-width with a distance of about one hand on the bar. Grip it tightly but let the bar rest on your palms. Slowly pull the bar down, inhale through your mouth and let the bar tap your chest. As you push the bar back up, exhale through your mouth and if the weight is a little heavy, push your feet on the ground maintaining your position.
Dumbbell Shoulder Press:
Grab a bench and set the incline until you are in a comfortable upright position. Sit down and keep your chest out while you clinch your shoulder blades. Grab the dumbbell from the floor and gently place them on your thighs. Kick one leg first until the dumbbell is over shoulder level and do the same with the other one. The dumbbells should be head level. Push the dumbbells upward and exhale while doing this. Let the dumbbells tap one another and slowly go back to the ready position while inhaling. Your elbows should be 90 degrees more or less
Lateral Pull-down:
This is a machine exercise. Sit down on the lateral pull-down machine and keep you chest out and clinch your shoulder blades. Set the weights to the desired weight then grab the handle and hold it at the wide grip part. Slowly pull the handle down towards your chest and exhale while doing so. At this point, your body should be leaning a bit back at almost 100 degrees. Then go back to the ready position while inhaling at the same time.
Bicep Curl EZ bar wide grip:
Grab the ez bar and place your hands at the wide grip area. You must be standing straight while keeping your knees slightly bent. Your elbows should be in front of your body not behind it. Lift the bar with a curling motion. Your forearms must be the only ones moving keeping your elbows straight. Exhale while you lift the weight and feel your biceps tightening. Slowly go back to the ready position and inhale while doing this.
Squats:
Stand at the bar rack and place the bar behind your head and above your shoulder blades. Your hands must be placed wider than shoulder-width at the bar. Keep you back straight, chest out and butt out. Your feet must be at shoulder-width or slightly wider. Your toes must be pointing forward. Inhale first then slowly squat until your knees are a little less than 90 degrees. Keep your back straight and butt out as you go back up and exhale while doing this.
These are the proper forms of lifting weights for these exercises. If you are still unsure, ask a trainer and always have a spotter when lifting weights to avoid injuries. Build a better physique with these proper forms.
- Mr. Muscles
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