Benefits of Weight Training
Weight training exercises are useful in reducing the fat, improving the muscle mass and boosting up the energy. It is necessary to do a warm up like brisk walking or stretching before starting any exercises for 5 to 10 minutes. After this, you can choose any of the resistance training or level that can be carried out in a set of 12 repetitions.
Certain muscle training exercises that can be helpful for the individual are:
Dumb bell press: Lie 0n you're back with the knees folded and the feet flat on the ground. Fold the hands with the elbow at 90 degrees. Hold the weight and push the weight upwards and stretch the elbow upwards and straight.
Bring it back to original position. Repeat.
Arm curl with dumb bell:-Stand straight with feet slightly apart. Hold the weight in one palm and keep the palm facing upward. Keep the back straight. Slowly curl the hand and bring the weight closer by bending the elbow. Hold for few seconds and bring it to the original position.
Hamstring curl: Lie face down on the weight bench and place the pad above the ankles. Slowly bend the knees and bring it closer to the buttocks. Do not bend the hands or back. Bring it back to same position. Repeat.
Calf raise: Stand straight on the ground with the feet slightly apart. Lift a little and stand on the toes. Remain for few seconds. Come back to the original position.
Squat: Stand straight with the knees very much apart. Slowly bend the knees, hips and ankle and lower the body. Remain in this position for few seconds.
Thus the basic exercises given can help in strengthening the muscles of each and every part and can shape up the body. Apart from basic exercises there are certain exercises that can be done on machine with the help of the physical trainer .Along with these exercises it is essential to have a healthy diet that is rich in carbohydrates and protein so that the lean muscle mass is developed and the fat deposition is reduced. These exercises help in using up the fat stores and can improve the blood circulation.