Prior to tweaking up a
bodybuilding routine, one must not forget to start off, slowly.
The muscles should be warmed up before any weight lifting is
performed. An ideal method for warming up the muscles is with
a few minutes of moderate stretching and cardiovascular to elevate
the body’s temperature.
Working out with weights is not recommended
on a daily basis. It is best to work out with weights three
times a week or every other day. The off-days allow the muscles
to recoup from the deliberate pressure.
Here are a few exercises to include
in your weight lifting regimen:
For strengthening the rotator cuff
of the shoulder, take a dumbbell with two hands and lift the
weight straight up with hands coming to a point.
For the triceps, hold a dumbbell behind
your head, hold upper arms in a stationary position, then extend
the half of the lower arms while lifting the weight over your
head.
To strengthen the upper arm muscles,
(biceps) with your elbows planted at your sides, slowly bend
your arm as you lift the weights to your chin. Switch arms and
perform 5-10 times.
To fortify the wrists, while seated,
prop your elbow on your leg while holding a teeny dumbbell with
one hand dangling free over your knee. Curl your wrist and repeat
the exercise 10 times with the palm face up. Then perform the
exercise with the palm faced down.
For building up the quadriceps (muscles
in the frontal region of the legs.), strap on a five point ankle
weights and lift the right leg while seated. Make sure the leg
is extended straight out. (This movement can be performed without
a weight). |
