Weight Training Exercises for Different Body Parts

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Weight Training Exercises for Different Body Parts

Weight training exercises coupled with cardio work outs like jogging or swimming can help you to reduce body weight and tone up the muscles. There are specific weight training exercises for specific body areas like abdomen, biceps, calf muscles and the like. The weight training exercise should be selected according to the muscles to be sculpted.

Weight lifting, coupled with a well balanced nutritional plan would help you to tone up muscles and to ensure a healthy living. Chart out an exercise schedule depending on your goals and needs. General or unfocused weight lifting might not be effective. Pick up those exercises that might help you to strengthen your body parts that need improvement.

For instance, if you are focusing on a strong chest or arm muscles, you can try out the following dumbbell workouts from a reclining position.

A strong and broad chest is often associated with heroism and valor. In case you want to build up a powerful chest, you can pick up dumbbell exercises. There are various types of dumbbell work outs including Flat dumbbell presses, inclined dumbbell presses and inclined dumbbell flyes that ensure the overall development and toning of the chest muscles.

To work out the upper pecs, the weight training bench should be at a 25- to 30-degree angle, to ensure the maximum weight lifting emphasis. The dumbbells are lifted to the shoulder level all the while keeping your upper arms a parallel to the ground. Lift the weight fast and lower it slowly to maintain a regular pressing action against the chest muscles. Take care not to push weight over your stomach or behind your head.

For toning arm muscles, flat dumbbell presses are used. The weights are lifted with your upper arms parallel to the ground keeping the wrists straight. Move the weights in a smooth upward movement and the upper arm should stay parallel to the ground. While doing this exercise, make sure that you do not lift the shoulders off the bench as it might cause muscle pull.

Do not end up over straining your muscles by an overdose of workouts as it can cause injuries and strain to the muscles apart from the accumulation of anti catabolic hormones in your body. A well balanced diet ensures a continuous nutritional supply, which are essential to even off the energy expended during the rigorous work out spells. Typically, you need at least 1 gm of protein per pound of your body weight to ensure the best results. You can include a high sugar carbohydrate diet in your first meal after the weight lifting session, which could be followed by low Glycemic Index Carbohydrates later in the day.

imely revision and improvement of your exercises and constant monitoring plays an important role in ensuring good results. A progressive plan of action is what makes your work outs a success. You cannot stick to the original schedule of exercises all through because once you cease to be a beginner you should try to enhance your resistance level and challenges and accordingly the weight or the duration can be increased in steps.