Free weight loss strenght training programs
Basic Strength and Muscle The Basic Strength and Muscle program is not just for beginners: you should use it if you want a formalized and precise program following casual experience with weights. It also aims to restore correct balance between the flexors and extensors (such as the hamstrings and quadriceps for example) (1). Deadlift Crunch Seated cable row Triceps pushdown Lat Pulldown Overhead press Biceps curl Cool down, stretch The Warmup Warm up with ten minutes of aerobic exercise. The length of basic strength weight training programs depends on the experience of the athlete and also the importance of strength to their particular sport. Stretching is not so important before exercise and is better performed after exercise. The table below gives an approximate guideline to the balance of strength between various muscle groups. FITNESS ELEMENTS Body Composition Circuit Training Endurance Training Exercise Physiology Fitness Testing Flexibility Training Plyometric Training Speed Training Strength Training. Soccer players usually have a predominant kicking foot. Get medical advice before starting weight training if this applies to you. SPORT SPECIFIC Baseball Basketball Football Golf Soccer Tennis Other Sports Sports Nutrition Sports Supplements Store. A phase of basic strength training is important for adapting the body for more strenuous, subsequent weight training. Extend this to 30 minutes depending on requirements for fat loss. Warmups are important to get blood flowing to heart, lung and muscles and lubricating (synovial) fluid loosening the joints ready for action. Even so, there is no reason to be intimidated by the squat exercise. This involves working the abdominal muscles, lower back muscles and other muscle groups supporting the spinal column and hip girdle. For more sample weight training programs designed to meet other objectives (such as increased muscles mass, maximal strength, explosive power or strength endurance) see the main strength training section.
The exercises use the standard free weights and equipment found in most gyms. Sixty percent of your workout weight is about right for warmups. This is one in a series of regular weight training programs. Racket sports for example, place greater strain on the shoulder and arm muscles of one side of the body for example. Recall from the sport-specific approach to weight training programs that this basic strength phase should precede maximal strength training, hypertrophy training and explosive power training (3,4). This could be used in off-season training if your sport has elements of strength, power and strength endurance, which fits many sports. Each weights exercise should include a warmup with light weights and practising the same form as for the workout weight. It need not be done at the same time as the weights session. These sample weight training programs are designed to develop basic, functional strength. This can be with treadmill walking or jogging, stationary bicycle, cross-trainer or stepper machines. In any case, I recommend at least 30 minutes of cardio exercise at moderate intensity three times each week for all weight trainers in order to promote aerobic fitness. Each program is optimized for a specific outcome including general fitness, weight loss, body shaping and sport-specific programs. All exercises can be done at home if you have the appropriate home gym equipment. This is important even for experienced strength-trained athletes as the nature of competitive sport places uneven stresses on the body. Training programs are always most efficient when tailored specifically for individuals and their goals. The basic strength phase aims to balance strength between the two sides of the body (1). Weak core muscles may be associated with injury, and are more likely to occur when training becomes more demanding. The basic program includes: Warmup Squat (or leg press ) Bench press (or chest press ).
Free weight loss strenght training programs video:
