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).
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