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Weight Lifting: A Real Tough Exercise - HEALTH CARE DEPARTMENT CALIFORNIA

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Weight Lifting
Some tips and a little flashback on this common workout

Weight Lifting is a sport to test the strength and resistance. It involves the application of various equipment to improve the targeted muscle groups and the type of equipment normally used are dumbbells, weighted bars, weight stacks and kettlebells.

Although, the weight lifting is totally different from body building and weight training thus it form a vital component of any well rounded fitness routine.

Since it offer a continuum of benefits such as enhanced muscle tone, increased muscle strength, prevention of muscle and joint injury and also minimize the risk of osteoporosis with better flexibility as well as flamboyant balance and decreased risk of cardiovascular diseases. Above all, weight lifting has been established to be very effective in increasing endurance.

Weight lifting has a long history although, in olden times it was to test manhood. Weight lifting gained the popularity in the 6th century, lifting heavy stones, Later, this period came to be known as the "age of strength."
Weight lifting competition was first seen as a sport and athletics in 1896; however, it was not included in the 1900 games of olympics. Again, the art of weight lifting was noticed in 1904, albeit it was still not accepted as a olympic sport, until 1920, when it was finally given the olympic status.
weight lifting hard exerciseIn those early periods, the olympics introduced some very strange weight lifting programs such as, one and two handed lift with no weight division however, rules where changed in 1932 and five sub division has been established and form three discipline, snatch, press and clean and jerk.


In snatch, the lifter lifted the weight above the head in one fast uninterrupted movement however, in the second movement the weight is brought to the shoulders, then the weight is jerked out above the head.

Later in 1972, the press division was abolished and only snatch and clean jerk where accepted as sports to teh olympic discipline.

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Weight Lifting Tips

Weight lifting tips are very necessary for getting the most benefit from your workout. Moreover; they will also reduce the chances of sustaining a serious debilitating injury. The primary weight lifting tip is to warm up before starting your workout. Do warm up at least for five to ten minute before getting started because it is very necessary for cardio vascular vessel to get the blood flowing.

One more weight lifting tip, which is very much important before weight lifting, is to stretch all your muscles. It is always better to start with weight that you can handle at least ten to twelve repetitions, to build strength. Then as you progress and add more weight, with six to eight repetitions while always remembering to keep good form.

heavy weights workout at gymBefore moving up to higher weights make your comfortable with the increase because if you go over the top with heavy weights, it may tear and damage the muscle.

A spotter is advised when you progress to very heavy weights, it not only helps minimize any possible injuries. A spotter can help you get those extra one or two reps which can really help make a difference. Perhaps, if you're unable to complete the full six to eight reps, lower the weight. Similarly, do not lift more weight than your limit especially if you do not have any spotter because it can end with any accident.

Remember never hold you breath when completing a rep, as it can lead to broken blood vessels or worse. It is very important to breathe freely through out the exercise. When doing a unilateral exercise, always start with your weakest side first and after that complete only as many repetitions on your stronger side. Never overwork your strong side, just because you can complete more reps.

You need to continue doing exactly the same reps on both sides, another thing sometimes due to our skeletal structure we're not 100% symmetrical. So one side looks bigger and more developed then the other side, don't worry, just keep doing the same amount of reps on both the left and the right side. As you gain size and muscle, it should even out and you won't notice any difference.

Work on all of your major muscles and muscle groups especially legs, abdominals, chest, back, shoulders and arms. It is important to exercise muscles in a balanced way. Don't just workout the top half of you body and not your legs, it will look out of proportion !
Weight Routines

Weight routines instead, is a set of exercises, how many repetitions you do as well as how many sets you complete. There are certain weight routine to be followed such as three repetition of flat bench press, two repetition of bench dumbbell and three repetition of inclined bench press is a set of weight routine for chest similarly there are other exercise programs for the body.

The routine is a term given how you manage the weight program. It is something to managing a schedule of a weight lifting program. Routines are made to split the workout in such a way, that you are not overtraining the same muscle groups.

Don’t lift more weights than your limit especially if you don’t have any spotter because it can end your lifting career.

The technique mainly used for developing biceps is to hold and grip up close to the inside of the dumbbell plates. There will be a space of several inches between your pinky and the side plates. Chest exercises, including the bench press, Incline bench press, Flat dumbbell flyes and inclined dumbbell flyes.

For developing the back muscle exercise like deadlift, lat pulldown, seated cable row, bent over ball row and bent over one-arm dumbbells. Bicep can be worked by doing standing barbell curls, preacher curl with dumbbell, seated or standing dumbbell curls. And for triceps, there are tricep press down, dips and French press.



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weight lifting professional bodybuilderSquats and clave raises exercises are for legs. The important part of our body, for weight lifting is the shoulders, which you can develop by seated or standing militarty press, lateral raises and by shrugs.

One thing that people are always confused about are the abs and how to get a six pack. The answer is very simple, the only way to get your abs is to lower your body fat. For men the mid drifted is a common place for fat to build up, and unfortunately it's the last place to loose excess fat!


Doing push-ups is not going to burn the fat, it will only tone the stomach muscles underneath.

Lower your overall body fat and your abs will be visible.
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