Best Weight-Lifting Exercises
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Best Weight-Lifting Exercises
To get the most efficient work out in as few exercises as possible you will need only four main exersises: the squat, the dead lift, the bench and the bent row. Each of these serves a purpose. Together they will give you a very even build and you can fluxuate your reps to sets ratio to fit yourdesired body type.
Squat
Its important to drop your pride when you start doing squats. All too often newbies will try to take on more weight than they can handle to avoid a little teasing. That is not worth it. You can seriously injure yourself and even if you dont’t, taking on too much weight will cause you to favor one side and give you a lop sided build. Use a nice slightly challenging wieght. Keep your feet forward and spread out about shoulder width. Squat down until your thighs are at about a 90 degree angle and come back up.
Dead Lift
Dead lifts are not quite as dangerous as squats but still, you aregoing for form not wieght. Keep your form correct and the weight will follow. Once again, keep your feet about shoulder width apart. Grab the bar wherever is comfortable with your hands outside your knees. keep your back arched and straighten up in one fluid motion.
Bench
Bench is pretty much common knowledge.
Bent Row
Grab the bar about shoulder width and stand up. Spread your legs and bend your knees until you feel solid. Keep your lower back arched and bend at the hips to about a 45 degree angle. Pull the up to just unerneath your pecks and keep your elbows as close to your body as possible.