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How to prepare an exercise program for weight training?

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

weight training refers to exercising with the help of body weight and the force of gravity. You need to do some exercises and challenge the muscles all over your body while maintaining a good body shape. One of the great things about this method is that you do not need a gym and you can do it at home.

In today's post, we take a look at some of the best exercises you can do with your body weight. Give. With the help of these exercises, you can prepare a proper exercise program and in addition to strengthening muscles, also reduce excess fat. Join us as we explore these exercises.

For what purposes are bodyweight exercises suitable for fitness?

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

Exercises with body weight can affect your fitness in many ways. By doing these exercises regularly, you can achieve the following results. In fact, you should see what your goal is for exercise then prepare your exercise plan. The following is a list of goals and results. Strengthening

Although the use of weights and bodybuilding equipment has a much greater impact on muscle volume and strength, you can still increase your strength and take your fitness to a new level with your body weight. p>

When performing exercises, your body weight challenges the muscles. Muscles have to resist this force and therefore become stronger. Over time, you will be able to handle your weight better and do harder exercises. Therefore, you continue to challenge your muscles and increase your physical strength.

2. weight Loss

These exercises increase cardiovascular function and burn calories. Increasing calorie burning also leads to fat burning and weight loss. In addition, weight training also helps increase muscle mass. Increasing muscle mass will help you burn more fat and burn more fat. Therefore, you show with a double arrow and you lose weight faster.

  • The complete guide for basic and fast weight loss for everyone

3. exercise

Strength training generally increases muscle mass and trains the body. With the help of these exercises, you can strengthen muscles and eliminate fats to build a fit body for yourself. The more muscle you have, the more fat you will lose and the more you will show these trained muscles.

4. Increase physical endurance

Endurance means the ability of muscles to withstand long-term activity and exercise. You need to do a lot of repetitions with body weight to increase muscle endurance. The longer you exercise, the more endurance you will have.

The best weight training exercises to start with

There are many weight training exercises and a lot of variety in your exercise program. they give. You need to prepare a balanced and regular exercise program and use these exercises to strengthen your whole body. Do it with 10 to 12 repetitions. If you find this volume of training too heavy for you, just reduce the number of repetitions or sets. If you see that you have the ability, you can increase the volume of your workout to challenge the muscles more and get better results.

  • How to set a detailed exercise program for fitness?

1. Back Deep Arm Length

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

This exercise is a great option for strengthening the whole body. To perform this exercise, first sit on your back, keep the soles of your feet on the floor, and place your hands under you so that your toes are facing the heels of your feet.

Now bend your elbows and lower your body. bring. Be careful that the elbows do not bend to the sides and that the main pressure is applied only to the muscles of the back of the arm. Then raise your body again to the starting position and raise one leg at the same time.

Then bend your leg and lower your body again. When you want to get up, stretch the legs of others. This is a repetition for this exercise. Do 10 repetitions.

2. Four-way long

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

Long is a great exercise to strengthen your leg muscles. Athletes usually do this exercise in one direction (either forward and backward or sideways). But in this exercise program, you have to move on all fours.

To perform this exercise, stand and spread your legs shoulder-width apart. With the right foot Take a step forward and move your body down by bending your knees. The knees should be bent at a 90-degree angle. Now stand up and move your right foot back to the starting position.

Then move your right foot to the right and lower your body again. When you get up, put your right foot back in the starting position and then pull it back. Perform the long movement and at the end move the right foot to the left and the back of the left foot and perform another long.

Performing the long exercise on the four sides mentioned is a repetition of this movement. . Do 3 repetitions to perform a total of 12 longs in different directions.

3. Lowering the buttocks from the armpits

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

With this exercise you can engage the muscles of the abdomen, buttocks and shoulders and Strengthen. To perform this exercise, first be in a plank position from the armpit. Keep one hand on the floor with your feet flat on each other.

Now bend your lower leg, then move your hips toward the floor and raise them again. When you raise your hips again, extend your upper leg up to engage and stretch your leg muscles. Do 10 to 12 repetitions, then repeat the same cycle for the other side of the body.

One-legged bridge and raising the legs

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

This exercise is a combination of bridge movements and raising the legs. To do this, first lie on the floor and keep your knees bent. Bend your right knee 90 degrees and hold it high. Now raise your hips and run until the bridge moves. Then place your hips on the floor and bend your left leg, and then move both legs to the ceiling by raising your hips.

Finally, place your hips on the floor, place your left foot on the floor and your feet Keep straight and bent up. Repeat this cycle 10 to 12, then do the same by bending the left knee.

5. Scott

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

Scott is one of the best strength trainers. To perform this exercise, first stand and spread your legs shoulder-width apart. Keep your back straight, tighten your hip muscles, and contract your shoulders to get in shape. Keep your head straight, facing forward, and your neck in line with your spine.

Now sit down and perform the movement as if you were sitting on a chair. You should feel that the heels want to sink into the ground. The knees should be aligned with the middle toe. Go down until the thighs are parallel to the ground, then return to the starting position by pressing on the heels and tightening the buttock muscles.

Be careful that the knees are not inward and that the upper body is not too far forward. If the upper body moves forward, a lot of pressure is applied to the toes and knees. Try to apply pressure to the heel of the foot so that the upper body stays straight and the weight of the body is spread.

6. Romanian one-legged deadlift

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

To perform a one-legged deadlift exercise, first stand up straight with your feet hip-width apart. Open. Keep your hands in front of your thighs. Now slowly bend at the waist, at the same time pulling your hips back slightly and pulling your chest out.

Then lift one leg and bend your upper body more or less to a 90-degree angle. Be sure to keep your back straight and your head in line with your waist. Now go back to the starting position. Repeat this cycle 10 to 12 times, then move on to the other leg.

If you are new, it may be best to keep both legs steady and when you have mastered the movement completely, do it individually. Do the foot.

7. Swedish swimming

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

Swedish swimming focuses on strengthening the chest and arm muscles. To perform this exercise, first place your arms and legs on the floor, spread them more than shoulder width apart, and move in a plank position. Tighten the central muscles and legs so that the upper and lower torsos are in a straight line.

Now bend the elbows so that the chest is on the ground. Stare a little further forward so that your neck does not move and your head does not hang down. Get up by pushing the ground and get back into plank mode. Tighten your chest and arm muscles. Do 10 to 12 repetitions.

If this movement is difficult for you, you can modify it a little to fit your body. For example, place your knees on the floor to put less pressure on your arms.

8. Jumping and contracting the knees

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

Jumping and contracting the knees is a plyometric exercise that in addition to strengthening the muscles The body's aerobic system also helps the lymphatic system function. This device is active in the body's immune system, fat absorption and transfer, and interstitial water absorption.

To perform this exercise, it is enough to stand, make a long jump and Move your knees toward your chest. Repeat this cycle to increase heart rate and strengthen the body.

  • What is plyometric exercise and what are the benefits for fitness?

9. Jumping to the sides

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

Jumping to the sides is also a plyometric exercise that increases heart rate and leads to Improves cardiovascular endurance. To perform this exercise, it is enough to stand, keep your body straight, then jump to the sides by holding the legs together.

10. Dunkie Cake

BingMag.com <b>How</b> to <b>prepare</b> an <b>exercise</b> <b>program</b> for <b>weight</b> training?

Dunkie Cake is one of the best weight training exercises for strengthening the buttocks and back muscles. . To perform this exercise, first stand on all fours on the floor. Hold your body firmly and lift your right leg. As you can see in the picture, you have to keep your body still and move only your right leg. Now lower your right foot to complete a repetition. Do 10 to 12 repetitions for the right leg, then move to the left leg and repeat the same cycle. And they do not need sports equipment. Apart from increasing muscle mass, these exercises have many benefits, among which we can mention improving heart health, mood, mental and cognitive function, treatment or prevention of diabetes, as well as strengthening bones and joints.

prepare a proper and effective exercise program and improve your health. Of course, do not forget to stick to your plan and before starting it, be sure to consult a doctor and be aware of your physical condition. This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: Byrdie

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