Of weight loss calculator-basic weight lifting moves for losing weight

Published by Gymmangesh on

Try weight lifting to lose weight

Of weight loss calculator -The weightlifting exercise, at first, can be quite intimidating. The confusion about what weight to use for what form of exercise is natural. Beginners are always full of countless questions related to weightlifting and this is an important reason that keeps most people, especially women, away from the weightlifting area. But missing this important form of training just because of the doubt and the stimulation of the gym is not a smart decision.

Strength training keeps our bones strong and helps to attenuate the body. Squats, push, pull, hip hinges, are some excellent workouts excellent for beginners. At first, you can lift 2 to 5 kilos, depending on the muscle group and over time you can add weight.

Here are 5 essential weightlifting movements that beginners should do:

Goblet Squat

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This muscle is directed to the quadriceps, buttocks, hamstrings, calves, central forearms, shoulders. It can be done with kettlebells and is also known as the Kettlebell Squat.

How to do it:

Step 1: Stand straight on the floor with your feet slightly more open than the hip distance.

Step 2: Hold a kettlebell in both hands by the horns near your chest. This is the initial position.

Step 3: Now bend your knees and lower your bottom to squat. Keep your chest and head up and make sure your back is straight. Inhale while going down.

Step 4: Pause for 2-3 seconds and then return to the starting position.

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Shoulder Press

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This exercise can be done with dumbbells and is aimed at the muscles of the shoulders, the upper back and the muscles of the arms.

How to do it:

Step 1: Stand up with your feet apart at the hip level or sit on a bench. Just make sure your back is straight.

Step 2: Hold a pair of weights in each hand and raise your arms to shoulder height, elbows bent so that the weights are in the air and perpendicular to the arms. This is your starting position.

Step 3: Lift the weights over the head, pause at the top once your arms are fully extended. Then, slowly, return the weight to the normal position.

Push Up workout Steps And Benefits

Stiff Leg Deadlifts

Stiff Leg Deadlifts
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This exercise is aimed at the hamstrings, quadriceps, buttocks, lower back, trapezius.

How to do it:

Step 1: Stand straight on the floor with your feet shoulder-width apart and your knees slightly bent. Hold a weight in each hand.

Step 2: Hinge on the hips and bend the knees to lower the body. Think as if you were pushing your butt back.

Step 3: bring the weights near the legs as you descend. Pause for a few seconds.

Step 4: Now pull the shoulder blades back to stand straight without letting your back arch. Keep weights close to your shins while standing.

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Dumbbell row / Bent Over Rows

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This exercise targets the upper back muscle and can be done with weight.

How to do it:

Step 1: Stand straight on the floor with a weight in one hand.

Step 2: Take a step from the opposite leg forward so that you are standing in a staggered position.

Step 3: Hinge forward on the hips so that your torso is angled towards the floor. Your spine should be straight.

Step 4: Now lift the dumbbell to chest level, keeping your elbow near the side of your body.

Step 5: Lower your hand down to the starting position. Your hands should be fully stretched.

Chest Press

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You can perform this exercise with weights, barbell or Smith machine.

How to do it:

Step 1: Lie on your back on the floor and hold a weight in each hand.

Step 2: Turn your wrists so that the palms of your hands are far from your face.

Step 3: Hold the weights on the sides of your chest and your elbows should bend at a 90-degree angle. This is your starting position.

Step 4: Press the weights up and together using your chest muscles to make the movement.

Step 5: Pause for a moment and then go to the starting position.

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The ten-Minute Cardio exercising which you can Do before Breakfast - · November 3, 2019 at 6:32 am

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