Look with photos: weight exercises

Display chips: Weight exercises sponsored the beginning of the weightlifting practice program, an important part of any physical fitness program. Exercise with aerobic exercises helps increase strength, catch muscle, increase muscle mass and improve bone density, as well as maintain weight and burn fat. Are you ready to start a weight training program? If you are a beginner of weight -up exercises, then think of exercise with a coach or a person who specializes in suitability to learn the right ways and methods to avoid the risk of injury and maximum benefit. You need to warm up first by extending or walking for five to ten minutes. Then choose a strong weight or resistance level enough to emphasize your muscles after repeating the exercise 12 to 15 times. If you use the appropriate weight, most people can build sufficiently targeted muscles during one session, which includes the repetition of the exercise 12 to 15 times, and the session can have the same effect as that has achieved by various sessions of the same exercise. To give your muscles enough time to recover, rest for a full day between special exercises for each group of muscles, and remember that air exercises add weight exercises. The Ministry of Health and Human Services in the United States recommends at least twice a week strength exercises for the main muscle groups as part of the fitness routine, in addition to at least 150 minutes a week, or doing at least 75 minutes per week, or doing a mixture of moderate and powerful exercises. The breast pressure exercise is a breast pressure exercise. Lie on your back with your knees and hold a iron weight in each hand. Spread the two humerus so that they are perpendicular to your body, while you help your perpendicular to the earth. Then slowly lift the weights until your elbows are almost straight. And be careful to avoid the hardening of your elbows in a straight position. You will feel a tension in the top of the chest. Return to the starting position slowly, making sure your elbows do not fall below the table level. Then repeat the exercise. Although the breast pressure exercise is usually practiced while lying on a weight table, you can try to do so while lying on the ground. The rowing exercise by placing the bending using a iron weight of the rowing exercise by bending is an exercise that you can perform with a iron weight (damel) to strengthen the muscles at the top of the back and the back of the shoulder. Start with one knee on the weightlifting table. Go forward and support your body on your hand. Hold the iron weight of your other hand and turn your arm directly to your shoulder. Slowly lift the weight until your elbow becomes completely parallel to your shoulder. You will experience a tension in the muscles of the back of your shoulder and muscles above your back. The weight is then slowly delayed to the starting position. Then repeat the exercise. You can also practice a rowing exercise by placing the bending without using a weight table. Stand your feet in a comfortable position. Then strip your knees and we go forward from the hips. The triple muscle extension exercise exercise The triglyceride extension exercise is an exercise that you can perform with a iron weight (damel) to strengthen the triple muscle in the back of the humerus. Lie on your back and hold a weight in your hand. Take the humerus in the direction of the ceiling, with a 90 -Grades. Then slowly grease your elbow and move the weight. And avoid paying payment strongly to force your attachment to justice. You will experience a tension in the muscles of the back of the humerus. The weight is then slowly delayed to the starting position. Then repeat the exercise. If necessary, use your other arm to hold your arm (where you exercise) at an angle of 90 degrees while performing each extension movement. You can do the triple muscle extension exercises while lying on a weight table or on the ground. The double arm muscle bending exercise using iron weight bends the double arm muscle exercise is an exercise that you can perform with a iron weight (damel) to strengthen the bilateral muscle in the front part of the humerus. Stand straight so that the ropes are just as much gone as the shoulder width with the knees slightly bent. And hold the iron weight, provided the comfort of your hand is up. Move the weight slowly by bending your confirmation, and keeping your attachment near your body. The weight is then slowly delayed to the starting position. You will experience a tension in the muscles at the front of the humerus. Then repeat the exercise. Do not vary your arm or elbow to get the best results. Keep your wrist straight and ready. As for the challenge of the body and stability, the two double muscles are at the same time by switching the arms during exercise. Knee Extension Exercise You can perform a knee extension exercise using single weights to strengthen the quadrilateral muscles at the front of the thigh. Connect the single weight around your ankle tightly. Then place on a regular seat or a weight table, so that your ropes hang in a comfortable position for you. Slowly grease your knees, then stop a little and then return to the starting position. Then repeat the exercise. Keep the flow of your movements and discipline, and beware of cracking or hardening your knees as you expand it. You can perform the same exercise with a device to extend the knees. Bentery Exercise You can perform the bone printing exercise using a weight device to strengthen many muscles from the bottom of your body, including quadrilateral muscles, mechanisms, white muscles and bone dent muscles. Adjust the device chair so that the legs are folded in a comfortable position about 90 degrees while placing your feet on the payment plate. And avoid your knees so much; It causes great pressure on them. And if you put feet on the payment plate, separate it with the extent of the width of the shoulder and hold the handle with your hands. Slowly grease your knees. Beware of bending your back during exercise, and make sure your knees do not swing or bend inside. Also avoid hard to straighten your knees. You will experience a tension in the muscles of the bones and the two mechanisms. Then he slowly returned to the starting position. Then repeat the exercise. Bending muscles Bend the bending muscles are an exercise that you can perform with a gravitational system to strengthen the gravitational muscles in the back of the thighs. Lying and your face on a seat. Adjust the place of extinction so that it is directly above the ankles. Slowly, the knees and pull the feet to the two. Pull the feet to the two meters as far as possible, as long as the pelvis or spine does not move. You will experience a tension in the back of the thighs. It slowly returned to the starting position. Then repeat the exercise. If you perform a bending muscle exercise in the lying position, only the hand handle is used for support. Let the leg muscles make the most effort during exercise. Do not use your arms when your clouds are, and do not hatch your neck or lower back. Printing exercise contains weight -up exercises that use body weight for resistance. For example, the Tuer muscle pressure exercise strengthens the front of the chest, as well as the shoulder muscles and triple muscles in the back of the two humerus. Learn on Your hands and feet so that your eyes face the earth. Put your hands slightly more than two shoulder widths, and your feet are comfortable. Take your elbow slowly and lower your chest until your chin reaches the ground. You will experience a tension in the muscles of your back, stomach and the two supporters. It slowly returned to the starting position. Then repeat the exercise. Try an average pressure exercise if it is difficult to perform the printing exercise. In this exercise, the pressure exercise does your knees on the floor. If you perform the pressure exercise, you should bend, kick off or pooled. Keep the flow of your movements and discipline. The bone -duck exercise by lifting the body is the bone -duck practicing by lifting the body of the body’s resistance exercises, which is helpful in building the leg muscles in the back of the legs. Stop with a little spacing and tighten the abdominal muscles while holding your back straight. Slowly lift your body by standing on the toes as shown here. Stop a little and then return to the starting position. Then repeat the exercise. Carry two iron weight to make the challenge greater. Dyspline exercise of the staple exercise of body resistance exercises, which strengthens various muscles, including the quadrilateral muscle at the front of the thigh and the enchanted muscles at the back of the thigh. Stand up with your feet to a little more than the width of your shoulders and direct your toes forward, and slowly bend through the hip, knees and ankles. Keep your back in a neutral position, and do not have your knees tendward or out. And stop descending as the knee angle turns 90 degrees. Then you will experience a tension in the legs and mechanisms. Then return to the starting position and then repeat the exercise. If you cannot bend your knees with 90 degrees, be satisfied with the maximum level you can reach. To make the challenge greater, carry two iron weights (dampen) with the hand of both hands and that your hands will be to your body while exercising. By web medicine