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Five Basic Weight Lifting Moves for Beginners

Five Basic Weight Lifting Moves for Beginners

New to the gym and you don't know what to do? Then heed our advice - pick up some weights (light ones) and start lifting.

Lifting weights are one of the basic routines in a strength program and it comes with plenty of benefits. It increases your metabolism, tones your muscle, strengthen your bones, and it can absolutely do the magic of transforming your body.

And the best part of weight lifting? You only need dumbbells or kettlebells (your choice) to execute your routines. It’s simple and you don’t have to be a pro to execute it.

To get you started, here are some basic weight lifting moves that are perfect for beginners:


Arm Curls

Arm Curls

How to Execute:

  1. Stand straight, shoulders back, and hold a dumbbell in each hand at arm's length with palms facing forward.
  2. See to it that your elbows don't touch your hips.
  3. Keep your upper arms stationary and start curling up the weights. Raise it until the dumbbells until shoulder level and the biceps are contracted.
  4. Slowly, extend your arms all the way down and curl them up again. Repeat

 

Goblet

Goblet Squats

How to Execute:

  1. Stand straight with your feet about hip-width apart
  2. Hug the weight with both hands at your chest; elbows pointing down your body.
  3. Lower down your butt until your hamstrings are on your calves
  4. Go as low as you can, and then return your starting position. Repeat

 

Side Raises

Side Raises

  1. Pick two dumbbells for each hand. Stand with a straight torso.
  2. Maintain your position and slowly lift up the dumbbells to your side with a slight bend on the elbow and the hands.
  3. Lower the weights back and start again

*Note: Make sure that you don't swing the weights. Try to control your arm's movement.

 

Dumbbell Kickbacks

Dumbbell Kickbacks

How to execute:

  1. Hold a dumbbell with your right hand and place your left hand and knee on a bench for support
  2. Start the routine with your arms bent.
  3. Slowly bring the weights closer to your chest. Straighten your arm behind you using your forearm,
  4. Return to the starting position and repeat.

Reverse Lunges

Reverse Lunges

How to execute:

  1. Stand with your torso upright. Hold one dumbbell in each of your hand, place them at the side.
  2. While maintaining a stationary position, step backward with your right leg. Keep your balance and your torso upright.
  3. Return your right leg to starting position.
  4. Repeat the routine with your opposite leg and continue alternating.

See? It's fun and easy to do. Sooner or later, you'll do these routines using heavier weights, but for now, make sure to stick with the lighter ones first.