When choosing your weight lifting routine, it's important to know what goal you're trying to achieve. Some people are merely looking to feel stronger, while others are hoping to tone their bodies or build muscle mass. A lot of women tend to avoid lifting weights out of fear of ìbulking upî, but this does not happen from merely lifting weights. If bulking up was that easy, then most guys would be walking around with bulging biceps and a Super Man chest.
Those who keep their bodies toned generally have a better overall appearance. Here are a few weight lifting workouts to get you started on your upper body.
First there are chest presses. To do this lie with your back flat on a bench or the floor with your legs bent (feet on the floor). Bending at the elbow, hold dumbbells directly above your chest and extend your arms towards the ceiling. Then lower the dumbbells back to your chest in a slow controlled movement.
Second are bicep curls. You can do these sitting down or standing up. Hold dumbbell with your palm facing upwards. Allow your arm to drop to your side, but avoid locking your elbows. In a slow controlled movement, bend at the elbow (keeping your elbow within a couple inches from your hip bone) and bring the lower part of your arm towards your shoulder. Lower the dumbbell back down to your side and repeat. Do not swing your arm.
Third are shrugs. You should have a dumbbell in both hands. Drop your arms to your side with your palms facing your outer thigh. As always, your elbows should not be locked. Now shrug your shoulders by bringing your shoulders as high up to your ears as possible. Hold your shoulders up for five seconds, relax, and repeat.
For these weight lifting routines, you will perform four sets of twelve every other day and increase the weight so you're lifting slightly outside of your comfort range. These are only a few workouts, so experimenting to find what works best for you will get you the best results.