Exercising with
dumbbells and barbells, which are also called free weights, is
considered to be the best training method for stimulating muscle gain. However, research
indicated that combining free-weight training with machine training is also beneficial.
The key is to learn to interpret the results you obtain with each piece of equipment and
to determine the appropriate combination of free-weight and machine exercise. Always
follow the golden rules of weight training.
-
| 1.
Before beginning a workout, spend a few minutes stretching to limber up your muscles and
ligaments. |
| 2.
Doing some 5-10 minutes of aerobic exercise is a good way to increase your heart rate and
warm up your body at the same time. |
| 3.
You should also perform one set of warm-up reps for each individual weight-training
exercise, using light weights and slow movements. About 16 to 20 reps are adequate. This
can be use as to increase heart rate too. |
| 4.
In addition to your weight training, you should perform twenty minutes of aerobic exercise
after your workout, three to five times per week to decrease body fat. |
| 5.
Always focus on your style, concentrating on achieving good form, and always train with a
spotter when doing heavy weights. |
| 6.
If you have muscle soreness that persists for a prolonged period, stop training and seek
medical attention. |
| 7.
Set realistic goals and pace yourself. Do not overexert yourself, and do not try to lift
heavy weights without control. |
|
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