Weight Training for Beginners: The Ultimate Illustrated Guide with Tons of Effective Exercises for Strength Training at Home for Men and Women!
Do you want to lose weight and improve your cardio health so you can have more energy and accomplish your goals easier?
Are you looking for the best way to build strength, endurance and a toned body, even at your own home?
THEN THIS ILLUSTRATED GUIDE ON WEIGHT TRAINING MIGHT BE JUST WHAT YOU’RE LOOKING FOR!
Do you always have exercising on your to-do list, but never seem to make time for it? Do you lack motivation and organization to start? If you’ve never had any experience with exercise, it might seem complicated to decide on the best program for you. But the truth is, even 15 minutes of the most basic exercises a day are still better than nothing. You don’t have to start with one hour of heavy training. Start small and build up!
If you’re looking for a guide to design your own exercise plan at home, this book is a perfect choice. It will help you choose the best exercises for your level, and it even has some amazing schedule examples that you can use if you’re short on time. No more excuses!
Here’s what this book can teach you:
Five psychological phases of fitness and how each one impacts your training schedule
What muscle groups are there and what specific exercises you can do to tone each one
How to choose bodybuilding exercises that are right for you and your level of fitness
Over 80 strength building exercises clearly explained and illustrated
AND SO MUCH MORE!
Even if you’re a total beginner, you will find this book easy to read and easy to follow!
Author(s): McDillon, John
Year: 2020
Language: English
Pages: 74
Tags: Weight Training for Beginners A Complete Illustrated Guide
INTRODUCTION
DO YOU HAVE TIME TO EXERCISE?
HERE IS THE SCHEDULE I USUALLY DO FOR BUSY DAYS WHEN A LONG DAY COMES:
FIVE PHASES OF FITNESS (PSYCHOLOGICAL)
AN ESSENTIAL GUIDE TO STRENGTH TRAINING
COMMON MOVEMENT
MUSCLE GROUP
A PERSON RESPONSIBLE, HIRED, RM
SPEED OF EXERCISE EXECUTION
CALCULATION OF 1RM
BUILD STRENGTH
BUILD MUSCLE SIZE
BUILD MUSCLE ENDURANCE
BUILD MUSCLE STRENGTH
TRAINING FREQUENCY AND OVERTRAINING
EXERCISE TYPE
WHICH EXERCISE SHOULD I DO?
HERE ARE SOME OF THE MOST GENERAL APPLICATIONS AND TECHNIQUES FOR STRENGTH TRAINING AND BODYBUILDING PROGRAMMING.
COMPLETE THE FOUR-WEEK TRAINING
WEEK 1: THE ONE
WEEK 2: SHARED DECISION
WEEK 3: THREE APPROACHING
WEEK 4: INCREASE THE VOLUME
STRETCH PROGRAM
STRETCH AND WARM-UP
STRETCH DESCRIPTION
DESCRIPTION
LOWER BODY EXERCISES
SQUATS:
1/2 SQUATS:
WALK SQUATS:
TRAINING DESCRIPTION:
STATIONARY LUNGE:
SECTION:
REGULAR CRUNCH:
REVERSE CRUNCH:
DOUBLE CRUNCH- (LIE LEGS):
BICYCLE CRUNCH (LOVE GRIPS):
LATERAL RAISE:
FRONT RAISE (THUMBS UP):
CROSSOVER:
DUMBBELL EXERCISES VARIANTS:
HAMMER CURL:
SEATED CURLS:
TRICEPS EXTENSION:
WEIGHT LOSS HELP:
THINGS TO LEARN AND CARE
EXERCISE AND HEALTH ARE TOP PRIORITIES
AEROBICS
STRENGTH TRAINING
HEALTHY EATING
DEHYDRATION
TO AVOID MISTAKES
THIS WAY YOU AVOID (ALSO) DAMAGE
ADVANTAGES OF WEIGHT LIFTING
ESSENTIAL WEIGHTLIFTING MOVEMENTS FOR BEGINNERS:
ESSENTIAL WEIGHTLIFTING MOVES FOR BEGINNERS:
GOBLET SQUATS
SHOULDER PRESS
BASIC DEADLIFT DEAD LEG
CURVED ROW
CHEST PRESS
GLUTE BRIDGE
PUSH-UPS
CHEST PRESS
SQUATS
DEADLIFT
PULLING UP
LINE
CURL
DIP
SHOULDER PRESS
PLANK
