Welcome to the final word weightlifting information by The Wholesome Mummy! Whether or not you’re a complete newbie moving into the world of power coaching or an skilled lifter aiming to refine your methods, this complete information is designed that can assist you carry out completely different lifts with precision and confidence. From mastering the fundamentals to exploring superior lifting methods, our step-by-step directions and knowledgeable suggestions will empower you to realize your health objectives and construct a stronger, more healthy physique. Let’s dive in and begin lifting!
Our EMPOWER program will assist you to discover ways to raise weights accurately and to really feel assured and powerful whereas doing so!
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Overhead Press
Gear required: Dumbbells or Barbell
Directions: Brace via your core, urgent weights up out of your chest to above your head leaving a mushy bend in your elbows on the high of the press.
This train targets: chest, shoulders and arms.
Bent Over Flys
Gear required: Dumbbells
Please notice it is a motion that doesn’t require a lot weight to be efficient, so we suggest selecting a light-weight weight.
Directions: Hinge via the hips, bracing via the core, backbone lengthy and impartial. Permit your arms to hold along with your palms dealing with one another. From right here, elevate the weights by your aspect, squeezing via your higher again and shoulder blades. Guarantee you’re lifting the weights no greater than your shoulder line on the high of the motion. Go away a slight bend in your elbows when lifting from this place.
This train targets: higher again and shoulders.
Bicep Curl
Gear required: Dumbbells or Barbell
Directions: Soften your knees, pull your stomach button in in the direction of your backbone and roll your shoulders up, again and down. With an underhand grip, palms dealing with away out of your physique, pull the burden out of your thighs, up in the direction of your shoulder line, conserving a mushy bend although your elbow whereas transferring the burden again in the direction of your thighs. Keep robust and secure via the physique making certain you’re simply utilizing your arms and isolating the biceps via this motion.
This train targets: biceps.
Bent Over Row
Gear required: Dumbbells or Barbell
Directions: Hinge via the hips, bracing your core, backbone lengthy and impartial.
From right here pull the burden in the direction of your stomach button, conserving your elbows near the edges of your physique to focus on via the higher again.
When holding a barbell, hold your arms a thumb distance out of your sides.
This train targets: Higher again and shoulders.
Laying press
Gear required: Dumbbells or Barbell
Directions: Laying on the ground, ft near your butt, stomach braced, pulling your backbone in the direction of the ground. Decrease the burden to your mid to decrease chest, then press to your beginning place, leaving a slight bend via your elbows on the high of the motion.
This train targets: Chest, shoulders and arms.
Squat
Gear required: Kettlebell, Dumbbell or Barbell
Directions: If utilizing a kettlebell or dumbbell, maintain it at your chest (goblet squat) if utilizing a barbell place it in your higher again.
Set your ft hip distance aside, physique weight urgent via your heels. Brace your core, sit your hips again and down, aiming to get your butt to simply above your knee line, as in the event you had been sitting on an imaginary chair.
This train targets: Core, glutes and quads
Entrance squat
Gear required: Dumbbells or Barbell
Directions: If utilizing a barbell, maintain in entrance rack place with elbows excessive. If you happen to wouldn’t have a barbell you’ll be able to maintain your dumbbells to your shoulders in rack place.
Set your ft hip distance aside, physique weight urgent via your heels. Brace your core, sit your hips again and down, aiming to get your butt to simply above your knee line as in the event you had been sitting on an imaginary chair whereas holding the burden on the entrance of your chest.
This train targets: Core, quads, glutes and hamstrings.
Squat Press
Gear required: Dumbbells
Directions: Similar to a entrance squat, maintain your dumbbells to your shoulders in rack place.
Set your ft hip distance aside, physique weight urgent via your heels.
Brace your core, sit your hips again and down, aiming to get your butt to simply above your knee line as in the event you had been sitting on an imaginary chair. Holding the burden on the entrance of your chest, as soon as you come back to standing place press the dumbbells straight up into the air, conserving your elbows mushy, return weights to your shoulders to start out the subsequent rep.
This train targets: Core, quads, glutes, hamstrings, shoulders and arms.
Lunge
Gear required: Dumbbells or kettlebell
Directions: If utilizing a kettlebell maintain the burden to your chest, if utilizing dumbbells hold them by your aspect.
Brace your core, taking an extended step again, so your again heel is lifted, physique weight within the entrance heel, dropping again knee straight down in the direction of the ground.
This train targets: Quads, hamstrings and glutes
Sumo Squats
Gear required: Dumbbell, kettlebell or barbell
Directions: If utilizing a barbell, place the bar in your higher again, in the event you wouldn’t have a barbell you’ll be able to maintain your dumbbell or kettlebell in entrance of your chest such as you would for a goblet squat.
Set your ft exterior of shoulder distance with toes turned barely out, urgent via your heels. Brace your core, conserving your chest tall and proud, sit your hips again and down, aiming to get your butt to simply above your knee line as in the event you had been sitting on an imaginary chair.
This train targets: Interior thighs, quads and glutes.
Deadlift
Gear required: Barbell
Directions: Stand near the bar making certain your toes are seen on the alternative aspect of the bar, bend down along with your arms holding the barbell, hold your arms a thumb distance out of your aspect, chest proud, making certain hips are decrease than shoulders, pull your shoulders right down to activate your lats, brace your core, and squeeze your glutes as you arise pushing via your ft to drag the burden straight up along with your arms staying straight by your physique then place the burden again to the bottom making certain you retain your backbone impartial.
This train targets: Glutes, hamstrings, core, again, and traps.
RDL (Romanian Deadlift)
Gear required: Barbell or dumbbells
Cues: Stand upright with good posture, maintain a dumbbell in every hand, hinge at your hips reducing the weights down towards your shins, squeeze via the glutes as you come back to standing place.
If utilizing a barbell carry out the identical motion, monitoring the bar down in the direction of your shins and returning to standing place.
RDL – decrease again, glutes, hamstrings, and calves
Hip Thrust
Gear required: Dumbbell, kettlebell or barbell
Directions: Lay in your again on the ground, interact your core, set heels near your butt, inserting the burden over your hips. Squeeze via the glutes, urgent your hips in the direction of the ceiling conserving strain via your heels. Slowly decrease your hips again to the beginning place, sustaining management all through the motion.
This train targets: Glutes, hamstrings, and quads.
Tricep Extension
Gear required: Dumbbell or kettlebell
Directions: Rigorously maintain the burden above your head, hold biceps by your ears, hinge from the elbow reducing the burden to the bottom of your neck, squeeze via the again of your arms to raise the burden & return to the beginning place.
This train targets: Triceps
Renegade Row
Gear required: Dumbbells
Directions: Place dumbbells on the bottom about shoulder-width aside and get right into a excessive plank place along with your arms gripping the dumbbells, wrists aligned straight beneath your shoulders, set your ft barely additional out to assist hold your steadiness. Brace your core and squeeze your glutes, row one dumbbell at a time driving your hand to your ribs, conserving your elbow near your physique, all whereas conserving a impartial backbone. If you end up twisting on the hips when rowing strive utilizing a decrease weight.
This train targets: Chest, shoulders, abs and core.
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