| Prior
to tweaking up a bodybuilding routine, one must not forget to
start off, slowly. The muscles should be warmed up before any
weight lifting is performed. An ideal method for warming up the
muscles is with a few minutes of moderate stretching and cardiovascular
to elevate the body’s temperature.
Working
out with weights is not recommended on a daily basis. It is
best to work out with weights three times a week or every other
day. The off-days allow the muscles to recoup from the deliberate
pressure.
Here
are a few exercises to include in your weight lifting regimen:
For
strengthening the rotator cuff of the shoulder, take a dumbbell
with two hands and lift the weight straight up with hands coming
to a point.
For
the triceps, hold a dumbbell behind your head, hold upper arms
in a stationary position, then extend the half of the lower
arms while lifting the weight over your head.
To
strengthen the upper arm muscles, (biceps) with your elbows
planted at your sides, slowly bend your arm as you lift the
weights to your chin. Switch arms and perform 5-10 times.
To
fortify the wrists, while seated, prop your elbow on your leg
while holding a teeny dumbbell with one hand dangling free over
your knee. Curl your wrist and repeat the exercise 10 times
with the palm face up. Then perform the exercise with the palm
faced down.
For
building up the quadriceps (muscles in the frontal region of
the legs.), strap on a five point ankle weights and lift the
right leg while seated. Make sure the leg is extended straight
out. (This movement can be performed without a weight). |
