Weight training is a great way to get your body back into fighting shape after the likely drop in exercise due to the holidays. With a new year comes the want for more diversity in your exercises and anyone who doesn’t do much weight training can find a lot of benefits from this.
The problem with hitting the weight room in the gym is that it can often be intimidating for novices. Even if you aren’t too fussed about becoming a serious lifter, weight training provides ample benefits to any workout regime, so it’s good to know some basics.
Here are 2 simple weight lifting exercises that will get you back into fighting shape this new year:
Barbell Lunge
Keep your feet close together as this can actually help to maintain a good position and keep you stable, sometimes when doing lunged with weights, there is a tendency to keep your feet wide.
Use a squat rack to position the barbell onto your shoulders, and start off with a light enough weight by adding the required plates on. Always rest the barbell on your shoulders and not your neck! Step below it and it should be easy enough to lift off the track.
Lower the hips towards the ground as you lunge (it’s the exact same as a standard lunge without the weight).
To build some muscle in your legs, and make them look notable more toned and shaped, attempt between 2-3 sets with each one containing around 12 repetitions if possible. Your legs should struggle with the weight over the last few reps, which is an indicator that the workout is doing its job!
Dumbbell Row
You will need a set of dumbbells for each hand, which should be held using an overhand grip. Try to loosen the shoulders rather than keeping them contracted, imagine creating as big a gap as possible between your ears as shoulders.
Bend both the knees and hips before slightly lowering the torso forwards, so that it is sitting roughly at a 45 degree angle, almost parallel to the floor. Keep your arms extended straight so they are as close to the ground as possible.
With your elbows slightly bent, raise the dumbbells, so they reach up to the sides of your torso and hold for a moment. Then slowly lower the dumbbells and straighten the arms to complete one repetition.
2-3 sets should be attempted, each consisting of 12 reps if possible.
