Free Weights Chicago IL – EVULV Fitness
The floor at most commercial gyms is full of a wide selection of equipment. But which pieces of equipment are the rights ones to start with? Fitness machines certainly offer benefits and they’re good for newbies because they help with form and enable heavier lifting. However, free weights also provide significant advantages.
Free weights typically include any kind weight you’re able to pick up and carry around. For instance, kettlebells, dumbbells and barbells. Unlike fitness machines such as treadmills where the user’s movement is fixed, Free Weights Chicago IL enable a wide range of movement. This requires the user to work against the forces of gravity and engage muscle tissue.
Maximize your Strength Training with Free Weights Chicago IL
Before you begin a new fitness regimen, take some time to consider how you maximize your effort and time. It all starts by setting a goal. Do you want to gain more strength, enhance size or increase stamina?
Determine what your exercise goals are and then developing your plan accordingly.
To build more strength and increase size, use lower reps and higher weights with rest in between each set. For gaining more endurance, opt for higher repetitions and lighter weights with less rest in between the sets.
Set a Workout Schedule and Commit to It – Free Weights Chicago IL
Whatever your fitness goal may be, plan to exercise four or five days each week. You can achieve an effective workout session in as little as 20 minutes, so don’t stress too much about session length. Focus instead upon the composition and quality of your exercise regimen.
Avoid exercising the same muscle tissue groups strenuously for more than two consecutive days because recovery is critical to making progress. Order is also important. Generally, you will want to do harder, total-body activities like squats before doing targeted movements such as bicep curls.
Your fitness goals will determine your weights. Choose heavier free weights that more challenging for you if gaining size and strength is your exercise goal. For building more endurance, choose free weights that are lighter. (Yet still a challenge at the conclusion of your set.)
Correct Form is Essential with Free Weights Chicago IL
If you do not perform free weight exercises with the proper form, you’ll risk missing out upon the benefits of the movements. Also, lack of the right form will increase the risk of injury.
Practice the movements with only your own body weight prior to using the Free Weights Chicago IL. After putting your fitness plan together and setting a realistic schedule, here are some routines to help you start:
If you are just beginning to exercise with Free Weights Chicago IL, focus upon getting up to three sets of ten to twelve repetitions of each of the following exercises. Use weights that are as light as necessary for you to perform the exercise. Rest for 60 seconds between each set.
As the exercises become easier for you to perform, select heavier free weights. After you increase the weight a few times and feel stronger, proceed to intermediate routines.
Gluteal Bridges
This exercise is key for strengthening the body’s posterior chain. Glute bridges work a lot of the muscles that squats do but without putting too much stress upon the lower back. The primary muscles that this exercise works includes your glutes, hamstrings and calves.
-Lie flat upon your back with knees bent. Keep your feet flat upon the ground. Hold a single dumbbell above your hips.
-While bracing your body’s core, push upwards with your heels. Push your hips up and squeeze your gluteal muscles. At the top of the motion, your body will form a line from the knees to your shoulders.
Pause at that point briefly before releasing back to the start position.
Lunges
This activity is a lower body, unilateral exercise, which means that it works one of your legs at a time. It’s a good movement to help gain more leg strength as well as improve balance. Also, lunges can help correct discrepancies if one side is stronger than the other.
The muscle groups that lunges target include the quadriceps, glutes, hamstrings and calves. Practice doing this exercise with your body weight only at first to ensure you remain stable. When you are ready to do so, use lighter weight dumbbells to begin:
-Hold a dumbbell in each of your hands with arms down by your side and your feet shoulder-width apart.
-Raise your right foot off the floor. Take a long step forward while bending your knee. Lower your body while doing so. Stop once your thigh becomes parallel to the floor. Be sure your chest remains out and your shoulders remain back during the movement.
-Push upwards off your right foot and the return to start position.
-Repeat, lunge with your left leg.
Overhead Shoulder Presses
This exercise can help to improve posture and balance while also strengthening your whole upper body.
The overhead shoulder press works the chest, deltoids, traps and triceps.
Begin with two lighter weight dumbbells. Like with other exercises using Free Weights Chicago IL, be sure to practice the movement first. If it feels like you are straining your lower back or torso, try gaining more balance by widening your stance or simply try using a lighter weight.
-Stand straight with feet at a shoulder-width distance. Hold a dumbbell in each of your hands.
-Raise the Free Weights Chicago IL up to shoulder-level, with palms facing outwards.
-With your core upright, lift the dumbbells. Extend your arms while doing this motion.
When you reach the top of the motion, pause briefly and release while bending at elbows. Let the dumbbells go back downwards to just above the shoulders.
Single Arm Dumbbell Rowing
This exercise is accessible for those new to a fitness regimen. The row works all of the important muscles that help with good posture like the laterals, rear delts, traps and rhomboids. To do this exercise, all you need is a single, light moderate weight dumbbell.
-Position your body next to a table, bench or other type of elevated, stable surface. Brace yourself while bending your torso a little.
-Splitting your stance, hold the dumbbell with your free hand.
-Row upwards while drawing your elbow back and up. “Squeeze” your shoulder blade.
-Pause briefly at the top of the motion. Release and repeat.
The Floor Press
This activity is similar to doing a chest press upon the ground. Floor presses are good way to teach the bench press to newbies because they can feel their back and shoulder engaging with the upper body lying flat on the floor. The main muscle groups the floor press works include the pectorals, triceps and the anterior deltoids.
-Lie with your feet and back flat upon the floor. Hold a dumbbell in each of your hands.
-Hold your upper arms at a forty-five-degree angle with the dumbbells raised up in the air.
-Raise the dumbbells by extending both arms.
-After pausing the top, return to the start position.
These exercises with Free Weights Chicago IL are an ideal way for people of most any age to begin building muscle and gaining strength. By remaining consistent and following an effective fitness routine, you’ll soon be able to progress to other exercises and use heavier Free Weights Chicago IL.