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).
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