Exercise isn’t just about losing weight. Some even aim to improve their strength through training. As a beginner, you might find the weight section of the gym quite intimidating. Don’t worry, because no one will expect you to choose the hardest ones on your first attempt. At first, you will be encouraged to keep things simple. Here is a guide for all beginners who want to try their hand at bodybuilding.
HealthShots connected with fitness trainer Sohrab Khushrushahi, who shared everything every beginner should know about strength training.
What is bodybuilding?
Bodybuilding is the performance of physical exercises intended to improve your strength and, in some way, your endurance. It is primarily anaerobic training and is associated with lifting weights, says Khushrushahi. It incorporates a variety of training techniques such as
• Bodyweight exercises
• Isometrics
• Plyometrics
It can increase the strength of muscles, tendons and ligaments as well as metabolism. Among the benefits of strength training, the improvement of joint and heart function and the reduction of the risk of injury in the elderly and athletes are also included.
Training exercises for beginners
These exercises are great for beginners as they help build strength. These are also fundamental movements on the basis of which many other exercises are created. Nailing those moves and building a solid foundation of strength and proper form will result in better skill and strength gains down the road, the expert says.
1. Squats
It’s one of the purest tests of strength and it uses almost every muscle in your legs. The bodyweight squat, which is a good way to master your form, is a great way to start. Once your form is solid, you can add weights (tips for learning squats).
How to do?
• Your stance should be shoulder width apart. Make sure your feet are firmly planted on the ground so that when you generate force on the ground, you use your whole foot.
• Once you have established your position, squeeze your buttocks, screw your feet into the floor.
• Shoulders and upper back should be tight with wrists straight and elbows under or slightly behind the bar.
• Do not start by bending the knees first. This tends to load your quads and can lead to a bit of knee pain for many people. Instead, push your butt back and down, while keeping your back flat, your knees apart, and your shins vertical.
• Try to squat below parallel, ie take your buttocks just below your knees.
• When you stand up, squeeze your buttocks and return to your starting position.
2. Push-ups
Being able to move your own body weight is a great sign of strength. If a regular push-up from the floor is too difficult, you can modify it by raising your hands on a step or table (how to do a push-up). The higher your hands are, the easier the movement will be, explains the expert, founder of SOHFIT.
How to do?
• To get into position, kneel down and keep your hands shoulder-width apart with fingers pointing forward, then extend your legs back, place your feet together and squeeze your glutes together.
• Position your shoulders over your hands and screw your hands into the ground to create an external rotational force.
• Keeping your weight centered in the center of your hands and your forearms vertical, begin to lower into a low position.
• Lower yourself into a low position and keep your buttocks tight, stomach tight and forearms as vertical as possible. As you come out of the bottom position, try not to change your shoulder or spine position.
3. Reverse lunges
Single-legged or “one-sided” exercises are essential to help you get stronger because they can correct strength imbalances. It also helps you get stronger in your bilateral movements.
How to do?
• Stand with your feet about shoulder-width apart and engage your core.
• Step back with your right foot, landing on the ball of your right foot and keeping your right heel above the floor.
• Bend both knees 90 degrees as you sink into a lunge. Make sure to engage your core and tuck your hips.
• Push through the heel of your left foot to return to your starting position.
What beginners should keep in mind when doing bodybuilding
Doing muscle building exercises the wrong way is not good for you. Here are a few things to keep in mind:
• Always warm up properly.
• Use proper form to avoid injury and maximize gains.
• Never hold your breath during training
• Don’t be in such a rush to see results that you risk injuring yourself by exercising too much or choosing too much weight
• If you have been sick, give yourself a day or two off after you recover. If you weren’t well for a while, you may need to look for lighter weights or less resistance once you get back to exercising.
• Strength exercises should not cause pain while you are doing them. If an exercise or movement causes a lot of pain, don’t do it.
