HOW TO USE WEIGHTS FOR EXERCISE
8, Krishna Nagar,
Weights are used to build muscles of limbs and the chest.
Weights used at home or gym are divided into Free Weights and Machine Weights.
Free weights are bars with weights at each end.
The bars can be long -bar bells or short -dumbbells.
Dumb bells can be lifted with one on each arm to keep the muscle enlargement equal or both hands can be exercised with one dumb bell at the same time.
Weight training should be graded by gradually increasing the weights and the ‘sets’ of exercises (repeats) over a period of weeks. Exercise depends on what muscles are required to be grown.
Usually one undergoes a routine, phased out set of weights in a planned manner involving the core muscles, upper and lower limb muscles.
While using the free weights, it is a good practice to leave them back in a graded fashion on the rack after use. Dropping heavy free weights can cause damage on toes either directly or by rolling.
While using weights with bar bells and the side weight plates, it is useful to have trainer or another user around so that accidental crushing of chest etc can be avoided. Another person helping to relieve the weight plates with bar bell from you at the end of the exercise also improves confidence while upgrading the weights.
Machine weights are fixed to the structures and hence are easier to use. They have more of protective mechanisms to avoid accidental trauma. They cost more than the free weights and require regular maintenance.
As to which system of weight training is better- free weights or machine weights, there is no clear difference. Free weights are cheaper and inexpensive and promote whole body stabilization due to real life situation. Machine weights can be used to adjust to body dimensions and one must ensure the full range of movement of joints.
At the end of the day, free or machine weight use depends on the user, which he or she is comfortable with. The proper technique is more important than the method of weight used to improve resistance.
Stretching the particular group of muscles before and after use of weight lifting goes a long way in avoiding muscle strain and trauma.