How to start strength training exercise

Before starting a heavy exercise like strength training, it is important to know some rules of weight lifting so that there are no side effects of this exercise.  If you too are very conscious about your fitness and are going to start heavy exercise, then you can plan it in this way.

Do homework before exercise

Prior to strength training exercises, complete preparation is necessary, at least in the initial phase, one to three days a week, do muscle exercises.  

Warm up for you five to ten minutes of light cardio exercise and start lifting a little heavier weight instead of straight heavy weight.  

For the exercises of different muscles, first start with one or two exercises and repeat them eight to sixteen times. When you are able to do these exercises, start repeating 15 to 16 times.  

When increasing weight, reduce repetitions. Instead of continuously exercising in the initial phase, give the body at least a day's rest. Slowly start repeating the exercise one more time or gain a little more weight each week. After this process for about six weeks, you will be able to start a strength training exercise comfortably.

How to choose strength training  exercise 

If you do not know much about strength training exercise, then it is better to hire a trainer. Some of the required strength training exercises for different parts of the body are like this. Only choose one or two exercises in the initial round.

For Chest - Bench Press, Chest Press Machine, Push Ups, Peck Deck Machine.

For Back - Seated Row Machine, Back Extension, Pulldown.

For shoulders- overhead press, lateral rage, lat pullouts.

For biceps - Biceps curl, Hammerl, Concentration curl.

For triceps - triceps extensions, dips, kickbacks.

For the lower part - squat, lounge, leg press machine, deadlifts, kaf raz.

For stomach - crunch, reverse crunch, oblique twist, pelvic tilt.