Each and every new beginning in life tends to be difficult. Walking into the gym for the first time or starting a completely new training regimen seems hard and can be a bit discouraging, especially if you are new to weightlifting.
You see a bunch of buff dudes hauling around more weight than you've ever dreamed of and at that moment you start feeling a bit anxious. Then you realise that you have no idea how exactly to do exercises with weights. So let's introduce you to some basics when it comes to weightlifting.
The Fundamental Called 'Barbell'
The barbell is an obligatory stop on your weightlifting journey. For a start, you can do simple movements without any weight just to get the hang of it. Please, don't bother with what others might think when they see that there is no weight on the bar. You need to perfect the motions you'll be repeating over and over again. And later, as you progress, you'll start putting weight on. You could try the barbell lunge. Place the bar across your back, step forward with your right foot and sink into a lunge with both of your legs bent with your back knee as close to the floor as possible. Then go back up and repeat the same sequence on the other side.
Simple, But Significant Bench Press
The bench press is probably one of the most popular exercises that include a barbell. You've seen it in the movies and you've seen it in the video games. It's quite simple and effective. You'll need to lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Then you have to lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Remember, breathing properly is important! After that you need to push the bar back to the starting position explosively as you breathe out. And that's what you call one rep.
Barbell Push Press
This is yet another great exercise with barbells. Pick up the barbell and hold it at shoulder height with palms facing forward. Set your feet shoulder width apart and bend your knees a bit to instigate the move. Then you need to push up with your legs to explosively press the barbell straight above your head. After you've done that, return under control to the starting position. If you want to spice this exercise up a bit, squeeze the bar as hard as you can - as if you want to break it in two. The tension you create that way will activate your muscles and your joints will be spared the excessive pressure that comes from the weight. Also, don't forget to buy quality lifting straps! We don't want you to injure your wrists. Grip is important when it comes to weight lifting, so you have to invest in quality equipment.
Dumbbells For Precision
Barbells activate lots of major muscle groups, but if you want to target individual muscles, you have to start exercising with dumbbells. It's kind of mandatory, to be honest. Dumbbells are quite versatile to boot, so you won't take up much space when using them. Firstly, we'd like to introduce you to single-arm dumbbell row. Pick up the dumbbell and hold it in one hand in front of your body with an overhand grip. Raise your elbow up and to the side using your shoulder muscles to raise the weight up towards your chin. After that, lower it under control back to the starting position. Next up, we have the bicep curl. It's quite simple.
Hold two dumbbells by your thigh, palms facing outwards. Use your biceps to lift the weights until they reach shoulder height. After that, lower them back down and repeat. We'd also like to mention the dumbbell kickbacks. These will also do wonders for your arms. Hold a dumbbell with your right hand and place your left knee and left hand on a bench. Start with your arm bent, bringing the weight next to your chest, so that your upper arm faces the floor and then straighten your arm behind you using your forearm. Return back to the starting position and repeat.
Now that you've been introduced to basic lifting exercises, we'd like to mention a few ground rules. Firstly, you need to stay hydrated. Bring a bottle of water with you and make sure that you're well hydrated before the workout. Towels are obligatory. First of all, it is impolite to leave your sweat on the bench press, for example. And when you finish with your post-workout shower, you can't jump in your clothes soaking wet. So, bringing two towels should do the trick. Proper gym clothes should go without saying. A t-shirt, shorts and a pair of sneakers are enough to get you started. However, if you plan to hit the weights, you need to invest in some additional equipment. You know how they say, better safe than sorry.
Now that you've finished reading our guide, we can only wish you luck. Follow our tips and you'll be fine.
Features Writer; Peter Minkoff
Peter is a a men's grooming & fashion writer at The Beard Mag & High Street Gent magazines from UK. Beside writing he worked as a menswear fashion stylist for many fashion events around UK & Europe! His future plans are in creating a personal blog for men's grooming!
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