5 Ways to Lift Weights and Amp Up Your Workout
If you’re looking to add some extra oomph to your workout, it might be time to start adding some weights into the mix. This has been shown to not only enhance fat loss, but muscle growth as well! Here are 5 ways to lift weights and amp up your workout
1) Walk
Amp up your workout with these five ways to lift weights:
First, try circuit training. Circuit training can offer the benefits of
weightlifting, high-intensity interval training, and a little cardio all at
once. Plus, the short duration of each set (like 10 minutes) means you're
getting tons of quality time with heavy weights while also getting your blood
pumping. Second, mix in upper body exercises too. When we focus just on lower
body exercises like squats or lunges, we neglect our hardworking upper-body
muscles. Upper-body exercises are necessary because they help build muscle mass
in all the right places—from sculpting shoulders and back muscles to building a
strong core. Third, increase your weight load gradually over time.
2) Do Squats
Squats are a great way for you to amp up your workout in
just one move. In a squat, the individual stands with their feet shoulder-width
apart with their toes pointing forward or angled out slightly. Next, the person
bends their knees at about ninety degrees and squats down as if they were
sitting in a chair. The knees should never go past the toes during this
exercise. When the exerciser reaches full depth, they push back up by
straightening their legs until they are once again standing tall.
3) Do Burpees
Start with a push-up position. Do a push-up. From the top of
the push-up, jump feet in towards hands and stand up. Jump up as high as you
can and clap or touch your hands at the top of your jump. Jump down into a
squat position. From there, power up from the ground back into the standing
position you started in.
4) Try Reverse Curls
Lift weights are an essential component of any good workout
routine, but there are a lot of different ways to get in a good lifting
session. You can use dumbbells, barbells, or your own body weight! Here are
some exercises for different muscle groups:
Reverse Curls - A reverse curl is perfect for building up
the biceps. Hold one heavy weight in each hand, keeping them at your side. Put
one arm in front of you and the other behind you so that your arms cross over
each other. Push the arms away from your body without leaning forward or
bending down. Make sure not to swing the weights around as you lift them up and
slowly bring them back down into their original position on the floor. Do 10
reps with each arm.
5) Get Outside and Play
Pounding the pavement might be an easy way to hit your
goals, but it's not always the most enjoyable. All those days sitting in a
cubicle, hunching over the computer, is going to zap all that extra energy you
need for weightlifting. But never fear! You can use this time for something
else just as productive: getting outside and playing! Believe it or not,
studies show that people are happier when they're outdoors than indoors so why
not take advantage of this opportunity?
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