![]() Practicing with a PVC pipe or a light barbell will simulate the real thing for your muscles and teach you the correct way to grip and move around the bar. Trying using a PVC pipe or a training barbell to begin and practice in the mirror until the movement feels like second nature and a seasoned eye confirms that the movements look correct. But after a few weeks of repeating movements consistently, the muscle memory will develop. At first, it will feel foreign and strange. Practicing weightlifting movements is very similar. Before you knew it, that practice turned that tool into an integral part of your beauty regimen. When you first bought it, there was a period of time in which you probably weren’t using it as seamlessly as you did after you conducted a little bit of research and practiced with it each morning. The more you pick up a weight, the more familiar with the movement your muscles will become. If you have never tried any basic strength training movements, odds are your first attempt at even the most basic movement will not be perfect - and that’s OK! In fact, it’s wonderful because your muscle memory will only build relative to the frequency of your training. Weight training can prevent or even reverse this process and, in turn, provides the following benefits: improved performance of physical activities, prevention and management of chronic diseases, improved joint health, prevention and treatment of low-back pain, injury prevention, relief of aches and pains from stress or after prolonged sitting, improved posture, and improved quality of sleep.” Between the ages of 30 and 70, muscle mass and strength decrease by an average of 30%, mostly due to inactivity. Shelley Armstrong, Ph.D., MAT, MCHES, laid it all out for us: “Lifting weights two to three times per week is extremely beneficial for women to reduce their risk of osteoporosis by promoting bone health. The benefits of strength training are so much more than this myth. If you don’t want to take my word for it, we polled a handful of experts and the common thread between all of their replies was this: most women don’t have anywhere near enough testosterone to bulk up the way men do. ![]() It requires a massive amount of time, effort, and intention to bulk up. ![]() But here’s the thing: that’s simply not true. It’s a very common belief that you’ll start bulking up the minute you so much as look at a set of dumbbells. One of the great things about strength training is its choose-your-own-adventure methodology. If you would like to get started with weightlifting or have already started working on some movements, keep these tips in mind throughout every stage of your journey: Strength training is one of the most rewarding skills one can master with just a few simple and extremely functional movements. That’s right, I’m talking about dominating that section of the gym where all the dudes stand in front of mirrors acting like they know what they’re doing, busting out biceps curls. I mean building up to use a barbell, free weights, and kettlebells. Full disclosure: I don’t mean bodyweight strength training.
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