Weight loss: 4 beginner-friendly weight-lifting moves

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A weight-lifting routine can be intimidating at first. It's understandable if you're not sure which weight to use for which activity. One of the biggest reasons why most people, particularly women, avoid the gym is because they are assaulted with a flood of inquiries about weight lifting. However, avoiding this important form of exercise because of self-doubt and gym dread is not a good idea.

Strength training tones the body and strengthens the bones. Beginners should do squats, push-ups, pull-ups, and hip hinges, to name a few exercises. Depending on the muscle area, you can start with 2 to 5 kg and gradually increase the weight.

Goblet squat

Quadriceps, glutes, hamstrings, calves, core forearms, and shoulders are all goals for this muscle. It's also known as Kettlebell Squat because it's done using a kettlebell.

How to go about it:

Step 1: Stand with your feet slightly wider than hip-distance apart on the ground.

Step 2: With both hands, hold a kettlebell by the horns close to your chest. This is where you'll begin.

Step 3: Squat by bending your knees and lowering your buttocks. Maintain a straight back and raise your chest and head. As you descend, take a deep breath.

Step 4: Take a brief pause for 2-3 seconds before returning to the previous step.

Shoulder press

This exercise can be done with a dumbbell and targets the muscles of the shoulders, upper back, and arms.

How to go about it:

Step 1: Sit on a bench or stand erect with your feet hip-width apart. Simply ensure that your back is straight.

Step 2: With a pair of dumbbells in each hand, elevate your arms to shoulder height with your elbows bent and the weights perpendicular to your arms. This is where you'll begin.

Step 3: Raise the dumbbells to your shoulders and pause while your arms are fully extended. After then, gradually return the weight to its original position.

Stiff-leg deadlifts

The muscles hamstrings, quadriceps, gluteals, lower back, and trapezius are targeted in this workout.

How to go about it:

Step 1: Stand with your feet hip-width apart and your knees slightly bent, standing straight on the ground. In each hand, hold a dumbbell.

Step 2: To lower your body, hinge at your hips and bend your knees. As though you're pushing your buttocks back.

Step 3: As you fall, keep the dumbbells close to your legs. Take a few moments to pause.

Step 4: To stand up straight without arching your back, bring your shoulder blades back. As you stand, keep the weights near to your shins.

Bent-over rows

This exercise, which may be done with a dumbbell, targets the upper back muscle.

How to go about it:

Step 1: Place a dumbbell in one hand and stand straight on the ground.

Step 2: Take a step forward with your opposite leg to create a staggered stance.

Step 3: Hinge forward at the hips, angling your torso toward the ground. Your spine should be in a straight position.

Step 4: Raise the weight to chest level while keeping your elbow near your body's side.

Step 5: Return to the beginning position by lowering your hand. Your hands should be entirely stretched out.

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