To start weightlifting, take guidance from an expert or coach. People who are obese keep their weight under control by weight lifting. By doing this daily, bones become strong.
Exercise is very important to keep the body fit and active. This increases the energy level in the body and can also prevent accumulation of calories. Apart from cardio exercise and aerobics, weight lifting is also a great option. Including it in your workout routine helps in weight loss and maintaining proper posture. However, weight lifting is recommended to prevent increasing weakness in bones with age. But often this question arises in the mind that at what age it should be started. Let us know at what age one should start weightlifting and which exercises should be included in the routine.
At what age should weight lifting be done (Right age for weightlifting)
Regarding this, fitness expert Shikha Singh says that everyone from the age of 8 years to the age of 80 years can do weight lifting. To start this, take guidance from an expert or coach and avoid trying anything on your own. People have a misconception that weight lifting stunts a child’s growth, but this is completely wrong. By doing this regularly, the risk of lifestyle disorders in children starts reducing and height starts increasing.
People who are obese keep their weight under control by weight lifting. By doing this daily, bones become strong, metabolism is boosted and the body remains active. Besides, it is also very important for mental space. Do weight lifting to maintain regular body functioning. It is important to understand its form and follow the diet and routine suggested by the coach.
Why is weight lifting important for the body (Importance of weightlifting)
Women who do strength training have a 30 percent lower risk of type 2 diabetes, according to a research paper in the Journal of Strength Training and Type 2 Diabetes and Cardiovascular Disease. At the same time, the risk of developing cardiovascular diseases also reduces by 17 percent. Women are also less likely to develop age-related osteoporosis.
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Include these weight lifting exercises in your routine.
1. Russian twist
Rashin twist is used to strengthen core muscles and shoulders. To do this exercise, the help of dumbbells, kettlebells and plates is taken. This provides relief from back pain and increases mobility of joints.
Learn the method
- To do this, sit on the mat and touch the tail bone with the ground. Now bend both the legs at the knees and keep the feet on the ground.
- Now take the weight in your hands and move it alternately from right to left. During this, raise your legs and keep your hands near the chest.
- Repeat this exercise 10 to 20 times. This strengthens the core muscles and reduces joint cramps.
2. Chest press
Doing this dumbbell chest press exercise benefits the muscles of the upper body. This exercise, done while lying on the mat, increases the flexibility of the body. Besides, belly fat can also be reduced by stretching the abdominal muscles.
Know the method to do it
- To do this exercise, lie down straight on a bench or a mat and keep your back straight.
- Lying on the bench, keep your legs bent at the knees on the ground and lying on the mat, keep your legs bent at the knees.
- Now take weights in your hands and move them upwards. After that, keeping the elbow at 90 degrees, bring the weight near the chest.
- Doing this regularly helps in weight loss and the increasing pain in body parts starts reducing.
3. Bent over row exercise
With this exercise, glutes and core muscles start getting engaged. This increases flexibility in the body. It also provides relief from back bulge. To do this, the help of dumbbells is taken and the muscles of the shoulders get strengthened.
Know the method to do it
- To do this, stand straight on the floor. Now bend the knees and push the hips outward.
- Keep your back straight and hold dumbbells in both hands and bring them near the stomach.
- Now bend both the elbows and bring the dumbbell near the stomach and then take it back. Practice it regularly.
4. Lateral Lunge
Lateral lunge is very beneficial for reducing the increased stiffness and excess weight in the leg muscles. This strengthens the calf muscles and increases blood circulation in the body.
Know the method to do it
- Stand with your feet shoulder width apart. During this period, keep your back straight.
- Now step to the side with one foot, keeping the toes forward. After that
Bend the knee. - Lower the body until the thighs are parallel to the ground.
- Keep your upper body straight and your other leg straight. Practice according to your body’s capacity.
