Weight Training Exercises
Shoulder and arms:
Bench press, shoulder press, lat pull, arm curl, butterfly pull, chin-ups, push-ups, etc.
Abdomen : Sit-ups, Ab-crunch, reverse sit-ups, L-hold, etc.
Legs : Half squat lift, full squat lift, heel raise, stepping/stair jump, leg curl, leg extension, etc.
Factors to be considered during weight training session :
O Types of strength requirement, i.e. maximal strength, explosive strength and strength endurance.
(i) Body part requirement, 1.e. which part to be strengthened.
(i) Number of repetitions and sets,
(iv) Speed of repetition.
(v) Rest time between the sets.
(vi) Resistance to weight.
(vii) Duration of weight training session.
Advantages of Weight Training :
(i) Strength : Weight training develops and increases tremendous amount of strength in an individual.
(ũ) Improves Diet : Weight training helps to improve appetite and diet of an individual.
(i) Increases Endurance : Weight training schedule also helps to increase endurance; moreover, every type of strength is improved (static strength, maximal strength, explosive strength and strength endurance).
(iv) Improves Posture : Through weight training exercises good posture, good shape of body and good body structure can be achieved; moreover, it improves physical personality.
(v) Controls Body Weight: Weight training helps to remove body fat; moreover, it helps to control the body weight.
(vi) For Rehabilitation : Weight training exercises are good for rehabilitation process and help to recover individual after injuries.
(vü) Increases Bone Density : Weight training increases the bone density, thus bones become strong.
Disadvantages of Weight Training :
)Supporter Required : Weight training always needs supporter or helper otherwise accident or injury may occur.
(ü) Needs Weight Training Equipments: Weight training needs special types of tools, equipments and weight training machines which are expensive and difficult to arrange or purchase whereas membership to gym can be expensive.
(üi) Injuries are Common : Weight training often causes injuries like eramps, strain, sprain, ete.
(iv) Hinders Growth: Heavy weight training causes retarded growth among children, teens and women. Overtraining or heavy weight training hinders growth in children.
(v) Steroids Commonly Used: Coaches and trainers of weight training often recommend steroids and growth hormones for faster growth, this causes serious health problems.
(vi) Not Recommended for Cardiac Patient : These exercises are not recommended for cardiac patients as weight training increases Blood Pressure.
(vii) Needs Good Coach : Good coach is a must for weight training schedule according to needs and requirement whereas wrong or untrained coach may cause problems to individual.
(vüi) Needs Proper Diet : For performing weight training, proper and balanced diet is a must otherwise it leads to health problems.
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Leg Press Machine weigh