A muscle fitness program can be done at a health club, on home exercise equipment, or in a weight room in your apartment complex or your community. You may use free weights such as barbells and dumbbells, resistance training machines, which are weights attached to cables and pulleys, or you can use your own body weight. Here are some things you can do if you wish to start training with weights:
Start with professional instructor from someone at a health club or use a professional trainer. If you ask for the help of a friend or a neighbor, first find out if they are professionally trained. You could also get individual help by telling your instructor or trainer what you wish out of your muscle fitness program. You need to learn the proper form for each exercise and then always use it. The proper form ensures that you will get the most out of each exercise and will help you to prevent injuries; a good trainer will teach you the proper form.
Allow at least two weeks for all of your muscles and connective tissues to adjust to the new stresses and strains of a muscle fitness program. Start by lifting weighs that are much lighter than you are capable of lifting. This helps you to tell the difference between the normal aches and pains of the training with weight and the pains associated with overuse and real damage.
Work slowly and move your muscles through the full range of motion. The fewer repetitions that are done slowly using the entire length of the muscle are more effective then many repetitions that are done quickly with only a short part of the muscle.
You must learn how to breathe properly when working with weights. Exhale when pushing against the weight. Don't hold your breath at any point. Inhale when there is little or no resistance.
Vary your muscle fitness program. Variety keeps your interest up and your injuries down. Mix muscle strengthening with flexibility and aerobic work. Also vary your work by alternating between:
By starting slowly and using the right technique, you may find that training with weights is an enjoyable and effective way to build strength.
Here is the list whre one can choose some muscle-conditioning exercise for himself:
Wall push ups:
Stand facing a wall about 12 to 18 inches away
Place your hands on the wall at shoulder height
Slowly bend your elbows and bring you face toward the wall moving forward your hips and shoulders together.
Push back to a starting position.
While sitting in a chair, straighten your leg and hold it.
Repeat five to ten times with each knee.
Do it every day up to three times a day.
Side lying leg lift:
Lie on your side with your legs extended.
Raise your upper leg as much as it is comfortable.
Lower your leg to the starting position
Repeat ten times on each side
The decision to carry out a physical fitness program can't be taken lightly. It requires a lifetime commitment of time and effort. Exercise must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced about the benefits of fitness and the risks of not being fit, you will not succeed. This diversifies on your goals of what you wish you body to look like.
Using a muscle fitness program that benefits your body type and purpose is very important when attempting to build any kind of muscle. Don't expect to reach your goals by going to the gym from time to time and messing around with a few weights and hoping for the best. If you want to get maximum results then you should get yourself a training program that will get you long term impressive results.