How to Work Out With Free Weights
Free weights are any type of weight resistance which are not attached to a machine and provide constant resistance. The basic types of free weights are dumbbells, solid pieces of metal which can be gripped with one hand, and bars that can be loaded with weight plates and gripped with both hands. Working out with free weights carries some advantages over weight machines, but more care must be taken to prevent injury and get a proper workout.
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Instructions
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Stretch before you begin. Before lifting weights, gently stretching the muscles you plan to use lightly is a good idea to loosen up and get the blood flowing. Going for a short jog for a few minutes also is a good warmup.
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Select lifts and weight amounts appropriate to your fitness goals. If you want to build raw upper body strength, you will want to lift heavy weights with the chest, biceps, shoulders and triceps, performing fewer repetitions. If you want to tone your muscles you should lift light or moderate weight amounts and do fifteen or more repetitions.
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Focus on control and form when you lift. Free weights are more difficult to use than machines because machines generally do not require balance. With free weights, the weight must be lifted as well as balanced by the body, so tiny supporting muscles are engaged throughout the body to keep the weight balanced. When lifting free weights, it is important to keep the weight under control and move it slowly and deliberately, instead of jerking or swinging. Be especially careful never to use the back to lift. Always keep the back as straight as possible during your lifts.
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Use a spotter when you lift heavy weight. If you plan to lift free weights in excess of around 60 percent of your maximum strength, you should use a spotter. Lifts like the bench press and squats place the weight above the lifter, so failure will result in the weight possibly injuring the lifter. A spotter will watches over you as you lift and assist you if you are unable to complete your exercise. Machines generally do not require spotters.
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Stretch more deeply after your workout to help prevent soreness and increase flexibility.
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Tips & Warnings
You might wish to wear weight training gloves if you use free weights, because the knurling on bars can cause large callouses or tear the skin. Lifting while sore can help force lactic acid out of the muscles and reduce soreness over time. Don't lift if the pain is an injury, however.
