Introduction Into Weightlifting

Why Is Weightlifting Important?  Weight lifting can improve strength, power, coordination, and overall self-esteem of a person  It helps increase Range of Motion of your Tendons, Joints, and Muscles  Lifting Weights Helps Prevent Injuries & Osteoporosis  Helps with weight management & Lifting Weights burns more calories than running I PICK THINGS UP AND PUT THEM DOWN!

Rules In The Weight room I. Always have a spotter when lifting II. Always put the weights back in the right places III. Don’t ever try and lift to much weight if you cant do it IV. Always make sure you have enough space while lifting V. Never mess around in the weight room ex( Pushing, Running, Messing with peoples weights) VI. Never lift weights without the teacher inside the weight room VII. Always Push yourself to your goals

Training Concepts  Strength Training: Lifting Heavier weight to strengthen the muscles  Load: The amount of weight being used in the rep cycle  Volume: Total Weight Lifted  Sets: # Of Reps  Never work out the same body part back to back BACK

Muscle Actions  Concentric: The muscle length shortens  Eccentric: The muscle lengths  Isometric: No change in muscle length

Different Types of Training  Strength Few Reps/High Weight Less Volume Recovery Period 2-3 min 2-6 sets  Hypertrophy Medium Reps/Medium Weight Medium Volume Recovery Period 90sec 2-3 sets  Endurance High Reps/Low Weight High Volume Recovery Period 30 sec 2-3 sets

Lifts That Workout Chest  Bench Press, Incline Bench, Decline Bench  Cable Crossovers, Dips, Pushups, Dumbbell Pull-Over, Body Weight Training

Lifts That Workout Chest (Continued)  Dumbbell Flat, Incline, Decline Bench, Hex Press, Flat Fly's, Incline Fly's. Starting Position Lift Weight Up Stop and Hold for a Sec and go back down

Lifts That Workout Back  Pull-Ups, Dead lifts, Lat Pull downs, Bent Over Rows, T-Bar Row, Muscle Ups, Elevated Cable Rows  Lower Back Cable Rows, Middle Back Shrug, Good Mornings, One Handed Bent Over Rows

Lifts That Workout Biceps  Incline Hammer Curls, Concentrated Curls, Hammer Curls, Bicep Curls, T- Curls, Spider Curl, EZ-Bar Curl, Preacher Curl Seated Hammer Curls Preacher Curl

Lifts That Workout Triceps  Triceps Extensions, Ez-Bar triceps Extension, Dips, Body Ups, Push ups, Close Grip Bench Press, Incline Triceps Extension  Triceps Press(Seated or Standing), Single Arm Cable Extension, Dumbbell Kickbacks, Push downs(V-Bar, Rope) Triceps Killer

Lifts That Workout Shoulders  Clean & Press, Lateral Raises, Front Raises, Standing Or Seated Dumbbell Press, Military Press, Clean & Jerk, Reverse Fly’s

Lifts That Workout Shoulders (Continued)  Deltoid Raises, Barbell Press, Battling Ropes, Cable Internal/External Rotation, Machine Internal/External Rotation, Car Drivers, Rocky Press

Lifts That Workout Legs  Squats, Front Squats, Hack Squats, Dead Lifts, Narrow Squats, Lunges, Romanian Dead Lifts, Box Squats, Jump Rope, Leg Press Squat Leg Press

Lifts That Workout Legs (Continued)  Hamstring Curls, Leg Extensions, Calf Raises, Walking Lunges, Seated Hamstring Curls, Reverse Hamstring Curls, Tire Flips, Power Clean, Hang Clean Leg ExtensionsHamstring Curls

Cardio Workouts  Running/Walking Outside, Treadmill Running/Walking, Sprints, Gassers, Step Master, Elliptical, Cycling, Bike, Wind Sprints

Importance Of Flexibility  Prevents Injury  Improves Posture  Lengthens Your Muscles  Enhance Sports Performance  Helps Relieve Your Spirit No Injuries

Things That Help With Flexibility  Stretching Daily  Static Stretching(Holding Positions for 30 seconds)  Yoga

Myths About Weightlifting 1. Lifting weights will make you bulk up 2. Muscle turns to fat 3. Best to work out one muscle group a day 4. Lifting heavy is only way to see results 5. Weightlifting is bad for joints 6. Weightlifting causes high blood pressure 7. Lifting decreases flexibility 8. Machines are more effective than free weights Reference: -myths-debunked/

Conclusion  Many people have trouble with weight lifting because they don’t understand correct form or what to do in the gym. Most people feel intimidated that someone will be judging them. One thing I learned is that everyone's body is different, do what makes you happy and get results.