5 Popular Weight Training Exercises/ By Gaurav Dawar

As this is a well known fact, that a healthy mind resides in the healthy body as it is significant for an individual to maintain a physically sound health which leads to mental health, as both are somehow inter connected to each other. The quest for healthy body has changed its perception with times as in today’s competitive world the definition of being healthy has become more demanding. It’s very essential to look healthy and fit to attain the desired stature in every walk of life. In whatever profession we want to get our hands on there’s an indispensable demand of being superficially active and fit. To fulfill this, it is very important to be associated with some or other mode of physical exercise. Now a day’s people are getting keen on joining gym to get fast and effective results and thus it become very essential for a person to figure out what are the accurate ways of exercises which one can adopt to gain the preferred results.
SQUAT
Squat is the best way of work out to attain excellent results in the stipulated time frame. It is well accomplished way of exercise which boost our vital energy and make us completely fit. One can easily carry out this exercise and should be a daily routine, as it is relatively simple exercise and there’s no requirement of equipments and can be performed easily. Squat is considered as leg exercise but is beneficial for the whole body. It not only builds muscles in entire body but also maintains mobility and balance in the body. Squat, if performed properly puts an intense effect on the hormones and trigger release of testosterone hormone which is vital for muscles growth. It also improves muscle mass of other part of the body except legs. Improved muscles contribute to regulate glucose, lipid metabolism and insulin sensitivity and thus creating defensive shield against the origin of diseases like obesity, diabetes and cardiovascular ailment. Hence putting positive effect on both upper and lower body strength squat is a complete work out.

DEADLIFTS
The deadlift is perhaps the best workout in terms of developing round, strong, glute muscles.It is safe for everyone and can be performed by anyone without difficulty, but with the condition that one should have an adequate flexibility to perform this great hip extension exercise in a proper way to get the desired result in making the lower back. One can create more impressionable physique by adding slabs of muscles to lower and upper body can be possible if the deadlifts are performed correctly. Deadlifts are safe and requires minimum equipment and preparation. For a successful deadlift there’s only requirement is a bar and the willingness to lift it. Wraps are not required and are only an option if one wants to use it. Dead lifts brings core stability as it targets those major muscle groups which are actually responsible for correct posture and core strength. It helps in keeping the back straight always as throughout its movement it emphasizes on keeping the straight back. Not only this it helps in strengthening muscles of waist, hips, backside and lower back .It is comparatively safe and there’s is no risk in performing deadlifts provided its form is correct and there’s no excessive strain on the major joints .

INCLINE BENCH PRESS
Bench is the common phrase used among gym goers, and in particularly among man. Inclined bench has its own advantages as it helps individual to get bigger and stronger chest which is not possible in the flat bench. The main purpose of the incline bench press is to concentrate more on the upper pecs. And if it is performed with perfection, it helps in developing the upper portion of the pectoral muscles. The reason of setting an inclined bench upto 15 to 30 degree, is to activate your shoulders more as it is comparably similar to a shoulder press. And also because of this angle of the bench, the less stress can be put on rotator cuff. which is actually a common injury when we use the flat bench. Doing Inclined bench press one actively use the shoulders at this angle, so there’s no need to do extra workout for shoulders.
BENTOVER ROW
Like peanut butter and jelly, the bent over row and bench press go together perfectly .Upper back get stronger by exercising on the row, and it is the counterbalance of the bench which works for the Pecs and shoulders. It guarantees good body posture and also gives a lower-body and core workout. Cautions that are recommended by the experts for the people who want to perform bentover exercise is one who is having back problem should avoid doing this workout. They can certainly perform low pulley row and this would be better option as compare to bentover exercise. Being conscious about the weight used if there is doubt, it would be better if one could use less weight instead of more.

There are certain dos and donts which one should apply during performing bentover work out that don’t bring the bar too high (to your chest) and too low (to your stomach). Weight control should be required during this work out. And one shouldn’t allow it to drop. There should be pause for a count of 1 when one is performing on the top of the movement. Lastly it is very important for the performer to keep the back straight. Because bending back will cause using too much weight. Keeping your head up and keeping eyes in a forward direction throughout the complete workout will give perfection to this workout.

SHOULDER PRESS TO THE FRONT
If one wants to have an impressive broad shoulders to add to ones personality. Then “shoulder press to the front” exercise is the best form of workout exercise. It is actually a simple and exactly a mass builder exercise for the shoulders. One can feel more natural than the press behind the neck and generate more power as lower back become more stable. This workout should be beneficial if certain points are kept in mind before performing it, like keeping the chest straight and avoid using upper chest for added momentum is essential.and to attain a stability while perfoming this excerse one should keep the head straight and legs firmly on the ground is very important.

(Gaurav Dawar is Fitness & Nutrition Expert and CEO of Flabthugs.)