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Weight Loss Exercise

Weight Training Belts – Are They Necessary?



Weight training belts used to be worn only by power lifters and Olympic weightlifters. These days, however, you see more people with varying degrees of skill and experience wearing these weightlifting belts. You may want to know if this device is necessary for recreational lifters. What is the proper way to use the belt, and what adverse effects can arise from the misuse of weight training belts?

Weight Training Belts Are They Necessary?

Weight Training Belts

Weightlifting belts are primarily used for heavy power lifting exercises such as deadlifts and squats. The belts serve the purpose of preventing lower-back injuries and can help increase the amount of weight lifted. While they offer some benefits when lifting heavy weights, a weight training belt is not necessary all of the time.

How Weight Training Belts Work

A weight training belt works in two ways. First, it reduces stress on the lower back while lifting in an upright position. The belt compresses the contents of the abdominal cavity, thus increasing the intra-abdominal pressure or IAP. This provides more support in front of the bones in the lower back, allowing the spinal erector muscles to produce less force while lifting. The belt also reduces lower back compression or spinal shrinkage.

Second, the belt prevents back hyperextension. By forming a rigid wall around the lower torso, back movement is limited. The belt also prevents sideward bending and twisting.

Wearing a weight training belt allows an individual to complete a greater number of repetitions or increase their one-repetition maximum weight. The belt also reduces the risk of lower back injuries.

Disadvantages of Weight Training Belts

Wearing a belt too often especially when performing exercises with weights below your maximum may lead to a decrease in performance. This is because the belt prevents you from engaging and strengthening your core and abdominal muscles used while lifting. Strong abdominal muscles are important if you want to lift more weights especially during squats and deadlifts.

When Should You Use A Weight Training Belts?

It is best to use a weight training belt only when lifting maximum or near-maximum weights for exercises that stress the lower back. When working with lighter weights, leave the belt off. This will help develop your abdominal and lower back muscles. Obviously, you will not need a weight belt for exercises that do not put stress on the lower back, such as bicep curls.

Important Considerations

While a weight training belt can help prevent lower back injuries, it is always best to learn and practice the proper technique when lifting. Also, be sure to lift an appropriate weight. Remember to lift with your legs and not your back. The spine must remain in a stable and neutral position.

Beginners should be able to demonstrate proper form with lighter weights before moving on to maximum or near-maximum weights. Make sure a spotter is available when doing heavy lifting as weight training belts will give you stability but not strength


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Weight Loss Exercise

Weight Training Bench – Important Things You Should Know



If you are buying weight training equipment for a home gym one of the most important things you will need is a weight training bench. When choosing fitness equipment, you should never compromise on quality. There are several types of weight training benches and you will have to decide which one suits your needs best. Just keep in mind that the weight bench you choose must be strong and stable enough to provide support while you perform a variety of workout exercises.

A weight training bench is a standard piece of exercise equipment that provides support while you do weightlifting exercises. A weight bench can help you maintain proper form while working out with free weights. Weight training benches should be sturdy enough to withstand the strain of heavy weights. They also need a wide base to maintain stability. In most cases, the top surface of the bench is padded for comfort and safety of the user.

Flat Benches

A flat bench is the most common type of weight training bench. There are many exercises that can be performed on a flat bench, including flys, bench presses, and lying rows. Exercises that require you to be seated can also be done on a flat bench.

A flat bench is essential when performing bench press exercises with free weights. You can find flat benches that come with brackets to hold barbells. This accessory makes it easier, safer and more convenient to perform your bench press because it provides a place to set the weight before and after the lift.

You will also find flat benches that fold. This allows you to perform incline bench presses, decline bench presses, and many other exercises.

Hyperextension Bench

A hyperextension bench is a weight training bench designed to provide support for the abdomen and has padded braces behind the ankles and above the knees. A hyperextension bench is used for back exercises and exercises for the lower back, glutes, and hamstrings.

Abdominal Bench

As the name suggests, an abdominal bench is used to exercise the abdominal muscles. The bench can be set at different angles of decline to give you a more intense workout when doing crunches. Padded rollers at the highest end allow you to secure your feet so you can exercise your abs safely and effectively.

Preacher Bench

A preacher bench can help you maintain proper form and technique when doing arm curls. When doing biceps curls, for example, you sit on the weight training bench and place your arms on the padded surface that slopes away from you. In this position, you cannot use momentum to complete the biceps curls. Using a preacher bench isolates the biceps and provides a more intense workout.


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How to Lift Weights Properly for Strength Training



Ever wonder how to lift weights properly? Lifting weights is the best way to build muscle mass, gain strength, and improve your physique. However, strength training puts a lot of stress and pressure on your body especially when you begin working with heavy weights. Regardless of whether you are lifting heavy or lighter weights, it is vital to do so correctly. Before doing any strength training exercise, it is important to learn how to lift weights properly.

Always warm up before you begin your strength training exercises. Walking or jogging on a treadmill is a good way to limber up your muscles to avoid injury. There should always be a gym instructor or fitness professional present when you exercise. A gym instructor can show you how to do each exercise properly, what equipment to use, and how to use it.

How to Lift Weights Properly

How to Lift Weights Properly for Strength Training

How to Lift Weights Properly

Knowing how to lift weights properly will reduce the risk of injury and provide a more effective workout. The following tips are applicable when doing strength training exercises:

  • Choose a weight that allows you to perform 12 to 15 repetitions when you start out. Add more weights as you gain strength.
  • Control the weight and lift slowly from the original position. Return to the starting position slowly. Although you may be tempted to do so, do not allow the weight to drop quickly to the starting position. The downward motion is just as important as the upward motion. Both are necessary parts of lifting and will work your muscles in both directions.
  • When lifting, use your muscles to complete the motion and not momentum. Do not arch your back or rock your body to get the weights up. If you have to swing your body to lift weights, you may be trying to lift too much weight. Reduce the load and learn how to lift weights properly.
  • Move the weights through the full range of motion for the exercise. You should feel your muscles stretching and contracting fully with each repetition.
  • Don’t forget to breathe continuously while lifting. As you lift the weight, exhale through your mouth. Inhale through your nose as you lower the weight. A lot of people hold their breath when lifting weights. This is a dangerous practice as it can cause your blood pressure to spike.
  • Use a spotter when doing exercises where you may accidentally drop a barbell or dumbbell on yourself. Part of knowing how to lift weights properly includes making sure there’s another person close by to monitor you when you are working with free weights. You’ll be able to push yourself harder if you have a spotter who can help make sure you do not injure yourself as you make that final rep.

You always have to remember to be careful, mindful and focussed when lifting weights properly. Strength training can transform your body when done right.


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