Using Weight Training? We’ve Got Something Really Important For You to Know
Weight training is about building lean muscle and boosting strength with minimal equipment and easy exercises. A zeal to pump iron and a little advice can help you go a long way.
However popular it might be, there’s still a clan of buddies, who are absolutely at sea about what weight training is, how it can benefit them, and from where they can get the best dumbbells and barbells in the market at great prices.
So, here’s a guide to everything you had ever wanted to know about weight training. Let’s start!
Benefits of Weight Training
First of all, here’s a list of benefits of weight training. Check it out.
- Weight training speeds up your metabolism, and thus, aids in weight loss. Since your metabolism is doubled, the liver turns fats into energy and promotes fat burning.
- Weight training keeps osteoporosis in check by maintaining bone density. So, not only does it strengthen muscles, but improves bone persistence as well.
- Weight training helps gain strength without bulking. You can have a fab body and great muscle without converting into a bulkier bear. Women don’t want to do weight lifting because they’re afraid of turning bigger and bulkier. That’s a grave misconception.
- Weight training fuels up connective tissue and joints, and prevents you from injuries and pain due to osteoarthritis.
- Weight training improves your posture by strengthening your back, shoulders and core. It also works by reducing back pain.
- Regular exercising and superb fitness surcharge the flow of endorphins in the body. This enhances your mood, fights off depression and controls anxiety. Moreover, the increased endorphins help you focus better, support agility and enhance your energy big time.
Most Common Weight Lifting Equipment Used:
- Dumbbells
- Barbells
- Kettlebells
- Cable
Best Weight Lifting Exercises
- Best Dumbbell Exercises
1) Goblet Squat: Hold a dumbbell with both hands, fronting your chest, start a squat, and move it up / down towards your chest. It’s an ideal exercise for hip and thoracic mobility.
2) Farmer’s Walk: Hold a dumbbell in each of your hands and walk for a distance, as fast as you can. It’s an incredibly beneficial exercise to your grip and arm strength.
3) Bent Over Row: Bend down and keep your chest tight in a way that your back stays straight. Lift a dumbbell now and pull it up/down. This strengthens your core (upper-body) muscles to get you the much envied ‘V’ body shape.
4) One Arm Swing: Squat and drive up a dumbbell through your legs to bring it to your head as you stand straight. Repeat in the sets of 15-15. It targets your grip strength, lower back muscles, quadriceps and shoulders.
5) Bench Press: Lie on a leg press equipment, plant your feet on the floor, and hold a dumbbell in each of your hands. Now, pull up and down. This takes you to closer to your chest goals and some quality pecs.
- Best Barbells Exercises
1) Bench Press: It’s similar to what you do in a Bench Press with dumbbells, but here with the barbells. Raise the bar above your chest and take it down in a way that you bend your elbows and lower the weight to your chest. Repeat. It gives your results in chest, triceps, and shoulder areas.
2) Deadlift: Spread your feet to stand shoulder-width apart and lift the bar so that your hips are positioned forward and your back straight. This exercise targets your whole body.
3) Back Squat: Sink into a squat, as if you’re about to sit on a chair - your hips forward and your back aligned straight. Carry a barbell on your back, just above your rear shoulder muscles, and lift yourself up / down. Come down until your hip is below your crease. And while moving up, put all your weight on the heels. This is a great exercise to strengthen quads, glutes, and hamstrings.
- Best Kettlebell Exercises
1) Kettlebell Swing: Stand up straight, shoulder-width apart, and hold a kettlebell with both hands, palms facing down. Swing the kettlebell from the front of your chest to legs, as you bend your knees slightly and drive the hips forward. Swing it up again and come back to straight. It’s a fantastic exercise to work on your shoulders, back, hips, glutes, and core.
2) Two-Arm Kettlebell Row: Bend in a way that your back is straight and your knees are folded slightly. Hold the kettlebells in both hands and move them up/down towards your stomach while keeping the elbows close to your body. It renders strength to arms, shoulders and back region.
3) Kettlebell Goblet Squat: All goblet squats are same. Hold a Kettlebell with both hands, fronting your chest, do a squat and move it up / down towards your chest. It works great for your legs, back, and glutes.
4) Kettlebell Lunge Press: Stand straight as you hold a kettlebell in your both hands with palms facing each other and arms bending. Lunge forward with a single leg and raise the kettlebell overhead with the opposite hand. For instance, if you’re lunging forward with right leg, hold the kettlebell in the left and lift overhead. Then, stand up straight again.
These are the best and most common dumbbell, barbell and kettlebell exercise to try out for both starters and experienced exercisers alike. Now, from here, we’re moving to the important exercising and gyming rules you need to know. Keep reading.
Important Things A Gym Goer Must Know
Right, you’ve the gym instructor to help you come to the task and guide you through it. He can give you the instructions you need, but there are certain things you’ve to focus on your own. Below, we’ve given you a rundown on the hyphenated rules you must know before lifting weights at a gym.
This also includes the basic mannerisms of sharing a public gym with fellow exercisers.
- Carry a towel to wipe your sweats off. Always.
- A water bottle is an essential as well to keep yourself refreshed respectively.
- Know the gym lingo, so as to beat the odds while in the weight room. We’ve covered a few if you’re new to lifting.
|
Work in |
Do sets alternatively with someone on a given piece of equipment. |
|
Super Setting |
Do different exercises back to back without a moment of resting in between. |
|
Isolate |
To separate from a particular muscle group. |
|
Recruitment |
The position of a muscle that’s stimulated during a particular exercise. |
|
Split Routine |
A routine (strength program) during which you work on some muscle groups on some days and the remaining groups on some other. |
|
Hypertrophy |
An increase in the muscle size. |
- Don’t take over the entire weight training area. Leave space for others to lift their arms in all directions. Remember, one needs to put a lot of muscle and move while lifting weights.
- Don’t hog the equipment all the time and share it with others during your rest time. Let someone else do a set if you wish to rest for a while.
- Don’t seize the mirror. Be courteous enough and allow others to catch a view of themselves while doing sets.
- Dumbbells, if not secured right, might roll onto somebody else’s toes and make him/her trip. Either cross them or make them stand in an upright position.
- Clear off the space once you’re done with the weights. Put them on their specified racks.
- Don’t carry the gym bag around. And, don’t drop your gear on the floor either. Keep it in the cupboards.
- Safety is paramount. Sit with your trainer, learn about how to go about weight training and know about precautions you must take, so as to avoid muscle strain and injuries.
- Do weights that promote your body goals and help you carve out the body you dream of. Select a custom-made program that complements your needs, which can be toning, endurance, bulking up, or slimming down.
Weight Training Myths Busted
What’s funny about myths is - no matter how much you try to debunk them, they only propagate. There are a few ones around the idea of weight training as well. Read on and see what.
- People have an impression that they need to slog out in a gym to reach desirable body standards. False. You can buy weights and exercise at home too.
- For heaven’s sake, understand that weight training is gender-neutral. Nowadays, you can see a number of women lifting weights like a pro and building lean body muscle. It’s just about exercising, folks.
- Cardio, for sure, helps you burn loads of calories. But, weight training ain’t no less. In fact, the latter is better, as it not only supports the breakdown of excess fats but also adds lean muscle.
- Another bogus theory is that the muscle turns into fat once you quit weight training. Absolutely not, because muscle and fat are totally different.
- Lifting heavy weight is bad for joints. Now, whose thought can it be? Starting weight training and moving gradually from light to heavy weights is actually great for your joints and help them build resistance.
- Rome wasn’t built in a night. And, a bulkier YOU will not happen overnight. Keep patience, practice weight religiously, and don’t quit until you achieve. Persistence is the key.
About Ntai Fitness
Looking for weights and other fitness equipment in China? Look no further than Ntai Fitness.
Ntai Fitness is a topmost choice for sturdy and customized fitness equipment in China and boasts a successful work collaboration with hundreds of fitness agencies, clubs and gyms across China. It’s a brand of repute with a firm commitment to premium quality and unmatched service. Whether you’re looking to build a fitness center from scratch or just want to add a few fitness machines, treadmills, and weight equipment to one, Ntai Fitness has all resources under its hood to get your requirements complete and sorted.
Our range of products includes Commercial Fitness Equipment, Home Aerobic Fitness Equipment, Bodybuilding Machine, Commercial Cardio Fitness Equipment and Gym Equipment. Also, we’ve a long-abiding expertise in customizing types of fitness equipment just the way you’d like to.
Our repertoire of fitness equipment is a hallmark of quality, durability, and longevity. They are entirely created with a purpose of bringing you loads of comfort and ease of operation. Every fitness equipment matches up to the most accurate dimensions and industry protocols, which are determined by an elaborate research and analysis. We only have a few technicians and health experts on board with us to help you deliver the most competitive services at just the price you like.
Ntai Fitness is the best China fitness equipment factory. To avail our services, call our customer service agent today.
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China Commercial Strength Fitness Equipment and Cardio Machines Manufacturer NtaiFitness
China Fitness Equipment Suppliers
We are manufacturer of gym equipments located in DeZhou city,Shandong province.Ntai Fitness Equipment is a China Fitness Equipment Suppliers,Chinese Fitness Equipment Manufacturers ,Ntai Fitness supply Commercial Fitness gym Equipment,home fitness equipment,sporting goods, bodybuilding machine, cardio fitness equipment, hour fitness equipment.That is why we offer the best Lifetime Warranty in the fitness industry.
Our equipment includes the most added features in the fitness industry.That is because we study the market ,and our competitors,in order to engineer and manufacture equipment that performs the best, and is made with the high quality materials.Our Chief Engineer and Designer has been in the fitness industry for over 20 years,training on equipment,engineering and designing equipment for own label,and designing equipment for other major companies in the fitness equipment industry,as well.
VISION
To be the leading global provider of products that contribute to health and well being.
MISSION
Delight and excite our customers through truly innovative products, unsurpassed quality, and best-in-class customer service provided by a world class organization.
MANAGEMENT
From the beginning, Ntai FItness has operated under a core management philosophy that is central to our brand.
Our brands have been sold across 60 countries and are marketed to the commercial, specialty and home-use markets. Our commitment to product innovation, superior value, and unmatched customer service has made Ntai a leading provider of high-quality fitness equipment around the world.
Ntai Fitness is 100% committed to maintaining the highest standards in every phase of our manufacturing process. From our board of directors to our corporate officers, this commitment starts at the top. Our leadership team exemplifies the core principles on which Ntai FItness has been built for, and instills in each and every employee the same dedication to high product quality, unmatched customer service and profitable sales.
Our manufacturing facilities rank among the most sophisticated in the industry, with clean rooms that eliminate impurities and an intricate mix of robotics and skilled workers that maintains the highest standards of accuracy and quality. Our vertically integrated brand portfolio means every key component that goes into our products comes from one of our own facilities, giving us full control over how they're designed and built. If we don't make the part, we thoroughly audit who does, ensuring that every part works together.
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Why choose Ntai fitness equipment manufacturers
A: After the order is confirmed, we have a meeting with all departments before production, to discuss all the fitness equipment production technology and technical details to ensure that all the details are under control.
1: Check all the materials to ensure that they will match the customer’s requirements before production.
2: Check the semi-finished products.
3: Strict online quality control.
4: Final products quality control.
5: Final check while packing up all the fitness equipment. If there is no problem at this stage, our QC will issue the inspection report and release for shipping.
B: Our service
1. Quality and Service: We have always been to “customer first, service first” for the principle, for all customers to have better fitness equipment.
2. Quick Lead Time: We’re dedicated to providing the quickest turnaround times and work very hard to ensure that all of your deadlines are met. Our general delivery is 25-50 days, which is according to the quantity of your order.
3. After Sales Service: We can keep continuous communication and satisfy various needs of customers. If there’s any problem after sale, the service department will try the best to improve the relevant services based on customers’ comments and feedback.
4. Management Team: Our management team is formed by numerous professional experts in the fitness field. If our team is assumed to be blood, then our DNA will comprise morality, passion, professionalism, management experiences, plus successful cases.
The advantage of Ntai fitness equipment manufacturers
Quality Assurance
We are adhering to the rigorous attitude seeking increasing perfection like scientists, and all of our fittings are procured from trusted suppliers. We have almost demanding quality testing so as to be perfect in every detail and provide you high-quality fitness equipment.
Manufacturing Advantage
We have a complete array of production equipment, including the laser cutting machine, automated robot welding machine and various types of CNC machines, such as CNC router. Standardized methods are utilized for high-end processing procedures. Rust removal is achieved through a combination of sand and electrostatic-spraying techniques. Reiteration of the spraying technique allows us to optimize surface treatment. The stress-test laboratory ensures the integrity of processed components. Never satisfied with the status quo, we are always trying to improve our product quality.
Human Resources
Our R&D team always perseveres in the highest standards within this industry. As a high-quality team, our R&D department is composed of mechanical engineers, biomechanical experts, and industrial modeling engineers, among others.
Over 60% of technical workers have a rich work experience in the same field for more than 3 years. They are committed to increasing the technical index during practice, for the purpose of making our customer satisfaction far ahead of others in this industry. Actually, the goal we are focusing on is always higher than customer standard.
Our Design
Our fitness equipment have a wide range in order to achieve a unified appearance and functionality, combine the user-friendly design and advanced technology, create the theme of healthy fitness equipment, and lead the fashion trend of fitness equipment, Different colors, materials, and products use the latest digital technology to ensure that we walk in the forefront of international design trends.
Cost Control
We are a direct fitness equipment factory, with advanced production equipment to mass production. Under the guidance of our proficient management personnel, production costs are effectively optimized, so can provide the most reasonable price.
Logistics Advantage
We are located in DeZhou City, ShanDong Province, China, which makes transportation extremely convenient. Our products have found export destinations in more than 70 countries and regions worldwide including the Americas, Europe, Africa, Asia, Oceania, etc.
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