Target every area in the body
Make sure all the muscles of the body work during the exercise of iron, including chest, back, shoulders, legs, arms, abdomen, hips, and lower back.
Start with light weights
Use light weights for four weeks for beginners, although the feeling is that the body will become stronger after the few exercises and it becomes possible to lift heavier weights; however, it must not.
Focus on body shape
The player has to imagine himself on the latch; keep the feet in a row, and make the knees on the toe level, while keeping the shoulders to back and down and avoid shaking them, then do the two ears align with the shoulders, and then take care to move the abdomen and tighten the stomach muscles and pull the navel Inside.
Increase weights while maintaining the correct body shape
Start with one session and repeat the exercise from 8 to 12 times, then increase to three sessions and repeat the exercise from 12 to 15 times, and heavier weights can be used when he can repeat the exercise 12 times while keeping the body properly.
Non-self-mute
Keep breathing while lifting and loading weights, while trying to breathe while lifting and exhale during the download.
Not speeding up the exercise
It is better to slow down and control movements during exercise, whether during the use of dumbbells or the weight machine; To control this, you must count to 2 during elevation and counting to 3 or 4 during the download.
Don't stop quickly
It is possible to stop when the player is unable to repeat the exercise while maintaining the correct body shape for a greater period rather than at the end of the session, but it is a difficult process but it is useful in building muscle in less time]
Avoid falling into the monotony
It is possible to remove boredom by mixing things and diversifying into the use of equipment, such as: dumbbells, resistance cords, cables, stability balls or exercises that use body weight, also can change the intensity of the exercise by switching between easy and difficult days
Benefits of Iron Exercises
For several exercises of iron benefits, among the most important ones
Increase the muscle mass of the body.
Burn fat and calories.
Develop strong bones.
Weight control.
Lifestyle improvement.
Control of diseases, such as: arthritis, back pain, obesity, heart disease, depression and diabetes.
Sharpen the thinking skills.
Risks of iron exercise on children
Iron exercises can be harmful to adolescent health; where a child's body is under the age of 16 in the development stage, if they depend on dietary supplements or they do it incorrectly, or they lift a lot of weights and the skeleton is pressed, it can lead to injuries, and A specific diet and intake of dietary supplements or steroids with a lot of weight lifting, can lead to serious health complications and long-lasting consequences.