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Posts Tagged ‘Buttocks’

Weight Lifting For Teens: For Guys, Part 1

Posted by Saito on February 12, 2009

Teen Weight Lifting

Yep, for those who want to learn how to lift weights and gain those muscles you’ve been waiting for this is the topic to learn all about it 😀

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First off I think we should start off with the basics, the routines you will be using the most:

1. Bench Press

Bench Press

2. Curls (with free weights)

Curls

Sit down a bench or chair, curl your arm in then lower down to your stretching limit; then lift back up. Try to do three sets of fifteen reps.


3. Crunches

Crunches


4. Lying Butt Bridge

Lying Butt Bridge

When you lift up squeeze your buttocks muscles then lay back down, repeat till you complete a set of fifteen reps. Do at least three sets of fifteen reps.

5. Lat Pull Downs

Lat Pull Downs

Pull the bar down till it’s behind your back, the gently let it recede back to it’s original rest point. Repeat till you complete a set of fifteen. Do at least three sets of fifteen reps.


6. Shoulder Shrugs

Shoulder Shrugs

Roll your shoulders backwards, you should complete a full circle per roll forwards and backwards. Do three sets of Shoulder Shrugs backwards, then three sets of Shoulder Shrugs forward.


7. Dumbbell Lateral Raises

Dumbbell Lateral Rises

 

8. Jump Squats

Jump Squats

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These are basic workout routines when starting out with weights. Depending on your size and girth with weights only choose the amount of weight you can handle. Start out with lighter weights then move up as your muscles get used to the strain. With every workout you do, even ones without weights do at least three sets. Each set you do try doing at least fifteen reps. If you can, use a back brace when you workout so you’re back is supported.

Well that’s all for the first part, stay tuned for the next update 😀

 

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