Weight Lifting For Teens: For Girls Part 1

Now normally girls do not want a bulky muscular form, and since I know this I will only be showing off techniques that will merely firm your muscles girls and not bulk them up…

So then lets get started! (AND REMEMBER! Always do at least three sets of fifteen reps per workout)

1. Dumbbell Triceps

2. Curls

3. Crunches

Lift you’re legs up in the air, place your arms behind your head. Squeeze into your legs using your abs. Complete a set of fifteen reps, do at least three sets of fifteen reps.

4. Squats

Keep legs apart, hands at you’re hips. Squat down using your leg muscles, then lift up and squeeze your gluteal (buttock) muscles. Do at least three sets of fifteen reps.

5. Dumbbell Lateral Raises

Place you’re arms at your sides. Lift up evenly like a bar straight up to you’re shoulders, then back down. Complete three sets of fifteen reps.

These are basic weight lifting routines for those girls just starting out, stay tuned for the next round of routines 😀

Weight Lifting For Teens: For Guys, Part 1

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

2. Curls (with free weights)

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

4. 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

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

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

 

8. 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 😀