Muscle fibers develop tiny tears in them when enough resistance is applied to muscles. And as the body works to repair those tears, the muscles get stronger as they get accustomed to resistance training. To grow, you need to bring changes in your program every few months so that your muscles are challenged.
You can achieve different goals by manipulating your training routine. For example, lift heavier weights for few reps if you want to build strength and lighter weight and higher reps for building endurance.
You can put the muscles into good use by beginning a weight-lifting routine. And it does not have to be fancy or complicated.
If you have weights, you can work out anywhere. All you have to do is purchase a set of weights and join your local gym. You can even work out in your basement. Fill water jugs or sandbags to act as weights. Beginners can sign up with a personal trainer or join a gym that offers small-group weight training classes.
Your equipment options might be limited depending on where you work out. Or you may have a lot of space where you use cables, machines, kettlebells, and a lot more. For beginners, it is best to keep things simple.
With exercise machines, you have both safety and stability that can lessen your risk of injury. And they come with their instructions making it easier to use them correctly. Once you get accustomed to using this equipment correctly, you can add free-weight exercises into the routine.
Here are the three things that you can add:
Barbell: a steel bar that you can make heavier by adding weighted plates to the ends
Dumbbells: These are hand weights ranging from 2 pounds and up
Kettlebells: It is a cast iron ball of various weights with a U-shaped handle on top for lifting and swinging
Weightlifting is considered as one of the most popular competitive sports all over the world. Being a strength testing game, it has its own set of fan following. Both Asian and non-Asian countries participate in abundance in the Asian Games, the World Weightlifting Championship and the Olympics, which gives the testimony of its popularity over the world.
Among Asian countries, weightlifting has its craze in countries like China and Kazakhstan, which also top the list of countries with maximum number of medals in international events like World Weightlifting Championship and the Summer Olympics.
Iran, Indonesia, South Korea, Vietnam, Thailand, Japan, Uzbekistan and Iraq has huge support to weightlifting game and these countries has had a history of producing champions in this sports genre.
In the recently concluded 2014 Asian Games at Incheon, South Korea, around 200 lifters participated from 32 nations with maximum participation from China, Kazakhstan and South Korea.
The United States of America has the best performers in weightlifting tournaments among the non-Asian countries. The success of The United States of America is due to the relentless effort made by the national governing body, the USA Weightlifting (USAW). Events like National Championship and American Open are the pinnacle of weightlifting competitions undertaken by the USAW.
Being originated in Greece, the sport derives huge support in European countries like Turkey, Ukraine, Bulgaria, Russia, Greece etc. The European Weightlifting Federation recognises, organises and facilitates all the major weightlifting events in this region. 고스톱
