Weight lifting is one of the functional trainings that help improve the physical appearance by toning the muscles of the body. Lifting weights offer so much benefit yet there are high risks of getting injured if proper precautions are not followed. You should know how to lift weights before getting started. It is essential to know and follow some basic precautions while lifting weights.

Most teenagers excitedly look forward to building up their muscles and can't wait to start their weight training regime. But it is best to wait till you have attained the age of fifteen because of the high risks of doing damage to the bones, joints and muscles. And instead of doing good, starting early will only create health problems in the future.

Two requirements that are very essential to weight lifting is the warming up before the session and the cooling down afterwards. This allows for free movement of blood through the muscles. Therefore, you need to follow the two steps strictly because this is how you are to lessen your chances of getting injured during your training session.

Breathing properly is one of our how to lift weights solution. If you don't maintain proper breathing, chances are you will faint. Holding your breath increases the blood pressure and the brain will suffer from reduced oxygen supply. Try exhaling during the exercise, lift up the weight and inhale while holding the weight.

The pectoral muscles in the chest can be trained by doing the bench press. The bicep muscles at the front of the arms can be trained effectively with the dumbbell curls while the triceps push-ups is best for the muscles at the back of the arm. The back is trained so as to provide width and thickness to it. Lat pull-downs on a cable machine add width and a €V' shape narrowing at the back.

Shoulders can be best trained by doing dumbbell shoulder presses or by lifting frontal dumbbell raises. You need to take adequate measures to train the legs as well when you are learning how to lift weights. The quadriceps which makes the front portion of the legs can be trained by doing the leg press.

As you start your weight lifting session there will be a spotter who is there to see that you don't come to any harm while lifting those weights. If you are only beginning to start your fitness session it is advisable that you don't start on your own if he is not there. Take his help on how to lift weights in a manner that won't be injurious to you. Maintaining proper posture to accomplish maximum benefits out of your session should be one of your €how to lift weights' vital rule. The rule is simple. You keep the knees slightly bent, the spine neutral and the abdominals engaged. This will prevent you from many injuries.