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Twenty years ago Cheap Colts Shirts , in the 1980s, it was very unusual for the "average" woman to be involved in weight training. Oh, there were such women, usually professional athletes who knew the benefits of it, but the "average" woman thought that "weight training" equated with "body building", and that if she so much as lifted a weight or two she'd end up looking like Arnold Schwarzenegger.
While it is possible for women to bulk up that way ? only body builders who want to compete Cheap Colts Jerseys , and take muscle-building supplements and train three times a day to achieve that super-hypertrophied look.
Today, the misunderstandings about the use of weight training for women have largely vanished, and thousands of women around the world have embraced it. Indeed, practically every professional female athlete includes weight training in her regimen, and needs to, of course Nyheim Hines Hat , if they want to be at the top of their game.
But weight training is not just for the professional athlete. Everyone can benefit from lifting weights. Think of it not as "body building" or even "weight training" but rather as "body sculpting."
With weights, it's possible to target practically every part of your body to strengthen it, and to turn flab into muscle. (And, as an aside, since muscles burn calories more efficiently than fat, you can eat more (within limits Tyquan Lewis Hat , of course!) and not put on weight.
There are two types of weights, free weights and machines. Typically, you find machines in YMCAs and gyms, and free weights in the home. Indeed, it's pretty easy to fit out an inexpensive home gym using free weights.
In order to set up a home gym, you'll need:
1. A weight bench.
As is the way of things Kemoko Turay Hat , of course, you've got multiple benches to choose from. There's the simple "utility bench", which is just a padded bench. (Whatever else you do, always get a bench that's padded.)
An adjustable bench is divided into two parts, so that you can raise the top portion of it to various angles, which enables you to perform bench presses at an "incline Quincy Wilson Hat ," which targets different muscles.
Then there's benches that also come with a built-in rack, where you store your barbells when not in use.
Then there's the bench that also comes with the Leg Extension option. You really want to have this, because it enables you to do leg extensions and leg curls easily.
2. Barbell
Regardless of how much weight you eventually want to be able to press or lift at any given time, you need as strong a bar as possible, for safety's sake.
Most home accidents happen when the plates you've put on either end of the ball fall off because they have not been properly secured, so make sure you get first class "collars" to use Malik Hooker Hat , and always snug them up and make sure they're properly set.
Plates come in a variety of weights, and you want a variety, so that you can scale up the amount of weights you work with, both for your legs and for your arms.
Then there's dumbbells. Here again, you have a choice. You can purchase (or find, at garage sales) dumbbells which are already made to a certain weight - from 1 pound upwards Braden Smith Hat , typically in one pound increments, or you can buy what look like miniature barbell bars, and you put plates on them to achieve the weight you want.
The average woman will probably not need dumbbells much above fifteen pounds, and will probably want to stick with the ten pound weights, anyway. This is because there are two types of weight training - for strength and for endurance. The lighter the weight, the more reps you can do Darius Leonard Hat , and thus, the more endurance you build.
As with any activity, if you lift weights incorrectly, you can injure yourself, so even if you're going to be working out at home and not at a gym, make sure you learn how to do each exercise correctly.
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MADRID, Oct. 23 (Xinhua) -- Real Madrid ended matchday 9 as leaders of the Spanish Primera Liga with a slightly fortunate 2-1 win at home over injury hit Athletic Club Bilbao on Sunday.
Madrid took the lead in the 7th minute against the Basque side, who were without 5 first team regulars, after Karim Benzema stroked home a pass from the right.
Sabin Merino equalized for Athletic in the 27th minute after good work from Inigo Lekue and the game could have gone either way in the second half.
Alvaro Morata won the game for Madrid with a dose of fortune in the 84th minute, before Inaki Williams missed a great chance to equalize two minutes later when he failed to get enough weight behind a chip with Keylor Navas out of his ground.
Atletico Madrid's reign at the top of the table came to an end after just 2 weeks in Sevilla's Sanchez Pizjuan Stadium.
A Steven N'Zonzi goal just over 15 minutes from time decided a hard-fought and tactical game in which Sevilla were the better side in the second half and moved up to second.
Atletico ended with 10 men after Koke was sent off for a slightly rigorous second yellow card and slipped to fifth in the table after Villarreal's 2-1 win at home to Las Palmas.
It was a late show for Villarreal, who fell behind to Kevin Boateng's fine goal on the half hour. It was not until the 61st minute that Sansone's penalty drew them level and Cedric Bakambu won the game against Las Palmas for the home side in the 92nd minute.
Local boy Iago Ases scored twice as Celta Vigo won the Galician derby 4-1 at home to Deportivo la Coruna.
Hugo Mallo opened the scoring from a narrow angle to put Celta ahead only for Raul Albentosa to head the equalizer from a set piece.
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