Different Weight Benches and Weights

A weight bench and weights are sold separately most of the times although some companies selling weight benches now offer free trial weights for the fitness beginner. Different types of weight benches utilize different kinds of weights while some weight benches do not use any weights at all. Abdominal weight benches, for example, do not use weights as the person utilizes the bench's inclined plain and his own body weight to build resistance as he performs crunches on the inclined plain.

There are different types of weights which one can use for strengthening and toning a set of muscles. All these kinds can be split into two types: Free weights and weights machines. Free weights are any sort of gym accessory such as dumb bells or barbells which are not constrained to an equipment and are actually portable. Weights machine is an apparatus wherein they are affixed to it (by cables, for example) and are not portable. Examples of weight machines are cable operated, where one pulls on a bar with a cable attached to it and the weights are at the other end.

Free versions are more versatile and easier to use as they are not constrained to one equipment and one purpose. They are cheaper, too. It often utilize the body's natural movement whereas with a machines, they are just constricted to one movement. A hundred different exercises can be done with just a few pieces of free weights.

The perfect type of weight benches to use when you plan on using free weights is the flat bench. You can do many types of positions while weight lifting when using flat benches. You can lie supine as you lift barbells. You can sit on one side while your elbows are propped on your knees while lifting dumb bells. You can stand on one side with one leg kneeling on it and one hand palm down while lifting dumb bells with the other.
Another equipment to use free weights on is the preacher curl bench. The preacher curl bench has an inclined table facing opposite the fitness enthusiast. He drapes his arms over the table and rests on them as he lifts weights. This position is perfect in isolating the biceps and you can use it to its full potential while weight lifting.

Choosing the right combination of weight benches and weights can help a person stay fit and in shape. Different sets of combination adhere to different body types and different weight training goals. If you are just a beginner, you can start with a flat bench and several rubber encased weights (so it won't chip off nor scratch the floor when you accidentally drop it). For advanced users, one can get preacher curl tables and a heavy duty barbell.

I always wanted to stay fit that's why I always go for a healthy diet and healthy lifestyle and part of it is to do my routine exercises. I have my home gym and I love to invest in durable cheap weights benches that are available in the market. I also have a couple of folding weight benches that I found to be useful in my exercises.

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Gym Basics - How Do I Breathe While Lifting Weights

Breathing is a crucial element to understand when lifting weights. It is important to understand what your breathing does and how it affects you weight training.

When we breathe we inhale oxygen into the lungs, from here the oxygen is transported into our cells. Once in our cells, the oxygen is used to do a variety of complex functions but on a basic level, it is used to create energy. Without oxygen we will pass out and if no oxygen enters the body while we are passed out we will eventually suffer brain damage and then death.

It is important when lifting weights to NEVER hold your breath. When you hold your breath you are depriving your body of oxygen, resulting in you become light headed or passing out. This may lead to you falling over or dropping a weight on top of yourself. Something you don't want to happen. A general rule of thumb is to breathe in on the eccentric phase and out on the concentric phase. Put simply, breathe in on the easy part and breathe out on the hard aspect of the lift.

For example: If you are performing a bench press you breathe in when lowering the barbell to your chest and breathe out when pressing the bar back towards the starting position.

It may take a few training sessions to become familiar with timing your breathing with lifting. Try inhaling through your nose and exhaling through your mouth.

There is another aspect of breathing that I need to mention. It is called the "Valsalva manoeuvre." Put simply, the Valsalva manoeuvre is when you try to exhale through your mouth but keep your mouth shut. This significantly increases the amount of pressure inside your chest cavity. This is exceptionally troublesome for trainers suffering from high or low blood pressure.

The Valsalva manoeuvre mostly occurs when a trainer is struggling extremely hard and forgets to breathe. As a spotter you must always encourage breathing and be aware if you do this when training alone.

An example of a correct breathing pattern on a bench press is as follows:

• Un-rack the bar

• As you lower the bar in a controlled fashion breath in through your nose

• When the bar slightly touches your chest begin to breathe out through your mouth until the bar reaches the starting position.

Note: There are times at the very beginning of the upwards phase of the bench press where you hold your breath for no more than half a second. A breath held for any longer than half a second is unacceptable.

Author: Matt D'Aquino
http://www.workoutsforjudo.com/

Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games. To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com/

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