Train your body with weights

It's one of the easiest workouts to do: even at home you only need a few items and very little space to get a stronger, better toned body with each passing day.
A good weights plan can train all the muscle groups in the body. And the strongest muscles aren't only the most powerful: they also function like shock absorbers, protecting your bones and joints from possible trauma caused by violent stress.

Here's how to start
To achieve the best results, decide on the amount and intensity of exercise based on your level of fitness. If you've got it right, after each exercise you shouldn't feel pain or even excessive fatigue. In any case, before beginning any program, speak with your doctor to make sure that all the efforts you'll be making are suitable for you.

Always start a warm up session with a few exercises to stretch your muscles. While working out, make your movements slowly and as far as your joints allow. When you're done, be sure to stretch the muscles you've used one more time.

Ready to go? Here are a few exercises you can do with the Wellness Rack weights. In some cases, your efforts will be more effective if you also add other tools, like the Wellness Ball (see exercises 1 and 2), which improves your stability.

Back: rower
• Rest one knee and the corresponding hand on the Wellness Ball (or a chair or bench) without arching your back.
• Extend your other hand, grasping the dumbbell.
• Bend your arm, bringing the dumbbell slightly above the level of your hip near your torso, then extend back to the starting position.
• Complete the series and repeat with the other arm.

 

 

 

 

 

 

 

 

Chest: extensions
• Laying with your back on the Wellness Ball (or a bench), bend your arms as shown in the figure.
• Slowly extend your arms upward.
• Return slowly to the starting position.

Legs: forward lunges
• Standing, lunge forward until your back knee nearly touches the ground, and then return to the starting position.
• Complete the series and repeat, changing legs.
• Your feet must stay parallel.

Calves: extensions
• Standing, rest one hand on the wall for balance and grasp the weight in your other hand.
• Raise your heel rising onto your toes, contracting your calf, and lifting the opposite foot off the floor.
• Return slowly to the starting position.
• Complete the series and repeat the exercise with the other leg.

Interested in learning more? Download the PDF with exercises for the Wellness Tools. You'll find other variations for using weights to train all the muscle groups in the body.