Who is lifting?
What weights are you doing?
How many pounds?
How many reps?
How often?
After looking at Jazz Hand's weights and seeing Jonathan's recommendation of 40-60 reps at light weight, I've decided I'm pretty weak. lol. I've only been doing pretty light weights to keep the shoulders and back strong. Scared to do anything to put much weight directly on my shoulders.
They are very slow squats toward one ankle. So you have the weight in your left hand and you do a squat, with a little lean toward the right side. Then you can get real mean and hold the squat down and shift your toes in and out to add just a bit of instability and really work the muscles. I do a lot of other leg exercises as well, just the sumos and the jeffersons really made me hurt(in a good way). I did static lunges, deadlifts, work the band and do leg lifts, and such.
My muscles were fairly fatigued by the end of the 5 weeks even though I only worked each muscle once a week, so this week has been weight lifting rest.
Tomorrow I am going to start lifting more endurance until the end of the year, so my weights will be much lighter, 40 pounds for legs, and depending on the muscle 5-20 for the upper body.
Also, lots of core work, doing that at least 4 times per week.
Weight lifting is my first exercise love! I tend to get results very fast from it in terms of muscle building.
edited to add: I also lift at home for convenience. I could probably lift much heavier if I had a spotter. Since I don't have that luxury(hubby does not want to get up at 5 and spot me, go figure), I lift what I can safely.
They are very slow squats toward one ankle. So you have the weight in your left hand and you do a squat, with a little lean toward the right side. Then you can get real mean and hold the squat down and shift your toes in and out to add just a bit of instability and really work the muscles. I do a lot of other leg exercises as well, just the sumos and the jeffersons really made me hurt(in a good way). I did static lunges, deadlifts, work the band and do leg lifts, and such.
My muscles were fairly fatigued by the end of the 5 weeks even though I only worked each muscle once a week, so this week has been weight lifting rest.
Tomorrow I am going to start lifting more endurance until the end of the year, so my weights will be much lighter, 40 pounds for legs, and depending on the muscle 5-20 for the upper body.
Also, lots of core work, doing that at least 4 times per week.
Weight lifting is my first exercise love! I tend to get results very fast from it in terms of muscle building.
edited to add: I also lift at home for convenience. I could probably lift much heavier if I had a spotter. Since I don't have that luxury(hubby does not want to get up at 5 and spot me, go figure), I lift what I can safely.
