Weightlifting exercises exploit the strength of the entire body. Repeating weight-pushing movements overhead for a certain period of time forces the muscles to work, improving the ability to maintain strength in sports and exercise. In addition, the quadriceps, glutes, core and tripods work together, creating a solid foundation for strength development.
Hold a dumbbell, warm dumbbell or counter with shoulder width. Stand up straight, feet hip-width apart, in an upright position.
Gently bend your knees and hips, lowering your body slightly to prepare for the push-ups. Push yourself up, using your feet as momentum as you push the dumbbells over your head.
Stretch your arms up, locking your elbows tightly while keeping your torso tight. Gently lower the dumbbells to your shoulders in a controlled manner. Immediately, do the next move.
The 30-second weightlifting test helps you assess muscle endurance and overall strength. For beginners, 5-10 repetitions means you are building strength and coordination. You need to continue to improve your exercise and increase your strength.
On average, 10-15 reps give you a good combination of strength and endurance. You need to continue to speed up.
At an advanced level, 15-20 reps, this level requires high strength and exercise efficiency. At levels above 20 repetitions, your explosive, endurance, and strength are all well regulated.
