Seven X Seven Smart Stability Stamina Strength Systems – Part 6

The Seven X Seven smart stability stamina strength systems Part 6 Weight Lifting for Wellness blog will help boost your overall fitness and strength. Using each system and one subsystem each day will put you on the road to rejuvenation and resilience. Combining several subsystems during the day for cross-training benefits will help you progress faster. Weight lifting for wellness helps build muscle mass and strength for a fit, healthy and independent lifestyle. A key factor for weight lifting is using proper breathing techniques.

Weight Lifting for Wellness offers a great workout for maintaining our muscle mass and a strong skeleton system. There are many choices to choose from including:

• Barbells are long metal bars with weight plates on each end that require a two-hand hold for the workout. They are often referred to as free weights because they are not part of an equipment or exercise machine with weights. You can add or remove weight from the bar for different weight workouts. Proper breathing, form, lifting, and posture techniques are important for optimal benefits and safety. Often times a special bench or rack is used for a greater variety of exercise modifications and options.
• Bodyweight exercises are always an option any time and anywhere. There are so many bodyweight exercises to do: air chairs, bear crawls, chin-ups, crab crawls, dips, handstands, jumping jacks, jump ups, lunges, planks, pull-ups, push-ups, squats, wall push-ups,
• Dumbbells are hand weights that are relatively short and can be done with one hand or both hands. Some dumbbells are a fixed weight and some allow adding or removing weight plates. Dumbbells can allow you to exercise and isolate one arm for training. Great exercises with dumbbells include bench press, bicep curls, deadlifts, fly, lunges, military press, overhead press, rowing, triceps extensions, and thrusters. Garage sales and thrift shops are a great place to find used weights and weightlifting equipment.
• Kettlebells are typically metal weights with a large curved handle and a metal base somewhat shaped like a tea kettle. The Kettlebell handle allows a one or two-hand grip. kettlebells come in different sizes and weights and cannot be altered. If kettlebells are unavailable then consider the DIY suggestions below for making your own.
• Medicine balls are usually made of a leather or plastic cover with sand or a weight material inside. They are used for one or multiple people to throw and catch. Medicine balls can be used to engage in a wide variety of exercise and fitness workouts. They are perfect for one person or multiple people to exercise and get the benefits of a full-body workout. Medicine balls are especially great for developing upper body stability, stamina, and strength. A cheap alternative to a medicine ball is a sandbag or sand tube which has sand put in a durable bag, bladder, or tube. In some MovNat videos, people tossed big rocks and sandbags instead of medicine balls.
• Sandbags and sand jugs (plastic containers filled with sand) are some of the least expensive and newest types of weight training. You can even make DIY sandbag weights with plastic or rubber containers filled with sand. By filling an empty bleach or laundry soap container with a handle with sand you now have a DIY kettlebell. Practice carrying them around the block to build arm, back, hand, and shoulder strength. Fill two small empty water bottles with sand and you now have a set of hand weights to use when walking for wellness. If you fill a truck tire inner tube with sand you can carry it while walking to build stability, stamina, and strength. These are all simple solutions to help you do more weight lifting.
• Weight machines can be an option for people with access to a gym or fitness facility. They offer the option to do many traditional weight lifting exercises such as bench press, lat pulldowns, leg extensions, leg press, military press, rowing, and weighted squats. While weight machines have some advantages they have many disadvantages. They can be very expensive, heavy, and take up a lot of floor space. For people with access to a gym, they can be easier, faster, and more versatile than traditional barbells and dumbbells. The bottom line is every child, man and woman can benefit from properly performed weight lifting for wellness workouts.

All of the Seven X Seven smart stability stamina strength systems offer great benefits and when you combine them your benefits skyrocket. Remember…investing in exercise and fitness pays big dividends and can boost your emotional, mental, and physical health. Our body and brain require exercise and fitness training to maintain and sustain peak performance.  Poor performance often comes from poor choices and decisions.