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How to workout using weight plates?

The weight plates in your barbells can be used by themselves to improve grip and strengthen the muscles of your hands and torso

Weight plates, usually added to barbells, come in different shapes, sizes, and weights. If you already have weight plates as a part of your home exercise equipment, then you can use them just by themselves. If not, then get plates in the range of 2.5 kilograms to 10 kilograms.

The advantage of using a weight plate on its own is that it improves grip and strengthens the small muscles of the fingers and hands.

In specific exercises such as the Halo (which involves revolving the plate from the front of your chest, back around the neck, and in front again), alignment of the joints is better and the execution of the exercise is smoother as compared to a dumbbell. Normally, all traditional exercises can be done with a weight plate to add variety and challenge to your fitness routine.

Workout structure

It can be done post cardio for 30 minutes, at least 20 repetitions and three sets of each exercise. Or you can exercise for time: each exercise to be done for two minutes, repeated twice. With five minutes of warm up and cool down each, it should take you 34 minutes in total. For warm up, you can perform three sets of 20 squats, shoulder rotations and pushups each. Beginners can reduce the number of repetitions.

Before you start, remember…

To wear comfortable stretchable clothing.

To maintain correct posture. Alignment of the joints is key to an injury-free workout. Avoid unnecessary pain or stress in the joints.

Exercises can be done with or without shoes.


The following exercises workout the arms, shoulders, legs, core, chest and…

Nisha Varma

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