Page 19 - Fat to Flay Belly 1

professional supervision if you!re unsure of an exercise technique and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury.
FORM IS CRITICAL
Form form form first. Make sure you are doing the exercises correctly before loading.
Increase load slowly never add more than 1 kg per week at this stage.
I want you to focus on moving and getting to know what the exercises feel like - you will lose weight and that is our goal at this stage
Always engage your core by pulling your belly button into your spine
Always stand tall when standing up
Always keep the back straight - you may need to check your alignment in a mirror to begin with.
Weights : use a bar and plates, dumbbells or kettlebells
Assessments are body weight
A swiss ball is also used. ( inflatable ball )
If you are a beginner - You may begin with no weight and when you are comfortable, add weights . If you have been working out for over a year, begin with 2 sets.
Progression is the key . Establishing a workout time and forming a habit Getting the correct form and full range of motion is what is vital before increasing reps and load. Once you have the proper form... advance your repetitions, decrease your speed and add heavier weights to continue to challenge yourself and prevent muscle adaptation.