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Dumbbell workouts have been around for many years, especially as part of weight
training equipment and programs. Fad workouts and equipment have come and gone,
but dumbbell workouts have remained an easy, inexpensive way to get in shape
and strengthen muscles. Their reliability and effectiveness are just some of
the reasons for the longevity of their popularity. Add in the fact that they
take up little space and cost far less than many other types of equipment, and
it becomes clear that they are a perfect choice for many fitness fans,
especially as part of a home gym. There are many different dumbbell workouts
that can be done at home.
Advantages of Dumbbell Workouts
Working with dumbbells has several advantages over other types of equipment that
use resistance. For instance, by their very nature, dumbbell workouts require
you to use stabilizing muscles that are important to strength, balance, and
posture. Unlike some exercise equipment that utilizes movements that may take
some getting used to, dumbbell exercises use many of the body's natural
movement patterns and also incorporate a greater range of movement than many
other types of fitness equipment. And the flexibility of dumbbell workouts
means that you can target specific areas of the body very effectively.
Dumbbell Safety
Before getting started with dumbbell weights, there are some basic safety rules
to follow. As with all forms of exercise, it is best to start with some
stretches or warm ups to loosen and prepare each muscle group. Failing to
stretch the muscles can result in strains, tears and other injuries. It is also
important to learn how to do the exercises properly, using correct form and
technique before moving to heavier dumbbell weight sets and more difficult
dumbbell workouts. There is a wrong way to do the exercises, and this too can
result in injury or at a minimum, a lack of conditioning or effectiveness.
Using a mirror helps you to see if you are using correct form.
In addition, experts recommend that with any type of weightlifting program, you
have someone spot you at all times. Spotting entails having a person who
watches every step of your workout to be sure you are not overextending
yourself and to provide support and encouragement at critical points. A
properly executed dumbbell workout will push your muscles to their limits and
even a lightweight dumbbell can hurt like heck if you drop it on your head or
toe. Lastly, it is a good idea to check with your physician or fitness
professional before beginning exercises if you have health concerns or have
experienced an injury, especially in the back or shoulder area.
Dumbbell Workout Exercises
When people think of dumbbell workouts, they often think of working the biceps
and triceps. And in fact, dumbbells are ideal for strengthening and growing
these muscle groups. However, there are exercises that incorporate dumbbells in
ways that work every major muscle group in the body. The following six
exercises each tackle one area of the body. They are some of the most common
and easy to understand.
1.) Build those biceps
Hammer Curls - Stand straight and slightly loose with a dumbbell in each
hand. Extend your arms on each side of your body with your palms facing each
leg. Keep your elbows tight against your body, curl the weights up in a hammer
motion and slowly return to the starting position. You can work both arms
simultaneously or alternate the two. Repeat as many times as possible. Remember
the goal is to fatigue the muscle.
2.) Try your triceps
Press ? Lie flat on a mat or weight bench. With a dumbbell in each hand,
extend your arms straight above your head, palms facing each other about two
inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your
elbows and slowly lower the weights until your hands are on either side of your
head. Push your arms back to the extended position and repeat for the desired
number of reps.
3.) Shoulder the load
Shoulder Press ? Can be performed sitting or standing. Sitting is
recommended for beginners, as is a chair or bench with back support. With a
dumbbell weight in each hand, extend your arms directly over your head, keeping
elbows slightly bent to avoid locking. Slowly lower your arms until they are
bent in a 90-degree angle, then push back to extended position and repeat. It
is important to be sure you are pressing straight overhead as the tendency is
to move at a diagonal.
4.) Best Chests
Flies ? This exercise can be done lying flat or at a slight incline with
back supported. With a weight in each hand, extend arms above your chest with
palms facing each other. Bend your elbows slightly and be sure to keep that
bend throughout the exercise. Lower your arms to either side until your upper
arms are parallel with the floor. Push back to the extended position and
repeat.
5.) Back to basics
Bench Rows ? This exercise requires a bench set at a 30-degree incline.
Adjust the height of the bench so that when you lie face down on the bench,
your hands just barely touch the floor. Grab a dumbbell in each hand with your
palms turned toward your feet. Bend your arm at the elbow and lift the
dumbbells to your sides so that your upper arm is parallel with the ground.
Slowly return the weights to the starting position and repeat.
6.) Get a leg up
Lunges ? This is an exercise that is often included in an aerobics
workout. Adding a dumbbell helps target the leg muscles and increases the
strengthening effectiveness. Stand straight with feet about 12-18 inches apart.
With a dumbbell in each hand, held at your sides, step forward with one foot,
bending the knee at a 90-degree angle. Allow the other leg to bend
automatically and that knee to just barely touch the floor. Push back to an
upright position with the original foot and repeat. Do a set leading with the
opposite foot as well, or alternate after each lunge.
These are just a few of the different dumbbell workout options. Trainers and
fitness professionals have developed dumbbell exercises for all levels and
situations. Dumbbells are an inexpensive, versatile way to burn calories and
target specific muscle groups. They work well for people with limited space and
for anyone who wants to add difficulty to an existing workout.
About the Author:
C.J.
Gustafson is a successful writer for Best-Home-Gyms.com, providing
consumer information and reviews on the best home
gyms, strength training equipment, adjustable
dumbbells and the best
ab machines.
Copyright 2005
Best-Home-Gyms.com
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