However, some general guidelines I give my clients are to get about 8 hours of sleep each night, and take a day off from lifting at least days per week. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Compound exercises are some of the best ways to spend your time at the gym.
Recovery is just as important as actually lifting heavy weights. After serving in the U. Army for six years, she transitioned to personal training and now offers online programs such as Lift Like a Boss , which teaches women the basics of strength training. She has Read more. Topics strength training Fitness Tips. Sign up for our SELF Motivate newsletter Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter.
Dumbbells come in a variety of sizes, shapes, weights, and materials. A person can choose to buy individual dumbbells, a set, or adjustable weight dumbbells. Adjustable dumbbells allow a person to change the amount of weight they are lifting. There are two primary types of adjustable dumbbell: bar and plates and modern adjustable. Bar and plates are separate bars and weight plates that allow a person to add or reduce weight by changing the weight plates.
The modern adjustable type allows a person to adjust the weight by clicking and locking more or less weight onto the bar, without having to manually add or remove weight plates.
These types may be suitable for people who are short on storage space but want to use a variety of different weights during their training. Fixed dumbbells provide a consistent weight.
A person can buy them individually, in pairs, or as part of a larger set. Fixed weights come in an array of materials and shapes. Sets of fixed weights typically require a lot of room to store, unlike adjustable varieties. Consequently, people who do not have much space may want to consider a different option. Studio weights are often lighter weights with a coating such as textured neoprene or rubber.
This coating protects the weights and helps add slip resistance. Although a person can use these weights for strength training, the lighter weight range and superior grip make them well suited for cardio exercises. Individuals can use dumbbells for a range of exercises, including resistance and cardio routines. Dumbbells are some of the most versatile weights, because people can use them to work their core, upper body, and lower body.
Initially, a person should use light weights and learn the proper form for the exercise they choose to do. They should maintain strong form and use the correct technique to prevent injury. Once comfortable, a person can increase the weight to make the exercise more challenging. However, they should stop if they feel that the weight is out of control or too heavy. There are numerous exercises a person can perform using dumbbells.
A full-body dumbbell workout can include shoulder presses, chest presses, bent over rows for your back, and biceps curls, triceps kickbacks and forearm curls for your upper body.
For your lower body, you can do front squats, side lunges, deadlifts and calf raises holding dumbbells for extra resistance. For your abs, you can do weighted crunches and dumbbell side bends with a light weight -- 3 to 5 pounds to start. Keep your exercises simple as you are learning and add in new exercises as you learn them to keep your workouts fresh.
If you are no stranger to the weight room and want to build muscle using dumbbells, you should train at least four days a week. To build muscle mass and strength, you want to focus on specific muscle groups each workout. On Days 1 and 3, focus on your chest, triceps and legs. On Days 2 and 4, you should focus on your shoulders, back, biceps and core. Sets 4 Reps 10 each side Rest 0sec Tempo How Stand with a dumbbell in each hand. Do all the reps with one leg, then switch.
Why The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise. How Stand tall holding a dumbbell in both hands in front of your face. Raise it and move it around your head in a clockwise direction. Do all the reps, then repeat in an anti-clockwise direction. Why It will work your abs, which must be fully braced and engaged to keep your torso stable and upright, and it will improve the strength and mobility of your delicate shoulder joints for added injury-prevention benefits.
How Stand tall holding one end of a dumbbell with both hands. Squat down, keeping your back straight and core braced, until the weight almost touches the group. Stand back up to return to the start. Why At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits.
How Lie flat on the floor, holding a dumbbell across your chest. Engage your abs, then raise your torso off the floor. Squeeze your abs at the top, then lower yourself slowly and under control. Why The crunch is great for developing your upper abs, but only if you do it right. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum.
How Stand tall holding a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. Why The key to building bigger, wider shoulders is to make these muscles work through their full range of motion, so make sure you lower the dumbbells all the way back to the start position at the end of each rep.
Lean forward slightly, then raise the weights to the sides, leading with your elbows. Slowly lower them back to the start under control. Why This is a fantastic move for hitting your side delts — the section of the shoulder muscles that, when developed, creates a strong and wide upper body to help create the coveted V-shaped torso. How Stand tall with a dumbbell in each hand at shoulder height with palms facing you. Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start.
How Stand tall holding a pair of dumbbells in front of your body with straight arms. Keeping your chest up and leading with your elbows, row the weights up until your hands reach chin height. Lower back to the start. Why Building bigger shoulders means you also need to work your traps, which is what this lift does brilliantly. Keeping your chest up and arms straight, raise the weights in front of you to shoulder hit. Why This lift hits the front of your shoulders predominantly and, as with all shoulder moves, make sure you are controlling the weight at all times — it should never be controlling you.
How Stand tall holding a dumbbell in each hand with straight arms. Keeping your chest up, core braced and arms straight, shrug your shoulders.
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