Dumbbells are practical fitness tools you can use at home or even inside the gym. There are also endless possibilities on what you can do with your dumbbell. Nonetheless, it is important that you first understand the safety measures on using dumbbells so you can effectively prevent any possible injuries. Below are some ideas on your home dumbbell workout.
The Basic
It involves practicing with very small weights first, or lifting without the weights before actually holding a dumbbell. This will make you familiar with the feel of lifting in your hand. Knowing the basic can also help you in avoiding probable injuries like over rotating the shoulders and hyper extending the lower back.
Weight Selection
Settle on your desired number of repetitions. If you are planning for a general training on strength building, you can do well with the single set of 8-12 repetitions. Begin with small dumbbells only and then slowly increase the weights until the final repetition can provide a good amount of challenge for you. If you can already feel that you can go on with a good form after you have finished your target, you may add more weights to your dumbbell by about 5-10%.
Proper Breathing When Lifting
When the weight goes up, you must breathe out air. If the weight is coming down, breathe in. If you lift when your breath is on hold, it can put your blood pressure in perilous spike.
Proper Movement
When you move, you need to know which joints are acted on by your muscles. It is important to pinpoint which joints are in use because it is only these joints that should move when you work out a particular exercise. Proper movement also involves no swaying back and forth or using momentum by moving other body parts in order to lift weights.
Proper Counting
When you lift, you must lift with slow counting of two as the weights are lifted. Slowly count to a minimum of two when you also put down the weights.
Need For Help
If you feel and think that you cannot control the dumbbells efficiently, you may use light weights only or a spotter to ease your lifting.
Avoiding Errors
A common error in dumbbell lifting is when a person flings or drops the weight right after a concluded set. Another error that you must pay attention to is to not lift with a sloppy form. You must employ proper motion range. You must also avoid lifting very fast. The dumbbells must be leveled when lifting. If you notice that the dumbbell sags at a side and it makes it difficult for you to level it, it is a sign that the dumbbell's weight is not suitable for you.
Lower Body Workout
Dumbbells may be incorporated in your lower body exercises such as lunges and squats that can work on the hamstrings, quadriceps and glutes.
Upper Body Workout
When using dumbbells on upper body workouts; choose an exercise that does not need a spotter so you can lower your risk of injuries. You can perform bicep curls. Avoid overworking the shoulder muscles.
Core Body Workout
Dumbbells can be used to add more weight to your crunch by placing the tool on top of your chest. Yet, be careful not to allow the dumbbell to roll over your throat.
The Basic
It involves practicing with very small weights first, or lifting without the weights before actually holding a dumbbell. This will make you familiar with the feel of lifting in your hand. Knowing the basic can also help you in avoiding probable injuries like over rotating the shoulders and hyper extending the lower back.
Weight Selection
Settle on your desired number of repetitions. If you are planning for a general training on strength building, you can do well with the single set of 8-12 repetitions. Begin with small dumbbells only and then slowly increase the weights until the final repetition can provide a good amount of challenge for you. If you can already feel that you can go on with a good form after you have finished your target, you may add more weights to your dumbbell by about 5-10%.
Proper Breathing When Lifting
When the weight goes up, you must breathe out air. If the weight is coming down, breathe in. If you lift when your breath is on hold, it can put your blood pressure in perilous spike.
Proper Movement
When you move, you need to know which joints are acted on by your muscles. It is important to pinpoint which joints are in use because it is only these joints that should move when you work out a particular exercise. Proper movement also involves no swaying back and forth or using momentum by moving other body parts in order to lift weights.
Proper Counting
When you lift, you must lift with slow counting of two as the weights are lifted. Slowly count to a minimum of two when you also put down the weights.
Need For Help
If you feel and think that you cannot control the dumbbells efficiently, you may use light weights only or a spotter to ease your lifting.
Avoiding Errors
A common error in dumbbell lifting is when a person flings or drops the weight right after a concluded set. Another error that you must pay attention to is to not lift with a sloppy form. You must employ proper motion range. You must also avoid lifting very fast. The dumbbells must be leveled when lifting. If you notice that the dumbbell sags at a side and it makes it difficult for you to level it, it is a sign that the dumbbell's weight is not suitable for you.
Lower Body Workout
Dumbbells may be incorporated in your lower body exercises such as lunges and squats that can work on the hamstrings, quadriceps and glutes.
Upper Body Workout
When using dumbbells on upper body workouts; choose an exercise that does not need a spotter so you can lower your risk of injuries. You can perform bicep curls. Avoid overworking the shoulder muscles.
Core Body Workout
Dumbbells can be used to add more weight to your crunch by placing the tool on top of your chest. Yet, be careful not to allow the dumbbell to roll over your throat.
Dumbbell Routines And Exercises is a fitness guide that will help you in easily achieving better physical shape. Superior Dumbbell Workout is another guide on how to use dumbbell for fitness.
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