Total Body Training With Only A Pair Of Dumbbells. No time, no room, no home equipment.. With the total body- training program I will provide you with, you can exercise all your major muscle groups. What's more, you can do that from the comfort of your home, and at your own pace. All you need is a pair of dumbbells, albeit one of suitable weight, so you can improve your muscles and strength. As with any other kind of workout, warming- up is essential before you start. Five to ten minutes of walking, jogging or similar is recommended. The Exercises. Squat: Stand up feet shoulder width apart; hold the dumbbells straight on your shoulders or to the side of your body. Flex at the hip and then bend your knees and go all the way down as if sitting in a chair until your thighs are parallel with the floor. Lean your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement. Stiff Leg Deadlift: Stand up with feet shoulder width apart holding the dumbbells in your lowered arms (in front of you). Bend forward at the waist by flexing the hip. Keep your back flat and your head up. Tighten your buttocks and lock your knees while bending forward. Stop going down at the moment when you feel your hamstrings fully stretched and go back to the starting position. Lying Press: Lie down on your back in a semi- supine position. Hold the dumbbells next to your shoulders with palms facing forward and elbows bent. Push the weights upward and bring them together at the end of the movement, keeping them in the same plane at all times. Do not hyper- extend or lift your body at the end of the movement. What Does Supine Mean? Lying on the back, or with the face upward. Opposite to prone. Lying Fly's: Lie down on your back in a semi- supine position. Hold the dumbbells in your hands, arms to the ground. Bring your palms together, above your head, drawing a half- circle with each hand while slightly bending your elbows and moving only at the shoulder joint until you feel a full stretch in your pectorals muscles and anterior deltoids. Overhead Press: Stand up feet shoulder width apart, knees slightly bent. Place the dumbbells above your shoulders, palms forward, and slowly raise them upward without reaching the end of the motion to prevent lifting your shoulder blades. Then get back to the starting position in a controlled manner. Lateral Raise: Stand up feet shoulder width apart, knees slightly bent. Hold the dumbbells palms facing each other in front of your body and lift your arms laterally up and away until they reach your shoulders height then slowly get back to the starting position. Bent- Over Rows: Stand up with feet shoulder width apart, knees slightly bent, then bend your torso to the front and stay at a 4. Pull the dumbbells to the sides of your body while flexing your elbows and pulling your shoulder blades in toward your spine then get back to the initial position. Bicep Curls: You can perform this exercise each arm alone, alternating arms, or both arms together. Hold the dumbbells next to your body palms facing forward, and then lift the dumbbells up by flexing at the elbow joint until they reach 3/4 of the way to your shoulders. Lying Triceps Extensions: Lie down on your back in a semi- supine position. Hold the dumbbells in your opposed palms. Your arms must be at 9. Flex at the elbow and lower the dumbbells backward to ear level without moving your shoulder joint. Return slowly to the starting position. Abdominal Crunches: Lie down on your back in a semi- supine position. Beginners Fat Burning Workout using Dumbbells: Type. If you’re looking to achieve a slender toned physique then this beginner’s fat burning workout using dumbbells. Another one of the big boons that weight training. Begin That First Weights Session. Tips on getting ready for weight training. Best Weight Training Guide. A guide for anyone interested in the more technical principles of weight training. The Dumbbell Arm Curl. Total Body Training With Only A Pair Of Dumbbells Training. With the total body-training program I will provide you with. All you need is a pair of dumbbells, albeit one of suitable weight. Hold a single dumbbell with both hands. Straighten your arms and point with them to the ceiling. Slowly raise your shoulders and upper back, concentrating on your upper abdominals. Then return to the starting position while controlling the movement. The Complete Workout. Click Here For A Printable Log Of The Complete Workout For Men. Click Here For A Printable Log Of The Complete Workout For Women.* The weight mentioned in the table is an average for beginners. A free guide to my current weight training program. Learn all of the details of my workout routine including exercises, sets, reps and muscle groups. List of weight training exercises Pistol Squat. Squats can be performed using only the practitioner's body weight. Body weight, dumbbells. You may adjust it depending on your level, or you can start with it and gradually increase each time you feel the improvement. Best Beginner Weight- Training Guide With Easy- To- Follow Workout! Want to take up a strength or weight- lifting program, but don't know where to start? Here are the basic guidelines, rules, and easy- to- follow workouts. Recently decide to get fit? Want to take up a strength or weightlifting program, but don't know where to start? Everyone has been in this position at least once before; you're new at the gym, and you don't know where to go or what to lift or how to use the machines. Well, help is here! I am going to tell you the basic guidelines and rules for starting out in a weightlifting program; whether it is for strength, weight loss, lean muscle gain, or just overall fitness, this article and workout can help you figure things out and get started off on the right foot toward your health and fitness goals. Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio. Consistent training (more than twice per week, for 1. Increased muscle- fiber size. Increased muscle contractile strength. Increased tendon strength. Increased ligament strength. All of these add up to a much healthier, fitter body that is less likely to be injured. You end up looking pretty good, too! Most people are more than willing to share when asked nicely. Finally, please leave your cell phone in your locker or car; nothing is more distracting than listening to another person's conversation unwillingly. Common Mistakes To Avoid. Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted. Not using enough weight; always play it safe, but if you can perform 3. Tip: Increase the weight no more than about 5% at a time. Moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle fiber activation both slow and fast twitch fibers, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it; if you haven't lifted in a long time, or ever, be careful what you ask of your joints. Not resting long enough, or resting far too long; both can be a workout killer. Tip: The recommended rest period is between 3. Beginner Weight/Strength Training Workout. Guidelines For This Workout. This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it. You may note that the majority of exercises are machine based; this is intentional as an unconditioned beginner, has less integrity in the joints, less stability in the core which supports the entire body during training; and this makes one more apt to be injured when attempting to lift free weight (dumbbells, barbells) when just starting out. Using machines provides support for these weaker areas and allows the intended muscle to be isolated and strengthened before progressing to free weight. Perform this workout at least two times per week, significant strength and fitness gains are obtained with only two workouts per week. Take one day off from weight training between each workout. For health gains, at least one set of 8- 1. For fitness gains, two sets of 8- 1. It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner. Rest at least 3. 0 seconds and no more than 9. Training Tips. A few tips to make your new training program work for you more effectively: Stay hydrated! Be sure to drink at least the minimum USDA recommended 8- 1. Drink a lot of water during your workout as well. Eat a small, balanced meal with equal portions of lean protein (lean chicken, turkey, beef or fish) and complex carbohydrate (oats, rice) 3. A huge meal is not necessary, just enough protein and carbohydrate to refuel and encourage healing in the body. If also performing cardio work for weight loss, do so after you train with weights, not before; or at separate times of the day all together. Keep a record of what you do, and when you do it.. All you have to do is register for your very own FREE Body. Space profile.. You can check that out and register here. Also, once you are on your way to being super fit, you can also take progress pictures, keep track of weight loss or gain progress, and measurements of all your body parts. This tool is also part of your free Body. Space profile, there is so much you can track and record..
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