Dumbbells are superb idea to add to your workout if you haven't already begun to use them. Also aerobic and fitness classes incorporated them into there regular sessions. The advantage for using them is the vast range of exercises are you can use them for such as one arm shoulder press, squats, bicep curls, tricep extentions and many more. Plus free weights are better than weight machines as you able to work on secondary muscle groups that you can include in your weight program. Our Personal trainer at Sport4plus.com has explained in six easy steps when it comes to choosing the right dumbbell set. But don't forget to use proper form in order not to injury yourself, so think about how to properly lift and put down dumbbells. E.g keeping your back straight and bending you knees:
Step 1 you want to begin by writing a workout plan for yourself, or follow our personal trainer who
suggests if your beginner start with just one dumbbell set of each exercise. Try for 12 reps in each set, then as you advance add another set each time.
Step 2 When picking up a dumbbell, check to find out if you can easily grip it in your hand. If the grip is too large for your own hand then it will simply increase your level of fatigue and make the exercise less effective. If your hand muscles struggle with the size of the grip, it will only take away your focus and you will get less benefit from the exercise.
Step 3 Find a dumbbell set that has a decent range, so the smallest dumbbell might have 2lb and the largest has 10lb with weights in between them. With that in mind you might start with 2lb and progress to 10lb.
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Fitness Mad Green Neoprene Dumbbells 2 x 1.5 kg Set
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Step 4 If your new test the smallest weight in the set first, by doing one exercise with dumbbell. For example try a good exercise like a bicep curl. You should be able to complete the right number of reps with a dumbbell that won't throw your form. If the weight is difficult then the dumbbell is too large for your exercise, saying that if you find the weight too easy then it's too small.
Step 5 At this stage you might want to try a mid-range dumbbell, so for example do a tricep extention with a 5lb weight.
Step 6 Finally choose the right dumbbell set, think through if it's the set you can push with as you become stronger. Remember as you get stronger, include more sets into your workouts with the same weight. If your muscles don't feel fatigue after the workout start stepping up in weight.
If you want to develop your hand grip on dumbbells our marathon loving fitness enthusiast Lauren recommends using hand grips:
Fitness Mad Pro Power Grip 10 to 40 kg
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Co-written with Sport4plus and Lillian Bauer a professional Physio who has completed 3 full marathons, 13 half marathons and several 10K and 5K's.
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