Dumbbell Exercises: Gain Strength The Easy Way
Dumbbell exercises offer an easy way to build strength. The advantage is that not much room or equipment is needed to workout with dumbbells.
Basically all that you need is a pair of dumbbells and a little bit of room. If you don't want to spend a lot of money you can use items that you have around your house. Another option is to use adjustable dumbbells which are fairly inexpensive to buy.
As you continue to do dumbbell training, you will want to progress to slightly heavier dumbbell exercises over time. Because of the fact that you are using light weights, everyone can start no matter what their present strength level is.
Even the elderly can start with one pound dumbbell exercises and improve their fitness.
Another advantage to dumbbell strength training, is that you can do a fairly wide variety of exercises for all the major muscle groups.
Safety is yet another reason to workout with dumbbells. The average person never needs to use extremely heavy weight to gain excellent benefits from this type of training.
Strength training only needs to be done three days a week, or every other day. In between days are rest days where other activities can be done to supplement your dumbbell work.
Starting out, one to two sets per exercise for 8-15 repetitions is good; resting about 30-60 seconds between sets. Later, you may want to add another set per exercise.
Try the following routine:
1. Dumbbell Squat- Stand with your feet shoulder width a part. Hold a light dumbbell in each hand. Keep your head up. Bend your legs to about parallel to the floor. Return to the starting position. Do 1-2 sets of 12-15 reps.
2. Dumbbell shoulder press-With a dumbbell in each hand, raise both dumbbells to your shoulders. Press them together overhead. Return to the starting position. Do 1-2 sets of 8-15 reps.
3. Dumbbell bench press-Lie down on an exercise bench. Position each dumbbell at your shoulders. Press them above your chest. Return to the starting position. Do 1-2 sets of 8-15 reps.
4. Dumbbell Rows- With a dumbbell in each hand, bend over with your back straight. Each dumbbell is several inches above the floor. Pull up to your chest then lower back to the starting position. Your knees are slightly bent. Do 1-2 sets of 8-15 reps.
5. Dumbbell curls- With a dumbbell in each hand, palms facing forward, curl each dumbbell up to your shoulders. Lower and repeat. Do 1-2 sets of 8-15 reps.
6. Dumbbell triceps extensions- With a dumbbell in each hand, standing or seated, palms facing in, raise the dumbbells to your shoulders, lift your elbows toward the ceiling, extend the dumbbells and return to the starting position. Do 1-2 sets of 8-15 reps.
7. Ab crunches- Lie down on the floor. Place your hands on your chest. Bend your knees. Raise your shoulders off the floor as you contract your abdominals. Do 1-2 sets of 10-15 reps.
During each exercise, exhale when you push or pull the weight, then inhale to the starting position.
Of course, as always, check with your doctor before starting any new exercise program. If you are interested in a simple, effective exercise routine try dumbbell exercises.
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