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Dumbbell Training
There is no set approach when beginning a
training session with dumbbells or the more advanced home gyms. The golden rule
though is to start with low weights and periodically build up over time.
Training every day continuously is not recommended as the tearing of the
muscles need time to be repaired with protein. There are protein drinks on the
market, which will aid this, but the best way to build up a successful routine
is to plan in rest days. As for the equipment that you will need, you can start
with a small number of plates, perhaps say 4 each of 2 1/2 lb, 5lb, and 10lb,
in weight. Consider that your dumbbells will last a long time so spend a little
bit extra on quality materials that are easy to add and remove.
To
begin, you might want to just make two 10lb dumbbells; ie. each dumbbell will
have 2 x 5lb plates.
Biceps Curl
Taking
a look at the alternate curls to develop the biceps
 To do these, you can either stand or sit on a bench, with a dumbbell
in each hand, and the palm of your hand facing your thighs. Begin lifting the
right arm up, bending at the elbows, until you reach the shoulders. As you
lift, begin rotating your palms outward until they are facing straight
up.
When you reach the shoulder area, flex your muscle for about 1
second, then begin lowering your arm back to the original position, this time
rotating your palm inward until they again face your thighs. Now, begin lifting
your left arm, following the same procedure as with your right arm. Flex at the
top, then lower your left arm and begin again raising your right arm, repeating
the exercise. Each time you complete this procedure with each arm it will count
as 1 repetition. Your goal to start with will be 8 - 12 repetitions. If you
can't do this with the starting weight, use less weight.
If you did these 8 - 12
reps and sat the weights down this would count as 1 set. You might then rest
for a minute or 2 (or more), and then pick the weights up and repeat the
procedure. Generally 1 - 3 sets of 8 - 12 reps for each exercise will be
plenty, unless you're into some serious bodybuilding. If you are, pick up a
muscle magazine and let them take you to a higher
level.
Another way to get 3 good sets in, and an excellent
way to quickly develop muscle, is to do 3 sets progressively. This means start
with 2 x 10lb dumbbells (or whatever weight is comfortable), and do a set of 12
repetitions. Immediately add two '2 1/2lb' weights to each dumbbell and proceed
to do 10 repetitions. Add '2 1/2' more pounds to each (if you have the plates
mentioned, remove all plates and put 2 10lb plates on each dumbbell) and finish
with a set of 8 repetitions. So you would start with 10lb dumbbells for 12
reps, 15lb for 10 reps, and 20lb dumbbells for 8 reps. These will definitely
give you a heck of a pump in the biceps.
Triceps
Press
Another way to get 3 good sets in, and an excellent way to quickly
develop muscle, is to do 3 sets progressively. This means start with 2 x 10lb
dumbbells (or whatever weight is comfortable), and do a set of 12 repetitions.
Immediately add two '2 1/2lb' weights to each dumbbell and proceed to do 10
repetitions. Add '2 1/2' more pounds to each (if you have the plates mentioned,
remove all plates and put 2 10lb plates on each dumbbell) and finish with a set
of 8 repetitions. So you would start with 10lb dumbbells for 12 reps, 15lb for
10 reps, and 20lb dumbbells for 8 reps. These will definitely give you a heck
of a pump in the biceps.
If you did these 8 - 12 reps and sat the
weights down this would count as 1 set. You might then rest for a minute or 2
(or more), and then pick the weights up and repeat the procedure. Generally 1 -
3 sets of 8 - 12 reps for each exercise will be plenty. Then repeat with the
left arm.
Shoulder Raises
Again, do these seated or
standing. With a dumbbell in each hand, allow your hands to hang down at your
side, palms facing in. Look straight ahead. Slowly raise your hands to the side
until you reach about shoulder level. Rotate the dumbbells slightly, thumbs
turning down and pinky turning up. Raise your arms a little above shoulder
level. Hold a second and then lower.
Use a lightweight for 12 reps,
then add about 5 pounds per dumbbell and do a set of 10 reps, then 5 more
pounds and do a set of 8 reps. Your shoulders will explode. If you have to in
the beginning, you can use the same poundage throughout.
But
remember before doing any exercise or training consult your doctor for advice
and when starting out do all exercise without exception in a moderate
way.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
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