Whether you are bodybuilding or simply exercising, dumbbells are highly indispensable tools. Many people think dumbbells are used only for bulking up muscles. To some extent, they are correct, but that is not entirely the case. Dumbbells can also help you trim down weight. Whatever your workout goals, it is advantageous to know how to use dumbbells properly.
Dumbbells vary in weight, and the unit of weight measure may be in pounds (lbs) or in kilograms (kgs). On one hand, dumbbells designed for building muscles are usually heavy in weight. On the other hand, those designed for losing weight are usually lighter. Medium-weight dumbbells are normally used for body toning. Select dumbbell weights based on your preferred workout program.
Prior to lifting weights, especially with dumbbells, perform proper body stretches. You need to prepare your muscles and reflexes before going into a stressful workout. Doing cardiovascular exercises and basic stretching will ready the muscles for weight lifting. In addition, you should practice proper breathing exercises. While lifting weights, you must know how to breathe in and breathe out to draw muscle strength.
You can use dumbbells while sitting, standing or while in motion. Here are a few steps on how to use dumbbells.
Wear gloves for weight lifting. When lifting weights, you must have a tight grip on the equipment. Make sure that your pair of gloves has a snug fit on your hands. The gloves must have anti-slip material located on the palm area. This will promote better grip on the dumbbell handle.
Do some thinker curls. The thinker curl dumbbell exercise is good for the arms, wrist, forearms and biceps. Sit over a bench and hold the dumbbell with your right hand or left hand. Rest your elbow on your thigh while holding the dumbbell. While in this position, lift the dumbbell up to your shoulders. As you lift, twist your wrist.
Wrist and forearm dumbbell exercise. Hold the dumbbell with your right or left hand and raise it until your arm and your body form a 90-degree angle. While in this position, raise the dumbbell up and down with only your wrist moving.
Dumbbell triceps’ exercise. Hold the ends of the dumbbell with both hands. In this position, the bar of the dumbbell is right between your hands. Sit upright, hold and place the dumbbell at the back of your head. Make sure that while in this position, your elbows are bent, forming a 90-degree angle. As you lift the weight, straighten your arms slowly.
Dumbbell exercise for the shoulder and upper body muscles. Lie down over a workout bench. Hold two dumbbells, one in each hand, and then push them together upwards. At the start, the arms must be bent at 90-degree angles at the elbow area. Raise the dumbbells up until they touch each other. Repeat the process as prescribed in your workout program.
Dumbbells are versatile workout tools that you can use in a variety of exercises. Like the exercise techniques enumerated above, each position targets specific muscles in the body. There are even more ways on how to position the body before lifting dumbbells. Most importantly, if you are working out in a fitness center, always observe the established rules to avoid any unwanted incidents.
What we have discussed are the few basic steps on how to use dumbbells correctly. Do not forget to perform stretching before you do your dumbbell workout routine. Also, make sure that you are properly hydrated. Enjoy your dumbbell workout and have fun!