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Dumbbell Exercises That Suit Beginners
< < < Dumbbells
Dumbbell Exercises That Suit Beginners
Word Count:
271
Summary:
We all have to start somewhere so this article outlines the lifting exercises that are suitable for beginners who have access only to dumbbells at the outset.
Keywords:
dumbbell exercises, beginners
Article Body:
The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.
Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Bench press, flyes
UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover
SHOULDER: Lateral raise, shoulder press, upright row
TRICEPS: Lying triceps extension
BICEPS: Curl, concentration curl
FOREARMS: Wrist curl, wrist extension
LEGS: Squat, leg curl, calf raise
< < < Dumbbells
BONUS : Effective Advice That Will Help You Successfully Build Muscle
The men and women you see on fitness magazine covers always look fantastic, but is it really possible to look like them? Although no one is perfect, it is possible to increase muscle and have a great body. Read on for some helpful tips that can lead you in the right direction, and help you transform your body into something amazing.
Learn from an expert who has already achieved your concept of the ideal body. Learning from the professionals can give you an edge on the competition, and it can help you develop the proper foundation that you need for success. Take this information and use it to provide you with the confidence and motivation you need when lifting.
Staying hydrated is essential for the effective building of muscle. You can injure your muscles if you do not keep your body well hydrated. Also, hydration is vital to boosting and keeping muscle mass, so it's crucial that you drink enough water.
It is OK to take a few short-cuts when weight lifting. Using just a little of your body in order to pump out an extra couple of reps is an excellent method of increasing the volume of your workout. However, you do not want to cheat too much. Maintain a rep speed that is controlled. You should always keep a good posture.
Creating a schedule for your program can allow you to maximize your muscle building potential and prevent injury. If you are just a beginner, engage in difficult workouts no more than two times a week; if you have been doing it for a while, you can add an additional day to your rotation.
Avoid relying on vitamin supplements. Supplements are a big help when you are starting any muscle building regimen. However, they should not replace proper nutrition. The term supplement suggests they should be taken in addition to a healthy diet. Because of this, you should actually aim to minimize supplement intake.
When you are designing a diet for a muscle-building program, carbohydrates are important. Carbohydrates are what your body needs to have the energy for workouts. If you don't eat enough of them your body can break down protein to use for energy instead. Eat just enough carbs to increase your body's function, but don't overdo it as it can lead to weight gain.
Don't workout for more than an hour. After an hour of working out, the body will produce cortisol at an increased rate. Cortisol has been shown to block testosterone, reducing the results you achieve. Making sure that workouts are less than an hour helps you to get the best results.
Make sure to eat plenty of vegetables. Proteins, complex carbs and vegetables are all important for building muscle. Vegetables are packed with vitamins and minerals, two things that are absent from high concentrations in protein and carbohydrate-rich foods. Vegetables are also rich in fiber. When you are consuming fiber, your body will be able to better use the protein that you eat.
A healthy diet of fresh foods is best when you are trying to increase your muscle mass. Anything that comes in a box or can should be passed over, as the chemicals it contains can hurt your immune system and reduce your energy levels. Eating healthy and nutritious foods helps to boost your immune system and increase muscle gain.
Don't push yourself past your limit, however, don't stop too early either. Every time you do a set, don't give up until you are totally exhausted and can't lift the weight even one more time. If necessary, trim the length of each set as your body tires.
An often overlooked part of a good exercise program is warming up. As your muscles are getting worked out more, there is a higher chance that they will get injured. Warming the muscles up prior to exerting them is a key factor in avoiding injury. Exercise lightly for about 5 to 10 minutes and do about 3 or 4 warm-up sets of light to intermediate intensity before starting serious lifting.
Make sure you include stretches when you are working on building muscle. Regular stretching provides two benefits to your muscle building. Stretching prevents soreness and also helps you to continue exercising. When you are building muscle, by making sure that you stretch on a regular basis your motion range can be substantially improved.
Many people begin increasing their protein intake immediately upon beginning a program to build muscle which is a mistake. By doing this, too many calories are being consumed and if a person is only exercising a small amount, fat can increase. Instead, gradually increase your protein intake by about a hundred calories every two days. Your body will then be able to use the protein to build muscle mass.
You aren't perfect, no one is, but you are very amazing! Just making the effort to seek out knowledge like this and absorb it indicate that you are close to making a huge positive change in your lifestyle. This is a great step in the proper direction, so see to it that you remember the things you learned through this guide and use it as much as you can.
The men and women you see on fitness magazine covers always look fantastic, but is it really possible to look like them? Although no one is perfect, it is possible to increase muscle and have a great body. Read on for some helpful tips that can lead you in the right direction, and help you transform your body into something amazing.
Learn from an expert who has already achieved your concept of the ideal body. Learning from the professionals can give you an edge on the competition, and it can help you develop the proper foundation that you need for success. Take this information and use it to provide you with the confidence and motivation you need when lifting.
Staying hydrated is essential for the effective building of muscle. You can injure your muscles if you do not keep your body well hydrated. Also, hydration is vital to boosting and keeping muscle mass, so it's crucial that you drink enough water.
It is OK to take a few short-cuts when weight lifting. Using just a little of your body in order to pump out an extra couple of reps is an excellent method of increasing the volume of your workout. However, you do not want to cheat too much. Maintain a rep speed that is controlled. You should always keep a good posture.
Creating a schedule for your program can allow you to maximize your muscle building potential and prevent injury. If you are just a beginner, engage in difficult workouts no more than two times a week; if you have been doing it for a while, you can add an additional day to your rotation.
Avoid relying on vitamin supplements. Supplements are a big help when you are starting any muscle building regimen. However, they should not replace proper nutrition. The term supplement suggests they should be taken in addition to a healthy diet. Because of this, you should actually aim to minimize supplement intake.
When you are designing a diet for a muscle-building program, carbohydrates are important. Carbohydrates are what your body needs to have the energy for workouts. If you don't eat enough of them your body can break down protein to use for energy instead. Eat just enough carbs to increase your body's function, but don't overdo it as it can lead to weight gain.
Don't workout for more than an hour. After an hour of working out, the body will produce cortisol at an increased rate. Cortisol has been shown to block testosterone, reducing the results you achieve. Making sure that workouts are less than an hour helps you to get the best results.
Make sure to eat plenty of vegetables. Proteins, complex carbs and vegetables are all important for building muscle. Vegetables are packed with vitamins and minerals, two things that are absent from high concentrations in protein and carbohydrate-rich foods. Vegetables are also rich in fiber. When you are consuming fiber, your body will be able to better use the protein that you eat.
A healthy diet of fresh foods is best when you are trying to increase your muscle mass. Anything that comes in a box or can should be passed over, as the chemicals it contains can hurt your immune system and reduce your energy levels. Eating healthy and nutritious foods helps to boost your immune system and increase muscle gain.
Don't push yourself past your limit, however, don't stop too early either. Every time you do a set, don't give up until you are totally exhausted and can't lift the weight even one more time. If necessary, trim the length of each set as your body tires.
An often overlooked part of a good exercise program is warming up. As your muscles are getting worked out more, there is a higher chance that they will get injured. Warming the muscles up prior to exerting them is a key factor in avoiding injury. Exercise lightly for about 5 to 10 minutes and do about 3 or 4 warm-up sets of light to intermediate intensity before starting serious lifting.
Make sure you include stretches when you are working on building muscle. Regular stretching provides two benefits to your muscle building. Stretching prevents soreness and also helps you to continue exercising. When you are building muscle, by making sure that you stretch on a regular basis your motion range can be substantially improved.
Many people begin increasing their protein intake immediately upon beginning a program to build muscle which is a mistake. By doing this, too many calories are being consumed and if a person is only exercising a small amount, fat can increase. Instead, gradually increase your protein intake by about a hundred calories every two days. Your body will then be able to use the protein to build muscle mass.
You aren't perfect, no one is, but you are very amazing! Just making the effort to seek out knowledge like this and absorb it indicate that you are close to making a huge positive change in your lifestyle. This is a great step in the proper direction, so see to it that you remember the things you learned through this guide and use it as much as you can.
