![]() Start slowly by doing fewer reps and sets to ensure you’re not aggravating an injury or pinched nerve. ![]() If you’re doing this exercise to ease shoulder or neck pain, try doing the exercise without weights at first. Over time, try working up to doing 3 sets of 20 repetitions, 4 times a week. You can increase the number of reps as you build up your shoulder strength. Lower your shoulders back down and breathe out before repeating the movement.Īim for 3 sets of 10 repetitions to start.Usually with DB I let it pull my traps all the way down then bring it up fast and hold it for a couple seconds. I perfer DB but my brother likes BB so we mix it up. Do the movement slowly so that you feel the resistance of your muscles. However DB shrugs allow you to train each trap unilaterally, which can be good for correcting imbalances in symmetry. While you inhale, bring your shoulders as high up toward your ears as you can.Keep your chin up, facing straight ahead, and your neck straight. Bend your knees slightly so that they line up with (not past) your toes.If you’re doing the exercise with weights, bend down and grab them now. With your arms at your sides, turn your palms to face each other.Your feet should be shoulder-width apart. Start with your feet flat on the floor, in a standing position.The exercises in this dumbbell workout plan change every two weeks for maximum progress.Follow these steps to do this exercise safely and with good form. This workout grows with you! The Dumbbell Workout Plan Once the six weeks are up, change up the weights and go again. They tend to advance every two weeks to keep you on your toes and encourage as much progress as possible. That’s three-push, three pull and three leg workouts. That’s the case for a lot of workout plans, as it’s one of the single most effective ways to hit all of the necessary muscle groups, maximising progress in the minimum time period.įor a quick break down, there are three different workouts for each type of workout, spanning over the course of six weeks. This dumbbell workout plan is structured with the push-pull legs split in mind. Once you’ve got to grips with this plan, you can decide if it’s time to level up with heavier weights! We recommending starting out with a lighter set of dumbbells so you can perfect your technique. It all comes down to your goals and preferred workout style.Īs a starting point, take a look at our workout plan for beginners using dumbbells. Brace your abdominal muscles and maintain the five points of contact with the bench and the floor. Begin with dumbbell above your upper chest with your arms vertical and elbows unlocked or slightly bent. Meanwhile, heavier dumbbells will activate one specific muscle or muscle group, giving you a more intense workout. Credit: Merrick Lincoln, DPT, CSCS / YouTube. So should you choose light or heavy dumbbells? Lighter dumbbells are great for compound movements and improving coordination between different parts of your body. But if you plan to use a variety of weights, adjustable dumbbells could be more cost effective. They will either be fixed or adjustable fixed weights come in pairs between 1kg and 10kg, and are a great piece of equipment for beginners. Some have additional features like a triangular of hexagonal head shape. Pullovers can specifically target your chest or your back, and do activate muscles in both body parts. Most dumbbells are made from cast iron or stainless steel with a coating. I was performing the exercise in front of a mirror, and the movements were controlled and slow. Last night, however, my neck/spine grew a sharp pain. I have done this exercise weekly for the past month. 8 sets of 12 reps with 40lbs in each hand. They can also be used to target the lower body, with exercises such as squats and lunges. Or why not introduce dumbbells to your ab workout for a bigger burn? Last night I was trying to do dumbbell shoulder shrugs. Common exercises include bicep curls, tricep extensions, chest presses, lateral raises, reverse flyes and upright rows. Dumbbells will improve your strength, balance and coordination at the same time, making them seriously effective.ĭumbbells can be used for a variety of movements. ![]() They follow your body’s natural path of motion, which means you can exercise in a way that works for you. Want to move fast? Jump to the right section below.ĭumbbells are one of the most versatile pieces of home gym equipment. We’ve put together a 6 week dumbbell workout plan for beginners, helping you to get fitter and stronger. No matter your fitness goals, dumbbells can help you get there… with the right dumbbell workout plan, of course. Dumbbells are up there with the best exercise equipment there is. ![]()
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