Strength is the ability of the muscles to overcome resistance. It is a major component of physical fitness and needs to be developed in order to enhance performance. Strength training requires athletes to undergo various exercises such as lunges, weight lifts, crunches, back extensions, dead lifts etc. Dumbbell exercises are the most common form of exercise available in most commercial gyms. They can be used to perform a wide range of strength training programs and can also be used to compliment various other programs such as resistance machines, barbells or resistance bands.
Benefits of Dumbbell Fitness Strength Training: Dumbbells are the most common weight lifting equipment. When performed correctly dumbbell exercises are extremely safe and have a number of benefits. These exercises help develop a balanced posture and reduce the risk of injury. They allow a greater range of movement than resistance machines.
Tips for performing dumbbell fitness exercises:
Warming up:
5 to 10 minutes of a light warm up routine is necessary prior to performing any exercises as it increases blood circulation and prevent any injuries. This includes slow running, jogging, treadmill exercises etc. This should be followed with stretching exercises. A proper warm up raises the pulse rate and increases the temperature of the muscles.
Overload:
The principle of overload should be followed in order to achieve maximum gains from dumbbell exercises. To achieve overload, start with a low weight and increase the resistance gradually by using proper technique.
Avoid dropping the dumbbell:
After completing an exercise routine you might fell like dropping the dumbbells to the floor instead of lowering them under control. But it must be remembered that while the weights are in your hands your muscles are under considerable tension and suddenly letting go off them will release the tension rapidly, thereby increasing the risk of muscle tear.
Get a customized program:
It is essential to get a tailor-made exercise program with a specific number of sets and reps as per the requirements of your body.
Dumbbell Fitness Strength Training is used to develop maximal strength, explosive strength, endurance and increased muscle mass.
Dumbbell Fitness Strength Training Exercises:
There are various types of dumbbell exercises that help build the strength of muscles.
Flat dumbbell press: This is performed for strengthening the pectorals, triceps and the anterior deltoid.
Method: Lie flat on a bench and hold the weight directly above your chest. Extend the arms and palms towards your feet. Lower the weights to your chest under control. Press the dumbbells back to the starting position and repeat.
Inclined dumbbell press: These exercises train the Pectorals, Triceps and Anterior deltoid. It is the variation of the flat press and requires the bench to be adjusted at an angle of 30 to 45 degrees. It is performed in the same way as the flat press.
Seated shoulder press: This works the deltoid or shoulder muscles.
Method: Sit straight on the edge of the bench with the dumbbells extended directly above your head. Lower the weight slowly and under the control of your shoulder. When your arms are bent at 90 degrees press the dumbbells to the start position.
Back dumbbell exercises: These exercises work the lower back muscles, Hamstrings, and the hip muscles. They comprise of dead lifts, single arm row and lying bent over row.
Trapezius dumbbell exercises: These exercises strengthen the shoulders and develop the back muscles. They include upright rope, and shrugs.
Curls: These exercises are used for the development of the whole body and include hammer curls, preacher curls, concentration curls, etc.
Leg dumbbell exercises: These include half squats, lunges, calf dumbbell exercises and seated calf press.
Dumbbell Fitness Strength Training exercises are dynamic for improving strength and power, reducing body fat, developing lean muscle mass and promoting overall health and longevity. However, before performing any of these exercises you need to consult a registered medical practitioner in order to determine if your body is capable of handling the stress involved or not. You must also discuss any of the ailments you might be suffering from such as asthma, diabetes, coronary heart disease, high blood pressure, etc. with your doctor prior to joining any training programs.
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