Share this article. Chloe Gray Chloe Gray is the senior writer for stylist. Recommended by Chloe Gray. Workouts Build strong muscles without using dumbbells. Strength 4 simple, bodyweight exercises to strengthen your core. Strength 14 of the best pieces of workout kit to buy now. Workouts Get out of an exercise rut by upgrading your press-ups.
We will only be going over this section for beginners. Moreover, intermediate and advanced trainees will likely require barbells for Olympic lifts to continue building strength. F or those who seasoned in strength training, dumbbells can be a great to "maintain" or test their strength in new ways. Since strength training focuses on big, compound lifts exercises that target multiple muscle groups , we are going to break this down based on exercises Military Press: lb kg Bench press: lb kg Squat: lb kg Deadlift: lb kg.
These two options on Amazon offer either set of lb Papable or pairs going up to lbs Cap :. Some beginners have a more solid foundation from doing sports or labor work in the past, while others will not have that same base.
Be honest with yourself and choose a db weight based on what you think will challenge you. You will get stronger a lot quicker than you think so those heavier dumbbells that are lying around will be accessible before you know it, and those light ones that use to challenge you can be used for other things like fat loss workouts or ancillary exercises i. And when that day comes, you will still get use of your range of dumbbells.
They will never become obsolete. After all, your body has plenty of resistance to work with! That said, dumbbells can speed up the process by intensifying your workouts. Moreover, you will want to keep your rest time to a minimum. If strength is 1. Circuit training is great too!
Do exercises back to back then rest. Training like this will allow you to keep your heart rate up while also getting your muscles get pumped like crazy. A good 30 minute workout like this is all you need. Your metabolism will sky-rocket and you will be burning more calories throughout the day.
This is the perfect recipe for toning. Go for a pair of 10lb 4kg or 5kg and 20lb 9kg or 10kg dumbbells if you are beginner. If you want to lose weight and burn fat, you should focus on compound exercises. You shouldn't even bother with bicep curls and the like. Stick to lifts that target multiple muscle groups. Like DB thrusters, DB front squats, db sumo deadlifts, glute bridge chest presses.
If you do that, a set of 10lb and 20lb dumbbells will be perfect for you as a beginner. If you are concerned about your strength, get a 5lb and 15lb dumbbell set or even a 5lb and a 10lb. Remember, you will be doing high reps with low rest time, so it may seem light at first but after you are halfway through your workout, those dumbbells are going to be feeling WAY heavier. Get a 5lb 2kg and 10lb kg set of dumbbells. The same points above about doing compound exercises apply to women.
If you go for compound movements, these two db sizes will be perfect. If you feel you are really lacking in the strength department, add a 2 or 3lb dumbbell into the mix for your lightest weight.
If money is no concern, here are great options for men and women who want to lose fat and get toned:. This one has lbs kg , which is perfect for a mix of hypertrophy and weight loss or in other words, getting lean and shredded.
Get a 20lb 9kg or 10kg too if you want to go a little heavier for some leg-based compound movements. Related: How to increase your metabolism and lose fat fast. We much prefer using fixed dumbbells because they are more durable and they have flat ends rather than the handle sticking out on both sides.
Learning the techniques is something which you continue to do throughout your entire weight training journey , but getting comfortable and efficient with the very basics is something which will come fairly quickly with consistent training. Ideally you want to find a point at which the 10 — 15 rep becomes difficult while maintaining good form. This rep and set range is a solid foundation to start with. As you progress and get more experienced you can adjust the numbers to suit your goals and with what works best for you.
Lower reps than 10 — 15 and the stress will be too much as a beginner. A rep is comprised of 2 movements. The eccentric and concentric. For example, a bicep curl involves the curling of the dumbbell eccentric and the lowering of the dumbbell back to the start position concentric. Every weight training movement follows this pattern. Your job is the control both parts of the movement. This will be for maximum hypertrophy and injury prevention. Each rep should take 2 — 3 seconds to lift the weight, then 2 — 3 seconds to lower the weight.
Slow and controlled. In fact, more experienced bodybuilders with amazing technique will be able to use tiny weights for maximum effect to encourage muscle growth. Practice an exercise like an overhead shoulder press without weights, then with light weights. You'll notice that the exercise itself is more difficult, and that you need to engage more muscles to help you lift that weight. Concentrate on holding your stomach in and using good posture and body mechanics lifting a 2- to 3-pound dumbbell to start.
Beginners should use light dumbbells to prevent injury or strain to muscles and joints, ligaments and tendons. If the dumbbells feel light to you, increase your number of repetitions or sets. For example, a beginner should start with 2- to 3-pound dumbbells in each hand and perform up to 12 or 15 repetitions of exercises like single-arm rows, lateral raises, upright rows, hammer curls, biceps curls and triceps extensions.
For increased focus and intensity, perform two to three sets of each exercise or exercise circuit. Your dumbbell weight requirements will depend on why you're strength-training — whether you're lifting weights for increased strength and endurance, for example, or for power. Women lifting to increase muscle mass can use free weights between 5 and 8 pounds, while men can use 8- to pound dumbbells to start.
Build up to about 15 repetitions with the lighter weights.
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