Printable Dumbbell Workout Chart. Dumbbell curls If you have a pair of adjustable dumbbells and a bench of some sort, these dumbbell printables can help you get a great workout. With detailed instructions and general recommendations, beginning and intermediate weight lifters can work their whole bodies. If you need help downloading any of the printables, check out these helpful tips. In the sections below, printables for specific exercises provide illustrated and written instructions to help you use the proper form while you lift. To get started, use the basic workout printable designed for beginners and intermediate lifters. You can use either the dumbbell exercises described in the chest exercise printables or bodyweight exercises like pushups. Beginners will benefit from performing just one set of exercises for the chest, while intermediate lifters can add additional exercises. To help you with your chest workout, you can print these illustrated and written instructions: Shoulder Exercises Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. Beginners should perform a single exercise that attends to overall shoulder strength, and then add in additional exercises to work the specific deltoid heads. In order to assure proper form, using the following illustrated and written instructions: Dumbbell shoulder press Back Exercises Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. When you start, you should perform one overall exercise for each muscle group. Workout Routines for Dumbbell Exercises. The Weighted Crunch and Weighted Leg Raise dumbbell exercises will target your upper and lower abdominals while the Dumbbell Side Bend will strenghten your obliques. ABDOMINAL EXERCISES Section 6. Try these following illustrations and instructions to ensure proper form as you exercise your back: As you progress, you may add additional exercises, such as pull ups. Uses these illustrated printables to guide you as you exercise your legs: Dumbbell chest press If you'd like to do exercises that focus on smaller muscle groups, you may need to add a weight machine that has leg press and leg extension capability. You can purchase specific, inexpensive equipment for exercising your wrists and forearms. For your upper arms, you can perform specific exercises with dumbbells to strengthen them, as illustrated in these printables: Abdominal Exercises Working your abdominals does not require the use of dumbbells. Men’s Health Ultimate Dumbbell Guide is your easy-to-follow guide to every single move. Rated 4.1/5: Buy Men's Health Ultimate Dumbbell Guide: More Than 21, 000 Moves Designed to Build Muscle, Increase Strength, and Burn Fat by Myatt Murphy: ISBN: 9781594864872 : Amazon.com 1 day delivery for Prime members. Create easy-to-follow workout routines with exercise illustrations in seconds, FREE. Download PDF and print to use at home or the gym. Instead, beginners can perform basic abdominal crunches, while intermediate weightlifters can also add in oblique exercises. Beginners need to follow the workout for about six weeks in order to strengthen connective tissue and avoid injury. During early stages of workouts, lift weights that allow you to repeat an exercise for 1. As an intermediate weight lifter, you can begin to lift heavier weights and incorporate more exercises. Intermediate trainers should complete between six and ten repetitions for each set to failure. These techniques can help push you past plateaus and realize new growth. While you can perform some of these advanced techniques at home with dumbbells, you may wish to consider joining a gym where they have special equipment and coaching to help you meet specific goals. If you are using advanced techniques, which often produce extreme muscle fatigue and failure, work with a spotter for motivation and safety. If you are not sure about form, examine the printables carefully. UPPER BODY EXERCISES Date: . Dumbbell Incline Press x12 2. Barbell Incline Press 5. Dumbbell Bench Press 6. The 30-Minute Dumbbell Workout Program to Build Muscle. The 30 Best Shoulder Exercises of All Time >>> Topics: abs workouts. You may also want to work with an experienced weightlifter or watch a video that demonstrates the appropriate lifting form. When you lift weights, you place small tears in your muscles. Your body needs about 4. Incorporating an appropriate amount of rest in your weightlifting routine is essential towards maintaining growth and avoiding injury. Consistent effort pays off. Plan to exercise each body part at least twice a week. Ultimate Full Body Dumbbell Workout Pack for Men & Women Ultimate Full Body Dumbbell Workout Pack for Men & Women. Perform one workout 2 to 3 times per week (for example. FREE PDF: 6-minute Morning. Always warm up before lifting. Cool down and stretch after every session. Maintain an adequate diet and get plenty of sleep to give your body the support it needs to grow muscles. Last Updated: September 2.
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