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WORKOUTS
The exercises below are are an excellent way to get started. Getting some formal instruction can also be helpful. Although working out with light weights is very safe, you should always check with your doctor before starting any exercise program.
1. Warm up before each work out, for instance run or march in place for a few minutes. Then do some gentle stretches.
2. Start with light weights, ones you can lift comfortably 8 to 12 times. This is called a set. Doing one set is beneficial, but see if you can work up to two or three sets. Gradually increase the weight; you may have to reduce the number of repetitions at first. Vary your routine by adding new exercises. This is called progressive resistance training. Lifting the weights should not be effortless. The goal is to tax your muscles somewhat. But don't overdue it: if you can't repeat an exercise eight times, the weight is to heavy.
3. Rest between sets for one or two minutes.
4. Work slowly and smoothly through the entire range of muscles. This reduces the chance of injury and soreness. Lowering the weight in a slow, controlled manner is also important. Don't "lock" (fully straighten) your knees or elbows when these are involved in an exercise, since that puts stress on the joint itself.
5. Exhale when you lift and inhale when you bring the weight down. Breath evenly with every repetition: holding your breath when lifting can raise blood pressure precipitously.
6. If you feel any pain during an exercise, stop immediately. Continue only if the pain subsides, but reduce the amount weight. Soreness the next day is normal when first starting to exercise or when increasing the amount of weight you lift.
7. Avoid arching your back when lifting a weight. help weight control. Even if you don't loose weight, you'll become fitter and trimmer.
8. Work large muscle groups first, such as those in the legs, chest, and back, which require heavier loads.
9. Pair your exercises. Each muscle group has an opposing one with which it works, so it is important to do both. For example, the quadriceps and hamstrings (on the front and back of the thigh), or the biceps and triceps (on the front and back of the upper arm). An imbalance between the opposing muscles increases the risk of injury.
10. Cool down after the workout. Repeat part of your warm-up and stretching routine to help muscles recover.
Dumbbells: upper body basic strength training.
Bench fly, for chest (pectorals).
Lying on a bench, hold weights straight up over your chest, with elbows slightly bent. Slowly lower your arms in a semicircular arc until weights are level with your chest, or slightly lower. Reverse the movement, bringing weights over your chest and repeat.
Lateral raise, for shoulders (deltoids).
Standing with your feet shoulder-width apart and knees slightly bent, hold dumbbells at your sides at thigh level. Slowly lift the weights out to the sides to shoulder level: keeping your elbows slightly bent. Slowly lower, and repeat.
Upright row, for upper back (trapezius), shoulders and arms.
Standing with your feet shoulder-width apart and knees slightly bent, hold dumbbells side by side at thigh (palms toward thighs). Slowly pull them up to your collarbone, until elbows are just above shoulder height. Slowly lower, and repeat.
Triceps extensions.
Supporting one knee and hand on a bench or chair, hold a weight at the side of your chest, keeping your arm bent so your elbow is behind you. Without moving the elbow, extend your arm behind you. Return to the starting position; repeat. Switch arms.
Curls, for biceps.
Sit leaning forward with your legs slightly spread and one hand on your thigh. Keeping the other elbow on the other thigh, hold a weight so that your forearm is horizontal. Slowly curl the weight up and in toward your chest; repeat. Switch arms.
Dumbbell squats, for buttocks, quadriceps, and hamstrings.
Holding dumbbells with palms inward, stand with feet hip-width apart; do not lock knees. keeping your weight on your heels, contract your abdominal muscles and bend your knees, lowering your upper torso. Do not go lower than what the illustrations shows. Slowly straighten up; and repeat.
Ankle Weights: lower body basic strength training.
Heel raises and dips, for calf muscles (soleus and gastrocnemius).
With ankle weights attached to both lower legs, stand with the balls of your feet on a thick book or step, slowly raise on your toes, then lower your heels as far as you can, and repeat. Use your hands for balance, not support.
Leg raises, for buttocks, and quadriceps.
Laying on your back slowly raise your left leg about 2 feet off the ground and hold for 5 seconds. Slowly then lower your leg and alternate by raising your right leg, then repeat.
Another good variation is to leg raises by laying on your right side then alternate by laying on your leftside.
Step-ups, for buttocks, quadriceps, hamstrings, and calves.
Stand facing a 9 to 14 inch step depending on your height. With your hands on your hips, place right foot in the center of the surface, so your knee is directly over the ankle. Learning forward slightly, slowly lift left foot and tap top of step with ball of left foot. Slowly return left foot to the ground. Repeat, then switch legs.
Walking, with your ankle weights attached, this is great for lower body conditioning, as well as providing for an excellent cardio work-out as well.
There are many other exercise routines that incorporate Dumbbells and Ankle Weights that can also be used.
