Hand weights, also known as free weights, are usually between 1 and 10 lbs. and you can use them to up the ante on less challenging exercises, like arm lifts and biceps curls. You can buy hand weights at a sports supply store or department store. According to the Mayo Clinic, weight training can improve your strength, health and appearance if you commit to healthy weight training exercises for 20 minutes, three times a week.
Step 1
Build up your weight gradually and do not lift more than you are comfortable with. There is no shame in starting with 1-lb. weights until you feel more comfortable. If possible, buy hand weights that come with removable discs to change the weight to fit your workout. It is better to exercise with the lowest weights available to avoid pulling, straining or tearing muscles.
Step 2
Practice arm lifts. Sit in a chair with no arms, with your back straight against the back of the chair. Place your feet flat on the floor and hold one weight in each hand. Place your hands down at your sides, with your palms facing in towards your body. Slowly raise your arms up to the height of your shoulders and hold for one second before releasing slowly down to your sides. Repeat up to 15 times, then repeat in intervals throughout your workout.
Step 3
Strengthen your upper arm with biceps curls. Sit in a chair with no arms, with your back straight against the back of the chair and your feet flat. Hold one weight in each hand, with your palms facing in towards your body. Bend your right elbow to lift your lower arm towards your chest, then slowly release. Repeat with the left arm, then alternate 15 times on each arm. Repeat once more later on in your workout.
Step 4
Sit in a chair with no arms and your back straight against the back of the chair. Keep your feet flat on the floor and shoulder-width apart. Keep your hands at your sides with your palms facing inwards, then bring both of your arms straight up in front of your body, to the level of your chest. Keep your arms as even as possible for one second, then release gently. Repeat 15 times, then repeat the exercise once more later on in the workout.
Tips and Warnings
- Place weights carefully on the ground--avoid dropping weights to prevent injury.
- Consult a doctor before using hand weights if you have health problems. Avoid running or walking while holding hand weights. Although you may have seen some people walking with hand weights, According to Mark Fenton, host of PBS's "America's Walking," it is too risky to walk or run with hand weights because it increases the risk of injury to the muscles in the shoulders and chest.
Things You'll Need
- Comfortable clothing
Member Comments