Dumbbells are easy to learn how to use, and can be used to perform dozens of exercises that can strengthen and tone every muscle in your body. Unlike resistance training machines that can travel only in a fixed movement pattern, dumbbells can duplicate natural movements used in sports and the activities of daily living. Dumbbells are extremely versatile; they can be used to target specific body parts, such as triceps or shoulders, as well as in free weight circuit training routines that provide cardiovascular benefits.
Selecting Your Dumbbells
There are many different styles of dumbbells, ranging from old school style cast iron and chrome, to brightly colored Neoprene covered models, designed to protect wood flooring from damage. Compact adjustable dumbbells with removable weight plates are another option. Standard dumbbells range in size from ½ pound to over 100 pounds each. Female beginners to free weight dumbbell training can start with a set of dumbbells weighing 3, 5 and 8 lbs.; men can begin with slightly heavier weights, perhaps 10, 15 and 20 lbs.
Learn Proper Form
Use dumbbells safely to avoid injury. A few sessions with a personal trainer at a private training studio, your health club or in your home will provide you with a customized weight training program, designed for your level of fitness to help you meet your stated fitness goals. A trainer can also provide you with tips and techniques for proper lifting, as well as guidelines for increasing weight used as you gain strength.
Unilateral Exercises with Dumbbells
Most people notice distinct differences in strength and balance between their right and left (dominant and non-dominant) sides. Postural dysfunction which limits flexibility in the back, shoulders and elbows, inhibiting full range of motion in the joints is another common problem. A key advantage to using dumbbells is the ability to address these unilateral strength and flexibility differences. Using one limb at a time to perform exercises requires increased muscular recruitment for stabilization, which means you get stronger faster and burn more calories.
Add Dumbbells to Your Existing Workout
Dumbbell exercises can be easily incorporated into your existing cardiovascular routine to build valuable metabolic-boosting muscle tissues. After your walk or run, grab a pair of dumbbells and perform toe raises for your calves, bent over rows for your back, biceps curls and triceps extensions. Tone and streamline your trunk and abdominals with crunches performed holding a dumbbell against your chest, or standing dumbbell side bends for your obliques.
Increase Explosive Power for Sports with Dumbbells
Explosive power has two components: speed and strength. Athletes who participate in sports that require jumping, kicking, throwing or punching can increase performance with dumbbell work. Tennis, soccer, rugby and basketball players, and even golfers, can train their muscles to contract and release at their maximum capacity as quickly as possible utilizing dumbbells. Increase sports performance with dumbbells by performing box jumps, jump squats, leaping split squats, punches and one arm push jerks, reaches and rotational work.
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