| HEY Bro,
Here is a workout plan I have derived for beginners(if you start today you will see results in a month also there is a PERSONAL TRAINER IN THE Community I suggest sending him a personal message and getting his advice. FITNESSMAN.. and there is another guy to but i cant find his name right now... when i see it i will send it to you, but in the mean time check out what i have written..
In a lot of ways dumbbell exercises are even better than barbells. The reason for this is because dumbbell force parts of your body to work on their own causing each specific muscle to experience the same weight. When you use barbells it's easier for a stronger muscle to dominate and help the weaker muscles complete the lift. Over time this can lead to an unbalance. Dumbbells help you develop symmetry.
Another advantage of Dumbbells that they are easy to store. You can slide them under the sofa, or throw them in the closet. Well don't throw the dumbbells they might go through the floor.
Check out some of our training articles, start a new dumbbell routine or just add a dumbbell exercise to your current routine. Safety is key, so make sure to look up any dumbbell exercise you aren't sure about to make sure you are using proper technique.
1.) Build those biceps
Hammer Curls - Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle.
2.) Try your triceps
Press – Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps.
3.) Shoulder the load
Shoulder Press – Can be performed sitting or standing. Sitting is recommended for beginners, as is a chair or bench with back support. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. It is important to be sure you are pressing straight overhead as the tendency is to move at a diagonal.
4.) Best Chests
Flies – This exercise can be done lying flat or at a slight incline with back supported. With a weight in each hand, extend arms above your chest with palms facing each other. Bend your elbows slightly and be sure to keep that bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat.
5.) Back to basics
Bench Rows – This exercise requires a bench set at a 30-degree incline. Adjust the height of the bench so that when you lie face down on the bench, your hands just barely touch the floor. Grab a dumbbell in each hand with your palms turned toward your feet. Bend your arm at the elbow and lift the dumbbells to your sides so that your upper arm is parallel with the ground. Slowly return the weights to the starting position and repeat.
6.) Get a leg up
Lunges – This is an exercise that is often included in an aerobics workout. Adding a dumbbell helps target the leg muscles and increases the strengthening effectiveness. Stand straight with feet about 12-18 inches apart. With a dumbbell in each hand, held at your sides, step forward with one foot, bending the knee at a 90-degree angle. Allow the other leg to bend automatically and that knee to just barely touch the floor. Push back to an upright position with the original foot and repeat. Do a set leading with the opposite foot as well, or alternate after each lunge.
These are just a few of the different dumbbell workout options.
NOW the FUN- RUN RUN RUN
Start gradual go for 3 30 minute aerobic exercises a week, but make it fun!!!!
Heres what I do.
Hills; find an intimidating hill and take it down; dont worry about the speed; its more the accomplishment; If the hill beats u and u have to walk then walk; dont overexert yourself; rather use the feeling of defeat as fuel the next time u tacklet the same hill next week; continue this until u own the hill; uphilli running is great for the abs;
jog- find a nice road course anywhere from 2-4 miles.. make sure it incorporates a few small hills to break up the monotonous of the long run; again just jog, if you need to walk, walk; but on the other hand if you are feeling great and you come to a straight away sprint it out; see how far you can go; then rest up with a walk or a slow jog until you get your wind back; this style of running builds great endurance and you will notice a difference by week 2; you will find yourself needing to walk less; its a great feeling;
Biking: get your self a mountain bike; I purchased one from wal-mart for around 80; and i use that when i dont feel like taking the run; again use the same road course; and just enjoy it; feel the wind; coast; and if you are feeling it pedal your heart out; its a great change and reminds me of childhood; i highly recommend getting a bike; also its makes a great date so its a win-win.
Jump rope: Can also be used in place of any of the top three; when jumping rope; Pick a number of jumps to reach as your goal. Say 200; and then jump to that number; do not worry about time or speed; they come as you become more agile.
Food:
heres your lunch options
drink: one one option H20
Furit: Banana, Orange, Apple: choose one
Yogurt: one serving
Snacks: Chex MIx or trail mix:
Main course: can of tuna plain; or a lunchmenat sandwich one slice of cheese three slices meat; lettuce if you ahve it and a slice of tomoato; or a salad (DO NOT EAT ICEBERG LETTUCE) its just no good for you, does more harm on the abs then good
Veggies: Celery or baby carrots; PLain that means no cream cheese, no peanut butter, and absolutely no ranch for the carrots
If you pack your lunch with the above ingredients two things will happen you will save 100 bucks a month and lose one size from your waistline guarenteed; _________________ SHURGS
add me on myspace www.myspace.com/jshurgs
|
CHAT
