It all comes down to your goals and preferred workout style.Īs a starting point, take a look at our workout plan for beginners using dumbbells. Meanwhile, heavier dumbbells will activate one specific muscle or muscle group, giving you a more intense workout. So should you choose light or heavy dumbbells? Lighter dumbbells are great for compound movements and improving coordination between different parts of your body. ![]() ![]() But if you plan to use a variety of weights, adjustable dumbbells could be more cost effective. They will either be fixed or adjustable fixed weights come in pairs between 1kg and 10kg, and are a great piece of equipment for beginners. Some have additional features like a triangular of hexagonal head shape. Most dumbbells are made from cast iron or stainless steel with a coating. They can also be used to target the lower body, with exercises such as squats and lunges. Or why not introduce dumbbells to your ab workout for a bigger burn? Common exercises include bicep curls, tricep extensions, chest presses, lateral raises, reverse flyes and upright rows. Dumbbells will improve your strength, balance and coordination at the same time, making them seriously effective.ĭumbbells can be used for a variety of movements. They follow your body’s natural path of motion, which means you can exercise in a way that works for you. Want to move fast? Jump to the right section below.ĭumbbells are one of the most versatile pieces of home gym equipment. We’ve put together a 6 week dumbbell workout plan for beginners, helping you to get fitter and stronger. No matter your fitness goals, dumbbells can help you get there… with the right dumbbell workout plan, of course. This means that at a push you could complete two more reps at the end of the set with your weight of choice.Dumbbells are up there with the best exercise equipment there is. ![]() For strength and muscle gain, towards the end of your sets, ideally you want to be sitting at around an eight out of 10. This is a scale from one-to-10, 10 being maximum exertion, one being minimum exertion. To choose an ideal weight, familiarise yourself with the RPE scale ( rate of perceived exertion). As a general rule of thumb, for hypertrophy ( building muscle) four sets of 12-15 reps should be sufficient. This ensures the reps are controlled and maximises on the eccentric (downward) portion of the rep.Ĭhoose a rep range and weight to suit your abilities.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |