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Move: Using Dumbells the Smart Way

Posted by on 30. March 2015

It’s the summer months and it’s the best time to show that toned body with defined Biceps, Triceps, Pectorals, Shoulders, Back, Hips and Legs.  A simple and regular workout using dumbbells can help bring a more toned version of you raring to hit the beach.  Move has the selectorized dumbbells that’s perfect for the occasion and it could save you a lot of space and investment on huge gym equipments. Here’s some smart ways to use your dumbbells to get optimal results.

Read about:

Smart Ways to Use Dumbbells

Even with the growing popularity of suspension training systems like TRX or resistance bands, free weights are still a primary training tool for both serious athletes and fitness buffs. Weight training is an effective method for building lean muscle mass, increasing bone density, strengthening the tendons and ligaments, as well as raising your basal metabolic rate so you burn more calories throughout the day.

A complete home gym is a dream setup for most homeowners, but of course all of the equipment like the bench press and weight stacks can occupy a fair amount of space. For those with limited space, all one needs to start an effective strength-training program are a yoga mat, a bench, and a set of dumbbells.

Here is a set of exercises that can be done to work on the upper body.

  • Biceps : Curls, Rotating Curls
  • Triceps : Extension
  • Pectorals : Bench Press, Incline Press, Flys,
  • Shoulders : Lateral Raise, Upright Row
  • Back : Reverse Dumbbell Row, 1-Arm Dumbbell Row
  • Hips & Legs : Squats, Overhead Squads, Stiff-Legged Dead Lift, ¾ Squat

Unless your goal is to achieve maximum strength and power, you don’t have to lift very heavy weights. For fitness-oriented needs and as a supplement to endurance athletes, weights should be your 10RM (Repetition Maximum) at most, done in just 3 sets. It’s important to focus on smooth technique all throughout each repetition. Avoid “jerking” the dumbbell to complete each movement. If you experience stiffness or cramping before you finish each set, stop the exercise. That’s your body’s way of telling you that you have achieved muscle failure. Don’t force your way through the movement as that will only lead to bad form and injury.

Note the rep and set that you were forced to stop, and try to do a little bit better after a few days. With proper technique and recovery, you should see strength gains in a few weeks. These will be quantifiable in the number of reps and sets you can complete, as well as the overall weight or Repetition Maximum that you can lift per exercise.

Performing a 30-minute strength training routine at least 2-3 times a week will be of great benefit to your form, posture, and overall well-being.

Recommended Gear:

Selectorized Dumbbells: simply add/remove the plates to set your desired weight. This simple, compact system eliminates the traditional need to have multiple dumbbells of various weights.

Grab your Core 90lbs Selectorized Dumbbells (P32,495) now at 30% off and up to 12 months 0% installment. The Move Summer Steal promo is valid until April 16, 2015 only.

For inquiries, contact Move Fitness at 887-1500 or visit their branches at 4th level of SM Megamall and SM Aura Premier. To get the latest updates from MoveFitness, log to their Facebook and Twitter accounts at facebook.com/MoveFitnessPH and twitter.com/movefitnessph .

About MOVE

 

From the retail specialists behind Philippine sports and fitness chains Toby’s Sports and Runnr comes a new concept, a new passion, and a new lifestyle for the world to enjoy. Enter Move – the country’s most innovative fitness lifestyle store in the country, which aims to inspire millions of Filipinos to a life of fitness at any place and time. Move’s vision involves a complete and holistic approach to measuring fitness and prescribing the proper lifestyle. Through personalized, in-depth fitness analysis, the customer is provided a complete workout plan, in which product categories are prescribed for optimal use. Not only does Move seek to improve the customer’s shopping experience, it also aims to help them become fitter, healthier, and happier without the hassle of going to the gym or hiring a personal trainer. Everything you need to become better is now in Move.

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18 Responses to Move: Using Dumbells the Smart Way

  1. Angelic Sinova

    Great info. I never realized how many exercise that can be done to work on the upper body <3

  2. Fi Ní Neachtáin

    Great tips for the dumbells. I actually have some but never use them, shame on me! I should begin to tone my arms.

  3. Myrabev

    I have just started exercising again and this is great info to know about different exercises you can do.

  4. CaliforniaPretty (Liz Leiro)

    This is an awesome fitness post :) I really like dumbbells because they don’t take up too much space and you can definitely use them while watching TV instead of being lazy. (Now maybe I should take my own advice and use them, lol!)

  5. Chubskulit Rose

    Great tips! I only use the dumbbells when my husband is around, he helps me lol. I agree with Liz and I should remind myself of that too lol.

  6. Krystal

    I have a set that I never touch. I really need to get back into it! Great way to get in shape.

  7. April @ Everyday Fitness and Nutrition

    Weight training is so important! I love lifting weights and would definitely rather use dumbells than resistance bands.

  8. Peachy @ The Peach Kitchen

    Thanks for sharing how to properly use dumbells, Franc.

  9. XmasDolly

    Not that I can ever do this having Spinal Stenosis, but I did always wonder about how it was done when people lifted weights and what they had to do to get it ready. Very interesting. Thanks for sharing.

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