Weight training and using dumbbells is always associated with sportsmen, bodybuilders, athletes, etc. However, weight training is beneficial to every individual. Dumbbells should be lifted in the right way in order tobuild up and tone the muscles.
It helps in strengthening the body as well as enhance the bone density of an individual. Such weight training, if not done the right way, might lead to injuries. Women can check out some of the Best Dumbbells for the woman if lifting dumbbells interests you.
Points To Keep in Mind To Use Dumbbells Safely
1. Never forget to Warm-up: Before you begin any workout, warm-ups are mandatory. And if you are moving into weight training, wherein you would be lifting a lot of weights, the chances of getting it done right and completing the set would be ruined if you miss out on the warm-up.
No matter how strong you are, warm-ups just increase based on your fitness level. It helps the muscles, the tendons and the ligaments that are involved in pushing weights, and supporting the body during training.
You could begin your weight training by spending about 10 minutes on a bicycle which will help you get started. A warm muscle can lift more weights and helps avoid injuries.
2. The Right technique: Lifting Dumbbells requires proper guidance from the experts. Techniques can be learned via observing other people working out, however, the possibility is that you might use the wrong technique and this may result in fractures, sprains and other injuries.
Which can be quite painful and will disrupt the weight training. You can check out some of the Best Adjustable Dumbbells which would lower the injury.
As a beginner, it is recommended to begin training under a qualified and knowledgeable expert in weight training, for e.g., an athletic trainer, as they will be familiar and well versed with all the right weight training methods and dumbbell exercises.
If you already are into weight lifting, consult with an expert trainer and cross check if your methods are right and if any changes are required to improve your training. The trainer will also let you know of some safe dumbbell exercises.
3. Begin with Barbells: As a beginner, don’t jump into using all the high-end equipment. Always begin the workout with a barbell. Barbells permit using more weights. The first step to strengthening the body is to lift heavy.
It makes you stronger. Once you are able to complete heaviest of the strength workouts, the next steps would be dumbbell exercises followed by body weight training.
4. Fix the Reps: As a beginner, you might wonder about the weights to be used and the number of reps each workout should be. This is purely based on your fitness goal. Post the warm-ups, one needs to understand their respective goal.
If the goal is to strengthen the body, ensure the heavy sets are limited to a maximum of six reps. If the goal is to build upon muscle, the weight should be selected and the reps should be between 8-12. In order to focus more on building up stamina, select a weight that can permit you to go more than 15 reps.
5. Ensure your form is proper: Whether you are a beginner or have been into fitness for years, each and every workout needs to be done the right way. The lifting of dumbbells/weights will require the right movements in your joints as well. If your form is perfect, the results will definitely be better and the injuries will be less.
At times when the form cannot be maintained, one needs to reduce the weight or the reps. Always remember not to force your body when it isn’t able to proceed.
Proper form is necessary even for simple steps such as picking and replacing weights on the rack. At any time if you are uncertain about your form, always consult a trainer for guidance and assistance on how to hold dumbbell correctly.
6. Remember to Breathe: Yes. This is very crucial as many times, during weight training and lifting dumbbells, one tends to hold the breath. The right step is to breathe out when lifting the dumbbells/weights and breathe in when lowering the dumbbells/weights. Always keep in mind, never to hold your breath.
7. Balance the workout: Do not focus on just one area. All the main muscles of the body require to be worked upon- be it the arms, chest, legs, back, hips or the shoulders or even the abdomen. The opposing muscles have to be strengthened in a very balanced way.
8. Maintain a tracker: Keep track of all your workouts, the number of sets, the number of reps, and the result of every workout. Always make note of the best lifts you have done and the maximum reps you have done using a specific weight.
This tracker helps you understand your requirements and areas for improvisation. Click here to learn 6 Tips for Dumbbell Exercise The Right Way
9. The Athletic Stance: You need to follow and implement exactly what an athlete does when you position yourself for standing workouts. You need to make use of the athletic posture.
In this posture, the feet should be approximately shoulder-width apart, the toes have to be pointed slightly outward, the knees need to be bent softly without much strain.
The torso has to be erect (i.e. The chest out, the shoulders pushed back, and the low back must have a slight arch) with the head looking right ahead. This position is strong and natural and becomes the start for any standing workout.
10. Work Around the Weak Links: The main workouts consist of multijoint movements which enable you to push the maximum weight as many muscles are involved. In such workouts, the set comes to an end when any one of the muscle groups reaches its failing point. Check out Perfect Dumbbell Exercises to Kill Belly Fat.
11. Get more out of your workout: Although you might be aware of all the workouts, you could benefit more out of it. The following pointers will be quite helpful:
- Squat: A squat begins with pushing the hips backward as far as possible. The lower back remains arched. The stretch should be felt in the hamstrings. Once the hips bend, you can start bending the knees and begin squatting low. This is required to squat to the maximum weight.
- Deadlift: The position chosen while getting ready for a jump is the posture to adopt- the legs should have a narrow gap. In order to grab the bar, as you bend, ensure that the hips are down and back is straight and the shoulders should be right over the knees.
- Bench Press: As you begin the bench press, the head should be off from the bench. The feet have to be stable. Once you hold the bar, pull the body from the bench and move forward, which makes your lower back arched when the butt touches the bench. The shoulder blades have to be pressed together.
- Shoulder press: When the bar reaches the shoulder level, one must remember to flare up the lats which permit you to make use of additional weight.
What one needs to remember and understand that the right training techniques and right postures should be the point of focus. One needs to fix his goals based on which the weights and the techniques can be selected and implemented.
As a beginner, it is always the best option to get the guidance and training from an expert fitness trainer. If you are into fitness for years, get your posture and techniques cross-checked with an expert. This helps in getting the best result and also avoids injuries while lifting dumbbells.