dumbbell_arm_exercises_and_workouts, Appunti di Educazione fisica

Scarica dumbbell_arm_exercises_and_workouts e più Appunti in PDF di Educazione fisica solo su Docsity! DUMBBELL ARM EXERCISES AND WORKOUTS: 29 MOVES TO BUILD UPPER BODY STRENGTH The best dumbbell arm exercises are a simple and effective way to build upper body strength. These can be done anywhere, by anyone (by simply modifying the weights). Before we get into the dumbbell arm exercises, we need to know their benefits: • Builds strength • Can be done anywhere • Can do bilateral (both arms) or unilateral (single- arm) exercises • Improves full-body stabilization • Easily accessible and stocked in most gyms • Simple to vary the intensity • Can be used for cardio and strength workouts • An important element of functional training The best dumbbell arm exercises to build strength There are several muscles in your arms, including the bicep, triceps, rear deltoids, side deltoids, and front deltoids. Fitness instructor says the following dumbbell arm exercises are solid choices for building strength across the entire upper body since they incorporate different muscles: § Front raises and bench press (front delts) § Lateral raises and upright row (side delts) § Rear delt raises and underhand rows (rear delts) § Hammer curls and bicep curls (biceps) § Tricep extensions and tricep kickbacks (triceps) We had to know how to measure progress from doing dumbbell arm exercises Emily Servante, a personal trainer, explains how to understand if the dumbbell arm exercises, we're doing are making us stronger. She says that we need to obtain progressive overload to increase strength or build muscle. The main way we can measure this is by measuring training volume: sets x reps x load (the weight we're lifting). So, we could increase our training volume by increasing the total load, the training frequency, and the number of sets or reps. The easiest option is to try to get 2-4 more reps at the end of each set and when we will start to lift heavier, we need to return to our normal rep range. How heavy should the weight be for dumbbell arm exercises? We must work with a weight that allows our muscles to reach fatigue and it can be 5 or 50 kg, it depends on the person. When we are training, we normally want to be working in the 12-15 rep range. Because muscles of the arms tend to be smaller and the weight, we can lift is often lighter: so, to avoid failure on these muscle groups, we had to lift a lighter load for more reps. Is there anyone who should avoid dumbbell arm exercises? Some people should consider dumbbell exercises more carefully – especially if she or he has had a history of upper body, back or shoulder-related issues. Dumbbell arm exercises are safe and effective when we do them with the correct technique and are performed under control. If you feel pain during the training, this can be a sign to stop the exercise. 1 - TRICEP KICKBACK A. We start standing with a dumbbell in each hand, arms bent at 90 degrees, and palms facing each other with a slight bend in our knees. B. Engage our core and focus on keeping our spine neutral. C. Keeping our arms close to our body, straighten our arms to push the weight back. We must be careful not to swing the arms D. Pause for a moment before reversing the move. 2 - BENT OVER ROW A. We stand with both feet flat on the floor and our chest bent towards our feet. We have to soften our knees and extend our arms with a dumbbell in each hand. B. Flexing our bicep and tricep muscles, then we row our arms inwards and tense when the dumbbells are near our ribs. 13 - UNDERHAND BENT OVER ROW A. We have the same setting; we must only change the grip because in this case, we have a reverse hold. 3 - ARNOLD PRESS A. Stand with two dumbbells held at 90º in front of us. B. In one fluid motion, press the dumbbells overhead, keeping our palms facing away from us. C. Return to the starting position, trying not to use momentum to swing yourself back in. 19 - SEATED ARNOLD PRESS A. It’s the same exercise but in this case, we are sitting. 4 - BICEP CURL A. Hold a dumbbell in each hand at our sides with palms facing forwards and arms straight down. Step our feet shoulder-width apart, heels into the ground and bend our knees slightly. B. Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that the palm is now facing upward. Lower our dumbbell and repeat the same movement with the other arm. Remember to exhale when lifting your weight and inhale while lowering. 5 - OVERHAND CURL A. It’s the same set as the previous exercise, we must only change the hold: in fact, we have a reverse hold with palms facing toward our thighs. 8 - BICEP CURL TO PRESS A. We have the same set of “bicep curls” but in this exercise, we press the dumbbell overhead before lowering the weight back through your shoulder and down to your side. 6 - HAMMER CURL A. Stand upright with our feet hip-width apart. With our arms relaxed, hold the dumbbells by our sides, palms facing our hips. B. Then, curl our palms towards our shoulders, keeping them facing us the entire time. C. Now, with control, slowly lower them back down to the starting position. Repeat, keeping our feet planted. 7 - HAMMER CURL TO PRESS A. It’s the same set as the previous exercise but, in the end, we press them overhead until our arms are straight and the weights are directly over our shoulders. Slowly reverse to return to the start. 9 - V-RAISE A. Stand with feet hip-width apart, holding dumbbells in front of our thighs, with our palms facing backward. With straight elbows, lift the dumbbells overhead making a "V" shape with both arms. B. Slowly lower back down into the starting position and repeat. 10 - FRONT RAISE A. Standing with our feet shoulder-width apart and knees slightly bent, hold the dumbbells in an overhand grip in front of your hips. B. Keeping your arms straight, lift the weights up and out until they're at shoulder height. C. Pause, then slowly lower the dumbbells back down in front of your body for a count of four seconds. 11 - CROSSBODY CURL A. Stand hip-width apart, holding two dumbbells by our sides, palms facing toward each other. B. One at a time, curl each weight up towards our opposite shoulder. Reverse the movement and repeat on the other side. 12 - LATERAL RAISE A. Stand straight with a dumbbell in each hand by your side. B. Raise our arms outwards until they are level with our shoulders and we are in a T position. Lower and repeat. 14 - LATERAL RAISE TO FRONT RAISE A. Stand straight with a dumbbell in each hand by your side. B. Raise our arms outwards until they are level with our shoulders and we are in a T position. Lower, then slowly lift them straight out in front of our chest, before lowering them to starting position. 15 - REAR DELT ROW A. Stand holding a dumbbell in each hand, feet shoulder-width apart. Hinge at the hips until your upper body is parallel to the floor. Keep a slight bend in your knees. B. Avoid arching your back or slumping over. C. Squeezing your shoulder blades, raising your arms at a right angle, pausing when the weight is parallel with your waist. With control lower the weight back to starting position and repeat. 17 - UPRIGHT ROW A. It’s the same movement as the previous exercise but in this case, we do the exercise standing up. 16 - REVERSE FLY A. Stand holding a dumbbell in each hand, feet shoulder-width apart. Hinge at the hips until your upper body is parallel to the floor. Keep a slight bend in your knees. B. Let the weights hang in front of you, palms facing each other. Avoid arching your back. C. Squeezing your shoulder blades, raise each arm out to each side. With control lower the weights back.