Home Dumbbell Workout – Working For Fitness In Your Home

Dumbbells are practical fitness tools you can use at home or even inside the gym. There are also endless possibilities on what you can do with your dumbbell. Nonetheless, it is important that you first understand the safety measures on using dumbbells so you can effectively prevent any possible injuries. Below are some ideas on your home dumbbell workout.

The Basic
It involves practicing with very small weights first, or lifting without the weights before actually holding a dumbbell. This will make you familiar with the feel of lifting in your hand. Knowing the basic can also help you in avoiding probable injuries like over rotating the shoulders and hyper extending the lower back.

Weight Selection
Settle on your desired number of repetitions. If you are planning for a general training on strength building, you can do well with the single set of 8-12 repetitions. Begin with small dumbbells only and then slowly increase the weights until the final repetition can provide a good amount of challenge for you. If you can already feel that you can go on with a good form after you have finished your target, you may add more weights to your dumbbell by about 5-10%.

Proper Breathing When Lifting
When the weight goes up, you must breathe out air. If the weight is coming down, breathe in. If you lift when your breath is on hold, it can put your blood pressure in perilous spike.

Proper Movement
When you move, you need to know which joints are acted on by your muscles. It is important to pinpoint which joints are in use because it is only these joints that should move when you work out a particular exercise. Proper movement also involves no swaying back and forth or using momentum by moving other body parts in order to lift weights.

Proper Counting
When you lift, you must lift with slow counting of two as the weights are lifted. Slowly count to a minimum of two when you also put down the weights.

Need For Help
If you feel and think that you cannot control the dumbbells efficiently, you may use light weights only or a spotter to ease your lifting.

Avoiding Errors
A common error in dumbbell lifting is when a person flings or drops the weight right after a concluded set. Another error that you must pay attention to is to not lift with a sloppy form. You must employ proper motion range. You must also avoid lifting very fast. The dumbbells must be leveled when lifting. If you notice that the dumbbell sags at a side and it makes it difficult for you to level it, it is a sign that the dumbbell’s weight is not suitable for you.

Lower Body Workout
Dumbbells may be incorporated in your lower body exercises such as lunges and squats that can work on the hamstrings, quadriceps and glutes.

Upper Body Workout
When using dumbbells on upper body workouts; choose an exercise that does not need a spotter so you can lower your risk of injuries. You can perform bicep curls. Avoid overworking the shoulder muscles.

Core Body Workout
Dumbbells can be used to add more weight to your crunch by placing the tool on top of your chest. Yet, be careful not to allow the dumbbell to roll over your throat.

Who Can benefit From A Pilates Home Fitness Workout?

Have you been thinking about adding a pilates exercise routine to your daily workouts? If so, you aren’t alone. Millions are turning to pilates exercises to help get in shape and manage their physical health. In case you don’t know much about pilates though, lets see who can expect to benefit most from a pilates home fitness workout.

First a little explanation about what pilates is. It’s a system of set movements that employ isometric exercise to help strengthen the muscles of the body and improve flexibility at the same time. These exercise are very low impact and so they are gentle on the muscles, tendons and ligaments of the body. The movements are also combined with proper breathing techniques to help the exerciser focus on the quality of the movement, and the combination of breathing and physical exercise has been know to improve both mental and physical well being.

Interestingly, dancers were among the first to start the practice of pilates when Joseph Pilates first opened his studio in New York City. The demands that their art form places on their body is very formidable and pilates training helped improve their strength while also cutting down on the amount of injuries that they suffered. Their success led to others adopting the new program and as word grew more and more have been attracted to this new method of exercise.

So who can especially benefit from pilates? Actually the list is fairly long, but some who could get real benefits would include back pain sufferers. It’s very hard for those who live with back pain to find any form of exercise that they can do without aggravating their situation. Pilates on the other hand, is very gentle on their back and is designed to build a very strong core of the stomach and back muscles, many times helping eliminate the cause of back pain altogether.

Those who like to play a lot of sports can certainly benefit from a pilates routine as it helps them elongate their muscles and gain better flexibility. This in turn will aid in cutting down on sports related injuries. Often those who play sports employ some kind of strength training which is good, but if you don’t also have flexibility, strong muscles can tear easily. So pilates helps you be able to play longer, better, and with less injury.

Elderly and overweight people can use pilates very effectively too. The elderly are losing flexibility as they age and so pilates helps restore a lot of freedom of movement for them. And overweight folks often have a hard time beginning intensive workouts that burn calories without injury. But pilates can help them ease into a more active lifestyle while also slimming their body in the process.

Pilates is actually very good exercise for lots of people, but some do benefit more than others from this particular style of fitness workout. If you have been considering trying it, why not look further into the possibility of making pilates a part of your daily home fitness workout?

Home Ab Workouts For Men

Extreme is one way I used to be without even knowing it.

Ignorance was a bliss.

I had a one and half foot wide by six feet tall board with a strap at the end of it to hold my ankles. I did not know anything about biomechanics, muscle physiology, angle of force. Come to think of it, I did not know much about anything. As I said, ignorance was a bliss.

What I did know was that I was told by someone I trusted that to get six pack abs, I needed to do 1,000, you read it right, that is three zeros in front of the one, one thousand sit ups on that board in an inclined position. Well, if that is not extreme, you add “per day” and you get the picture. My ab routine was simple. One thousand inclined sit ups per day. I don’t get too much into the pain. I leave that to your imagination.

I started with four sets of twenty five and build to sets of one hundred, until I could do 1,000 in a row. I did get great abs and as a side benefit, I noticed that I could kick forever in my Tae-Kwon-Do classes. That 1,000 sit ups in a row build extremely strong hip flexors for me. These are the muscles that help you bend at the hips and help you with speed and stamina in continuous kicking actions.

You are looking for great ab workouts at home?

One way to do it is to get a simple exercise like a crunch and sit up and go to extreme with them. Forget 3 sets of 12 or 4 sets of 20. Go for four or five hundred. I guarantee that it will work.

But then, do you have the time for that? What about your other body parts? What about muscle imbalance?

This is where pure enthusiasm, shear power of will and blissful ignorance does not help. I had great abs and a lot of kicking stamina only in one direction and my punches were weak and I couldn’t do even 20 pushups.

This is where the science of exercise enters the picture. To get great abs at home or at the gym, you need to think about working your core. These are all the muscles around your midsection that connect your lower body to your upper body. And you need to do the exercises with correct angle of force. I leave the angle of force for another article. Once you learn about the angle of force you will not waste time with dozens of so called “ab exercises.”

A partially complete core workout includes supine (lying face up) exercises like crunches, prone exercises (lying face down) like superwoman, side exercises like side-planks.

The time you are after is about one and half minutes under tension. Time under tension is different than the time you spend on an exercise. For example in a side plank as long as you hold the plank position without sagging, all that time is considered time under tension.

On the other hand, in a crunch, the time under tension is when your shoulder blade is off the floor as long as you do not go on your hip bone. Lowering your shoulder blade to the floor or getting up high enough that you are on your sit-bone is actually considered rest.

Why about one and half minute? Well, to be a shameless promoter, I tell you that I keep some secrets for our members only.

The complete core workout has fifteen elements. You can visit myabstrainer.com for more details.