Achieve fitness and sport performance goals with dumbbell training One of the most versatile and effective forms of equipment, dumbbells have long been part of the training formula for building strength and power and toning the entire body. Dumbbell Training, Second Edition, describes how to use dumbbells as a primary mode of training to achieve your goals related to fitness, weight loss, or increased muscle mass. The book is loaded with more than 110 exercises targeting the core, upper body, lower body, and total body. You’ll also find 66 ready-to-use programs that target your specific goals related to fitness, weight loss, increased muscle mass, or improved athletic performance. Sample content Page 18, Introduction Cycle The introduction cycle reacquaints the individuals with the demands of resistance training. The full number of repetitions in each set determines the intensity. Individuals select a resistance that allows them to complete the full number of repetitions in each set using good form, forcing them to use a moderate resistance. In some of the later cycles, the first set determines the intensity. The person selects a resistance he or she can lift for the full number of repetitions on the first set and perhaps the second set, but if the resistance is selected correctly, the person should not be able to complete the full number of repetitions in subsequent sets. The pace, or speed of movement, used during the introduction cycle is relatively slow; whereas, the rest periods between sets and exercises are fairly long. Page 64, Decline Press Instructions 1. Lie faceup on a decline exercise bench. 2. Hold the dumbbells laterally at chest height. 3. Simultaneously press both dumbbells up until both arms are fully extended directly above the shoulders. 4. Lower the dumbbells under control to the start position. Common Errors • Performing the movement too quickly, which reduces the amount of time the muscles are under tension, potentially decreasing the training effect. • Using dumbbells that are too heavy results in the use of improper technique, such as lifting or lowering too quickly, improper body position, and reduced range of motion. • Elevating the hips off the bench excessively arches the lower back. • Limiting the range of motion reduces the training effect. Page 47, Lateral Raise Instructions 1. Hold the dumbbells at your sides with a slight bend at the elbow and the palms facing inward so that the dumbbells are resting against the top of the outside of the thighs. 2. Keeping the elbows slightly bent and without rocking at the torso, maintain a palms-down position and lift the dumbbells laterally to shoulder height. 3. Pause for a count of one and then lower the dumbbells under control to the start position. Common Errors • Performing the movement too quickly reduces the amount of time the muscles are under tension, potentially decreasing the training effect. • Using dumbbells that are too heavy results in improper technique, such as lifting or lowering too quickly, excessive bending at the elbows, and reduced range of motion. • Using a rocking motion at the torso to generate momentum and assist in the lifting action decreases the training effect on the target muscles. Do not rock your body to create momentum and make the exercise easier.
✔ Author(s): Allen Hedrick
✔ Title: Dumbbell Training
✔ Rating : 4.4 out of 5 base on (112 reviews)
✔ ISBN-10: 1492587001
✔ ISBN-13: 9781492587002
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
Readers' opinions about Dumbbell Training by Allen Hedrick
Josephine Alvarez
This book completely captured my heart. The characters were so relatable, and their journeys resonated deeply with me. The writing was poetic and powerful, leaving me with a sense of awe. I'm grateful to have experienced this literary gem.
Katherine Stevenson
The depth of character development was astounding. I felt like I knew each person intimately, understanding their hopes, fears, and dreams. It made the story so much more meaningful.
Sydney Richardson
I loved the powerful messages hidden within the story. The book tackled important social issues and made me ponder the world we live in. It's a must-read for everyone.
