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range of exercise routines involving different muscle groups but with
certain advantages in other aspects, like:
Saves on Costs. There is no need to buy numerous pairs of
fixed-weight dumbbells since the set already includes a selection of different weight plates which
you will need in your progression.
Saves on Space. With the number of fixed-weight dumbbells
you have to purchase in order to progress in your routines, you will soon be tripping over them,
whereas with adjustable dumbbells, you can just stack all the weight plates on a stand in one
corner along with the handle.
Easy to Change Weight Resistance. When you’re doing
super-set routines, you will not have a hard time adjusting weight resistance because adjustable
dumbbells feature spinlock or clip design and you can easily take off one weight plate and replace
with or add another for your next set of reps.
Conversely, when tackling a drop-set chest routine, you
can effortlessly decrease weight resistance by removing the appropriate weight plates.
Like regular dumbbells, adjustable dumbbells can also be used in presses
and flyes routines.
Flat Bench Dumbbell Press
-Start the exercise by lying on the bench. Put your feet firmly down on
the floor and spread them apart, shoulder width.
-Raise both dumbbells straight up at arms length, palms facing
inward.
-While keeping control, lower the dumbbells down to your chest.
-Pause for a short while then push the weights up to arms length again.
Try to press the weights up as fast as you can.
-Remember to keep your arms tucked to your sides. When pushing up or
lowering the dumbbells,
-keep your elbows from flaring. Breathe in when lowering the dumbbells and
breathe out when pushing the weights back up.
-It is recommended to arch your back a little, keeping the buttocks and
upper back to the bench.
-Your feet should remain pressed to the floor and kept
unmoving.
Incline Dumbbell Chest Press
-Lie down on the incline bench. Hold one dumbbell on each
hand with palms facing one another.
-Raise the dumbbells until your arms are straight up. This will serve as
your starting point.
-Lower the dumbbells to your sides slowly. Make sure that you have control
over the weights at all times.
-Using your pectoral muscles, press the dumbbells back up. Breathe out as
you press up.
-Keep your arms in the contracted position, hold for one second then
slowly lower the weights down.
-The length of time in bringing the weights down should be two times as
long when pushing them up.
-Repeat the movements.
For your safety, when you are finished doing your reps, put the weights on
your thighs before finally placing them on the floor.
So, whether fixed-weight or adjustable, it is best if you consider the
pros and the cons before picking up your own dumbbells for your gym.
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