Even with the growing popularity of suspension training systems like TRX or resistance bands, free weights are still a primary training tool for both serious athletes and fitness buffs. Weight training is an effective method for building lean muscle mass, increasing bone density, strengthening the tendons and ligaments, as well as raising your basal metabolic rate so you burn more calories throughout the day.
A complete home gym is a dream setup for most homeowners, but of course all of the equipment like the bench press and weight stacks can occupy a fair amount of space. For those with limited space, all one needs to start an effective strength-training program are a yoga mat, a bench, and a set of dumbbells.
Here is a set of exercises that can be done to work on the upper body.
Biceps : Curls, Rotating Curls
Triceps : Extension
Pectorals : Bench Press, Incline Press, Flys,
Shoulders : Lateral Raise, Upright Row
Back : Reverse Dumbbell Row, 1-Arm Dumbbell Row
Hips & Legs : Squats, Overhead Squads, Stiff-Legged Dead Lift, ¾ Squat
Unless your goal is to achieve maximum strength and power, you don’t have to lift very heavy weights. For fitness-oriented needs and as a supplement to endurance athletes, weights should be your 10RM (Repetition Maximum) at most, done in just 3 sets. It’s important to focus on smooth technique all throughout each repetition. Avoid “jerking” the dumbbell to complete each movement. If you experience stiffness or cramping before you finish each set, stop the exercise. That’s your body’s way of telling you that you have achieved muscle failure. Don’t force your way through the movement as that will only lead to bad form and injury.
Note the rep and set that you were forced to stop, and try to do a little bit better after a few days. With proper technique and recovery, you should see strength gains in a few weeks. These will be quantifiable in the number of reps and sets you can complete, as well as the overall weight or Repetition Maximum that you can lift per exercise.
Performing a 30-minute strength training routine at least 2-3 times a week will be of great benefit to your form, posture, and overall well-being.
Recommended Gear:
Selectorized Dumbbells: simply add/remove the plates to set your desired weight. This simple, compact system eliminates the traditional need to have multiple dumbbells of various weights.
Grab your Core 90lbs Selectorized Dumbbells (P32,495) now at 30% off and up to 12 months 0% installment. The Move Summer Steal promo is valid until April 16, 2015 only.
For inquiries, contact Move Fitness at 887-1500 or visit their branches at 4th level of SM Megamall and SM Aura Premier. To get the latest updates from MoveFitness, log to their Facebook and Twitter accounts at facebook.com/MoveFitnessPH and twitter.com/movefitnessph
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