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getfitpod
(get-fit-pod)
n
1.
A guide to getting yourself back into shape.
2.
Fitness, diet and health Information for the over 50 folks.
3.
Entertainment for your workout. 4. An audio blog chronicling a year of getting fit.
5.
Specially designed workouts. 6. Radio on the internet.
I put together this training session
to help our listeners get started with dumbbell training.
Strength Training needs to be an important part of any exercise and
fitness program, and dumbbell training is a convenient, effective,
and inexpensive way to build lean muscle mass.
I didn't invent these exercises, they
are all pretty tried and true standard dumbbell exercises. Rather
than actually coach you through this training session on one of the
Get Fit Pod episodes, I've decided to provide you with these written
instructions instead. I wanted to make this workout available as
soon as possible, so I will be upgrading the diagrams, and video
over time. For this first draft, I've tried to identify good
diagrams or videos of how to do these exercises. For the most
part, the instructions for each exercise are fairly easy to
understand. I will continue to look for effective demonstrations and
diagrams of these exercises and add them to this page. You can
also
e-mail me if you have any questions. Some of the exercises can
also be done with a
Swiss Ball.
During this session you will be asked
to do 12 repetitions of each exercise. This means that when
you select your beginning dumbbell weights you want to select a pair
of dumbbells that will allow you to do 11 fairly easy reps but
struggle with completing the 12th rep In other words you want it to be difficult to
do the 12th repetition of any one exercise. Once you can do 12 reps
easily, it's time to increase the weight of your dumbbells.
These 13 exercises will train and
develop lean muscle mass in your arms,
legs, glutes, abs, and shoulders. |
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I highly recommend that you get a copy
of Men's Health Ultimate Dumbbell Guide: More Than 21,000 Moves Designed to Build Muscle, Increase Strength, and Burn Fat .
This book has great information about dumbbell training, selecting
types and weights of dumbbells, dumbbell exercises at all levels,
and good diagrams for the exercises which make up this training
session.
Above all, this
is a "beginner's workout". Start easy and build your
foundation. Learn to do the moves correctly, and then, as your
effectiveness increases, and your dumbbell weight begins to increase
you'll want to move to more advance level exercises. Just be
real careful as you start out with this program.
Here we go! more
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| 1. Stand
straight holding a dumbbell in each hand, arms in front
of you. |
| 2. Turn your
hands out so your palms face forward. |
| 3. Without
moving your upper arms, slowly curl the weights up until
the dumbbells reach your shoulders-your palms should not
be facing toward your body. |
| 4. Flex your
biceps, then slowly lower your arms back down. |
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This exercise
is similar to the bicep curl, the difference-
you are sitting on a Swiss ball with a dumbbell
hanging down at your sides. |
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| 1. Sit on a
Swiss Ball with a dumbbell in each hand, arms hanging
down at your sides |
| 2. Turn your
hands out so your palms face forward. |
| 3. Without
moving your upper arms, slowly curl the weights up until
the dumbbells reach your shoulders-your palms should now
be facing toward your body. |
| 4. Flex your
biceps, then slowly lower your arms back down. |
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| 1. Stand
straight with your feet shoulder-width apart, holding a
light dumbbell in your left hand. |
| 2. Press the
dumbbell over your head so that your left arm is
straight-palm pointing out to the side. Reach your
right arm across your face and cup your left elbow with
your right hand - this will help keep your upper arm
stable as you perform the exercise. |
| 3. Without
moving your upper arms, slowly bend your left elbow and
lower the dumbbell behind your head as far as possible. |
| 4. Extend the
dumbbell back overhead until your left arm is straight
and repeat for one set. Then place the dumbbell in
your right hand and repeat the exercise with your right
arm. |
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This exercise
is similar to the tricep extension, the
difference- you are sitting on a Swiss ball
-with your feet wide enough to stay balanced
holding a light dumbbell in your right hand |
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| 1. Sit on the
ball- your feet wide enough to stay balanced - holding a
light dumbbell in your left hand |
| 2. Press the
dumbbell over your head so that your left arm is
straight-palm pointing out to the side. Reach your
right arm across your face and cup your left elbow with
your right hand - this will help keep your upper arm
stable as you perform the exercise. |
| 3. Without
moving your upper arms, slowly bend your left elbow and
lower the dumbbell behind your head as far as possible. |
| 4. Extend the
dumbbell back overhead until your left arm is straight
and repeat for one set. Then place the dumbbell in
your right hand and repeat the exercise with your right
arm. |
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Here is a link to a video which
will show you an example of this exercise
http://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.html |
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| 1. Sit on the
ball- your feet wide enough to stay balanced - holding a
light dumbbell with both hands |
| 2. Press the
dumbbell over your head and hold it so that your palms
are flat against the inside plate-one end of the
dumbbell should be pointing up and the other end
pointing down toward you head. |
| 3. Without
moving your upper arms, slowly bend your elbows and
lower the dumbbell behind your head as far as possible |
| 4. Extend the
dumbbell back overhead until your arms are straight. |
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| 1. Stand straight
holding a dumbbell in each hand-feet hip width
apart-with your arms at your sides, palms facing in.
-You can do this flat against the wall or you can use
the Swiss ball |
| 2. Slowly squat
down until your thighs are parallel to the floor, then
stand back up. But instead of pressing through
your heels, try pressing through your toes as you go. |
| 3. Once your
legs are straight, raise your heels off the floor as
high as possible. |
| 4. Hold for a
second, then lower your feet back to the floor. |
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| 1. Stand
straight holding a dumbbell in each hand and your feet
spaced hip-width apart, knees unlocked |
| 2. Let your arms
hang straight down at yhour sides, palms facing in |
| 3. Keeping your
torso straight, slowly bend your knees and squat down
until your thighs are parallel to the floor -your knees
should be directly above your toes |
| 4. Slowly stand
back up -pressing through your heels, not your toes,
until your legs are straight knees unlocked |
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| 1. Stand
straight with a dumbbell in each hand, arms along your
sides. |
| 2. Keeping your
arms straight, slowly bend to the right as far as you
comfortably can. |
| 3. Return to an
upright position, then bend to the left. |
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| 1. Stand
straight with your feet shoulder-width apart and hold a
light dumbbell with both hands around the handle like a
baseball bat. Twisting at your waist, turn to your
right and raise your arms overhead so that the weight is
directly over your right shoulder-your left heel should
rise off the floor as you pivot. |
| 2. Starting from
this position, squat down and rotate your torso to your
left as you simultaneously chop the dumbbell across and
down to your left. |
| 3. When the
weight reaches the outside of your left ankle, reverse
the motion and return to the starting position where the
weight is above your right shoulder. After you do
your twelve reps, switch positions so that you are
twisting to your right-starting with the dumbbell over
your left shoulder and twist down to the right. |
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| 1. Stand holding
a pair of dumbbells with your arms down at your sides,
palms facing forward. |
| 2. Curl the
weights up to your shoulders, then rotate the weights
180 degrees as you press them overhead. Your palms
should face forward at the top of the move. |
| 3. Reverse the
move by lowering the weights back down to your
shoulders, but don't twist them. Your hands should
end up by your shoulders, palms facing forward. |
| 4. Curl the
weights back down until your arms are back in the
starting position, twisting your wrists as you go so
your palms face forward at the bottom. |
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| 1. Lie on top of
a Swiss ball with your head and shoulders, and back
resting on the ball's surface-legs bent, feet flat on
the floor |
| 2. Grab your
dumbbell with both hands by its ends and tuck it to your
sches-elbows out to the sides |
| 3. Keeping the
dumbbell held to your chest, slowly curl your shoulders
and upper back up off the ball while concentrating on
steadying the ball as you go |
| 4. Slowly lower
yourself back down |
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| 1. Lie flat on
the floor with a dumbbell in each hand. Bend your
knees so you can place your feet flat on the floor. |
| 2. Extend your
arms straight up above your chest, palms facing in
toward each other with your elbows slightly bent. |
| 3. Keeping your
arms fixed in that position, slowly lower your arms out
to your sides in an arch like motion until the weights
are level with your chest. |
| 4. Slowly bring
your arms back up (arch like motion as if you are
wrapping your arms around a big ball) until the weights
are once again above your chest. |
| 5. Squeeze your
chest muscles for 1 or 2 seconds and repeat. |
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| 1. Stand straight
with your feet 6 inches apart and a dumbbell in each
hand |
| 2. Your arms
should hang straight down from your sides, palms facing
in |
| 3. Take a big
step forward with your left foot and lower your body
until your left thigh is almost parallel to the floor.
Your right leg should be extended behind you with only
the ball of your right foot on the floor. |
| Reverse the motion by
pressing yourself back up into a standing position, then
perform the exercise again, this time by taking a big
step forward wityh your right foot. Alternate from left
to right through the set. |
| Remember- don't lunge
so far forward that your knee extends past your foot. |
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| 1. Lie faceup on
a Swiss ball-knees bent and feet flat on the floor.
Just your head, shoulders, and neck should touch the top
of the ball-your lower back should be out and away from
it. Push your hips up so that your torso and
thighs form a straight line-parallel to the floor-with
your legs bent at 90 degrees. |
| 2. Position the
weights along the sides of your chest, elbows aimed at
the floor |
| 3. Turn the
wwights so that your palms face forward |
| 4. Keeping your back
flat -slowly press thye weights up until your arms are
fully extended above your chest, elbows unlocked |
| 5. Slowly
lower the weights back down along the sides of your
chest and repeat |
The five elements of
getfitpod- Di: Diet, Ex: Exercise,
Kn: Knowledge, Mu: Music.Ju:Journaling |
