Dumbbell Training - Championship Chiropractic

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Dumbbell Training. Utilize dumbbells to increase muscle size, muscle tone, strength and anaerobic fitness. Dumbbells are an exercise tool used by themselves ...
Dumbbell Training Utilize dumbbells to increase muscle size, muscle tone, strength and anaerobic fitness. Dumbbells are an exercise tool used by themselves or in conjunction with barbells, machines, fitballs and exercise bands. Dumbbells are versatile and work the muscles in all three planes of motions. Dumbbell work isolates the primary working muscles while recruiting the assisting and stabilizing muscles to a higher degree than barbell training or exercise machines. Dumbbells can be employed in strengthening, toning and endurance exercises for the upper body, core and lower body. Lower Body Utilize dumbbells to stimulate gains in muscle strength, size and tone in the glutes, thighs and calves. Hold a dumbbell in each hand by your side while performing squats to target the glutes, quads, and hamstrings. Execute walking or standing lunges while holding dumbbells at your sides to develop the quadriceps, hamstrings and glutes. Train your calves by performing calf raises on a step with a dumbbell in one hand and the other hand holding a railing or wall for support. Upper Body Train your upper body with a plethora of dumbbell exercises. Dumbbell bench press and flyes target the pectoralis muscles. Dumbbell overhead presses and lateral raises develop the shoulders and triceps. Achieve strength in your midback muscles by executing dumbbell rows. Bicep curls and tricep kickbacks with a dumbbell tone and strengthen the upper arms. Core Simultaneously strengthen your core and upper body by executing dumbbell work on the exercise ball. Combining exercise ball work and dumbbell training forces core muscle activation in order to stabilize and balance on the ball. Exercises include: Bench Press, overhead press, lateral raises, pullovers, tricep extensions and curls. Grip Strength Build impressive grip strength with dumbbell work. Simple dumbbell exercises such as the farmers walk, hammer curls, wrist curls and reverse wrist curls build

power and size in your forearms, wrists and hands. Perform these exercises after all others to prevent fatigued gripping muscles from limiting other lifts. Multiple Body Parts Perform dumbbell combination exercises to get an entire body workout in a short timeframe. Superset combinations such as dumbbell squats & presses, dumbbell squats & curls and push-ups & dumbbell rows target numerous muscle groups simultaneously. Power Training Obtain power by performing Olympic style lifts with dumbbells. Perform heavy dumbbell cleans, dumbbell jerks and dumbbell snatches to develop power along with athleticism, balance, and coordination. Strength and Conditioning coach at the United States Air Force Academy, Peter Melanson states, “At the Air Force Academy we rely heavily on this type of training with our football program.” References    

Sports Fitness Advisor: 20 Dumbbell Exercises [http://www.sport-fitnessadvisor.com/dumbbellexercises.html] National Strength and Conditioning Association: Power Training with Dumbbells [http://www.nsca-lift.org/perform/articles/01065.pdf] Dumbbell Training for Strength And Fitness; Brzycki; Fornicola; 2006 Dinosaur Training: Lost Secrets of Strength and Development; Brooks D. Kubik; 1996

Dr. Donald A. Ozello DC Championship Chiropractic 702 286-9040