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Nina's Dumbell Weights Routine
Original he http://tinyurl.com/9dvl
Dumbell Weights Routine: These work with whatever dumbells you have (obviously) but your best (and most economical) bet is to get some adjustable plate dumbells. Those are dumbells where you can put on different weight plates. You can get a 40 lb set with collars and rods for something like $20, but check out Play it Again Sports if you have one in your area, they've got 'em for cheap. I suggest adjustable as you'll make quick progress, and so you don't have to keep going out and buying more dumbells as you progress. Some basic sites to check out: Info & WT form: http://www.exrx.net/Exercise.html FAQ on WT (from misc.fitness.weights): http://www.trygve.com/mfw_faq.html There are many types of routines: full body, upper/lower split, push/pull, what have you. You can pyramid up in weight or start heavy and go light, or start light and go heavy. Personally, for teh basic weight trainer, you don't really need to be so complicated. For beginners, I like to suggest a full body routine 2-3 times a week, making sure there's at least a day of rest inbetween. Why full body? Because you'll won't be lifting as heavy as you can when you begin (as you're getting your form down) and newbies generally make excellent progress. Doing full body more frequently at the beginning makes sense as it gives your brain time to adapt to the movements you'll be doing. This is called CNS adaptation, or Central Nervous System adaptation. Usually people think "wow, I must be putting on scads of muscle" because your weight may stagnate or rise and your lifts will go up; however, this is generally due to the fact that your muscles are carrying a bit of extra water to repair the damage and CNS adapatation. In the end, don't worry. You'll progress how you progress. It doesn't matter if you're lifting 5 pounds or 500 pounds, it matters that you're expending maximum effort with good form. Add some cardio and eat correctly and you'll be happy with the results. Ah, cardio. The evil word. If you're doign cardio on WT days, do it after you lift. Sure, you'll want to warm up 3-10 minutes on whatever cardio machine of torture is least painful, but longform cardio shoul d be kept to the end. You'll get more benefit out of your weight training session, and lifting on depleted glycogen stores is no fun at all, while doing cardio with depleted glycogen is slightly less painful. So now it's time to lift! You'll start light, but end lifting as heavy as you can in GOOD FORM. Form is key. Do 2-3 sets of 8-12 reps per exercise. Rest 1-3 minutes between sets. You'll probably start out resting less when you begin, but as you lift heavier, you'll have longer rest periods. Up to you. Nothing magic about it. Okay, let's go: squats (legs, butt, thighs) http://www.exrx.net/WeightExercises/...s/DBSquat.html another pic: http://www.hardtrainer.com/ex_dbsquats.htm take notes on form from: http://www.stumptuous.com/badsquat.html The squat is a tricky exercise, one that takes getting used to. I'd suggest starting to do it without dumbells, just with bodyweight. And check out everything he http://www.stumptuous.com/learnsquat.html For women, generally a stace with feet slightly wider than shoulder width apart - or even wider (not shoulder width like most trainers will tell you) and toes pointed slightly out is more suited to out personal biomechanics. But experiment and see what feels right for you. My only caveat: once you find a comfortable unweighted stance, use it for when you add weight. Don't start tinkering too much until you've got your form down right. Sit back and down. Keep chest high. Ah,squats. dumbell presses (chest) http://www.exrx.net/WeightExercises/...enchPress.html SLDL (hamstrings) http://www.stumptuous.com/baddl.html - bottom of the page She's using a barbell but you can use dumbells. Please note the form! As soon as your back starts to round, come back up. Do NOT go to the floor. You should only lower yourself to the point right before your back starts to round. What that point is depends on your flexibility. A lot of sites (and a lot of trainers) teach this in a dangerous manner, insisteing the trainee go al the way to the floor. What you're doing when you round your back is letting all those lovely little muscles in the low back take the entire load as opposed to the hamstrings. And M-O-O-N, that can spell injury. So listen to your friendly neighborhood SlackMistress, mmmkay? rows (back) http://www.exrx.net/WeightExercises/...ntOverRow.html bicep curls (biceps) http://www.exrx.net/WeightExercises/Biceps/DBCurl.html calf raise http://www.exrx.net/WeightExercises/...gleLegCalfRais... ml tricep extension (triceps) *** if this exercise bugs your elbows, pick another exercise fom the exrx.net site. http://www.exrx.net/WeightExercises/.../DBTriExt.html shoulder press (shoulders) http://www.exrx.net/WeightExercises/...lderPress.html weight crunches with the dumbell on your chest This is roughly the order I'd do 'em in, going from larger muscle groups to smaller. I'm missing a lat exercise: you could add in chins if you've got a chin up bar at home. But I wouldn't worry about 'em for now. You can start adding in different exercises or such once you get used to this. Fr'example, one workout day I might do squats, the next workout day I might deadlift. Or workout day one I might do bench press and workout day two I'll do incline bench. But just get the basics down for now. Have fun, be careful, and DOMS (delayed onset muscle soreness, which you will be having) can be alleviated by some light cardio the next day. As to diet, if you're not doign a TKD or CKD, then simply have a protein shake after you lift. Or have your highest-carb meal of the day directly after you lift. Keep it as low fat as poosible, though, as you want all that goodness to go straight to your muscles and not spend time in your stomach waitin' to get all disgested-like. A few more things: The soreness will go away. Just 'cause you're sore doesn't mean you've accomplished anything more, and just because you're not sore doesn't mean that you've accomplished anything less. Being sore just means....being sore. If your weight skyrockets after lifting, check your diet. Yup, food journals, people. Chances are you're not a genetic freak that's putting on six pounds of muscle a week. And if you are, I think Joe Weider might want to see you. Keep a lifting journal. Write it down as you go, bring it to the gym, whatever. It's nice to see progress, or look at sticking points, or see if you're losing strength at any point. Losing fat/gaining muscle: can it be done? Sometimes, kinda. To lose fat, you gotta eat at a deficit. To gain muscle, you gotta eat at a surplus. So how can you do both at the same time? But somehow newbies and people returning to WT after a long layoff can. So enjoy and train smart for those first few honeymoon months. You might be able to make some small muscle gains after this, but just worry about keeping the LBM you have. Take measurements: 'nuff said. That's all. Or that's all right now. Have fun, go slow, and don't make me come down there! Cheers, Nina -- Let's hear it for the weirdos! --Lydia Ash http://www.theslack.com |
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On Mon, 13 Dec 2004 16:41:54 -0500, Roger Zoul wrote:
Original he http://tinyurl.com/9dvl Dumbell Weights Routine: Copyright violations are criminal offenses. Post her permission; scan her your contract with Naina and post to a website. |
#3
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On Mon, 13 Dec 2004 16:41:54 -0500, Roger Zoul wrote:
Original he http://tinyurl.com/9dvl Dumbell Weights Routine: Copyright violations are criminal offenses. Post her permission; scan her your contract with Naina and post to a website. |
#4
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On Mon, 13 Dec 2004 16:41:54 -0500, "Roger Zoul"
wrote: Original he http://tinyurl.com/9dvl Dumbell Weights Routine: Dumbells are great for weight training. and I can do them in my own room. Thanks for the great link! Tom Low Carb Forum: http://slipperystar.suddenlaunch3.com |
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