Dumbells Exercise...

Hello, I'm David...

These days it seems more and more people are getting into fitness. Some because their health has declined and they need to get more fit in order to either prevent, or reduce the effects of certain diseases, and others simply because they want to look and feel better.

With so many people getting into it, I thought I would put up this page to help explain a few things about getting fit and the tools and equipment that can be used.

Using dumbells exercise a person can get a more even workout. Using a single barbell one side is often able to cheat and let the other pull more weight. With dumbells, each side of your body has to work evenly through the exercise.

Get the Most from Your Dumbbell Workout- 5 Exercises You Can Do Anywhere

It goes without saying that a dumbbell workout is easily the most convenient and effective way to get a quality full body workout no matter where you are. We all lead busy lives, and sometimes it’s just not possible to get to the gym when we need to. For many, a home gym or even a membership is just too costly an option to consider. This is why using free weights such as dumbbells have become such a popular choice for so many people. No matter where you are you’ll be able to get an effective and targeted workout.

What You Need To Start:

  • Set of dumbbells
  • Workout bench with incline (optional)
  • 10 - 15 minutes of time

Using a workout bench can give you a broader range of different exercises available at your disposal. Simply doing the same exercises on an incline can target different muscle groups and allow for a more balanced routine. If you do not have a workout bench however don’t worry, any flat or inclined surface will do. This can include a chair, bench, or even the floor itself.

Here are 5 exercises you can do with dumbbells that simply should not be missed.

  • Bicep Curls – This dumbbell workout can be done in several variations and will help tone and strengthen your biceps giving you increased strength and a faster metabolism. A concentrated curl is accomplished by using one dumbbell at a time alternating between your left and right hands between sets. Sit on a chair or bench and rest the elbow against your knee. With slow and consistent movement extend your arm and bring it back up all the while keeping your elbow touching your knee. Chest Presses – This effective exercise can be done while either laying flat on your back or on an incline. Holding a comfortably weighted dumbbell in each hand, start with your arms out to both sides and your elbows bent at a 90 degree angle. Slowly bring them up so that the ends of the dumbbells touch lightly, and then in a controlled motion bring them back to the starting position.
  • Bent-over Row – Holding two dumbbells in both hands keep your arms fully extended and the weights side by side in front of you. Keeping your arms relaxed bend over until your back is parallel with the floor and your arms are dangling in front of you. Slowly raise both arms simultaneously pulling the dumbbells up to you chest, hold, and then slowly bring them back down. This is a great dumbbell workout that focuses on your back.
  • Lunges and Half Squats –Holding dumbbells in both hands down to your side alternate lunging forward on one leg, and then another. For a half squat begin in the same position, but instead of lunging forward simply squat down halfway to the ground and slowly raise back up. Lunges and squats are a very effective exercise to build your leg strength, and the added weight will amplify the effect.

How to Maximize Your Dumbbell Workout Routine

Everyday millions of average people are enjoying the benefits dumbbells bring to their workout routine. Not only are they small and portable, but they’re also very effective at what they do. With a wide array of different exercises that can be used to target every muscle group it’s no wonder they’re so popular. But how can you be sure you’re getting the most out of the time your put into your dumbbell workout? There are a few methods to follow that can ensure you’ll burn the most calories and build the most muscle for your effort.

Your overall health is dependent on much more than just an exercise routine. While being active will certainly burn calories, if you don’t follow a healthy diet you’re going to be taking one step forward and two steps back. The muscle that can be gained with a dumbbell workout will increase your overall metabolism and as such your body will burn more calories during the day. Eating a calorie restricted diet low in fat and high in protein while following an exercise routine will ensure that the energy used will go into building muscle. This requires your body to make up the difference by burning fat for its energy. As you can see this is a very positive cycle for weight loss.

There are some good methods to follow that will help you get the most out of your dumbbell workout. Due to their versatility in allowing you to work both your upper and lower body you should alternate between the two within the same workout session. As muscles are being worked your body is redirected blood to them. By alternating you’re doing more work pumping blood throughout your whole body, and thus burning more calories. This is a great way to get more out of the time and effort you put into your routine.

When developing a routine that works for you it’s best to focus on one or two major muscle groups each day. This will allow them time to rest and grow while you are focusing on working another. If you focus on working each muscle group in every workout they’re not going to have time to heal. Rest is equally as important to your muscles as exercising them can be. The more you allow your muscles to tone and grow the more efficient your body will become at burning calories, and the more it will use its energy to maintain muscle mass.

Getting the most out of your dumbbell workout routine is something everyone is striving for. Making it just one part of your overall healthy lifestyle is key to achieving this. Being smart during your workout and understanding how your body works is the next step. Dumbbells are an amazingly versatile and cost effective tool for getting a full bodied workout. Make sure that you’re doing everything possible to maximize their benefits for you.

Get a Total Gym Workout in Your Home with Bowflex

For over 20 years everyday people just like you have been transforming their bodies with Bowflex. The modern technology that went into the design is simply revolutionary, and its continued success on the market shows that people are taking notice. The Bowflex itself comes in a number of different models, some using a system of long flexible rods which are attached to a line and pulley and others a newer technology utilizing coiled straps and cams for resistance. Both of these systems are capable of offering varying degrees of resistance that correspond with your skill level. Not only can anyone start using this amazing device, but you can be sure that it will continue to offer you a great workout as your skill and strength increase.

One of the main features that makes the Bowflex such a sought after piece of equipment is its compact size. It’s been designed with the home user in mind, and as such can easily be folded up and stored in any room in the house. Not everyone has the extra space required for a full home gym setup, especially the amount of equipment needed to offer what the Bowflex can. The machine itself only requires an area of 4.5’ x 3’ when folded. This makes it easily storable in any corner or walk in closet.

Depending on the model the Bowflex can support over 100 strength building exercises that target every major muscle group in the body. There are also a number of additional accessories you can purchase to upgrade your machine. The newer system utilizes what is called spiraflex technology and overcomes one of the major objections many had with earlier models. The ability to offer consistent resistance throughout the range of motion allows for a much more effective workout. In fact, this same technology has been used by NASA to combat the effects zero gravity has on their astronauts. While previous models are still very effective, the amount of resistance would change throughout the range of motion.

The sheer number of unique exercises and variations available make the Bowflex and incredible deal. These can range from muscle building resistance training to aerobic and cardio attachments such as the built in rowing machine. Included with the Bowflex is a complete guide to all the different exercises and a DVD to help you focus all that power into a workable routine for your skill level.

You’re just simply not going to be able to get a more powerful machine outside of a gym. Why would you pay money on gimmicky products and gym memberships that don’t give you nearly as much freedom and flexibility as the Bowflex systems do? Make an investment in your health, you’re worth it.

Which Bowflex Technology is Right for You?

Unless you’ve been living under a rock for the past 20 years you’ve definitely heard of Bowflex. There Power Rod resistance technology took the world by storm when they were first introduced in 1986 and through the years has been improved upon greatly. In 2006 a newer technology known as SpiraFlex was introduced to address some of the shortcomings of previous models and to further cement Bowflex as a name synonymous with home gyms. This is not to say that the older technology is now obsolete, as they are continued to be made available to anyone looking for an affordable and compact exercise machine for their home. Deciding which model is the right choice for you can be a little confusing however. Here are a few things you should know about each one.

The Bowflex ultimate home gym is the latest and most popular model that uses the traditional Power Rod technology. It boasts that it offers over 95 different exercises focusing on all different parts of the body including chest, shoulders, back, arms, abdomen, and legs. One of the biggest reasons people choose resistance technology over free weights is its ability to reduce joint pain after a workout. The traditional models support resistance ranging from 210-310lbs with an option to add up to 410lbs of resistance. This means that as your body progresses the Bowflex will always be able to give you the workout you need to keep going further.

The latest innovation in home gym technology was introduced a few short years ago. The Bowflex Revolution moves away from the flexible rods with their new patented SpiraFlex technology. A series of cables wrapped tightly around circular plates are used to provide a consistent level of resistance. Compared to the traditional models this newer technology only allows for 220lbs of resistance standard, but is upgradable to 300lbs with an optional attachment. Its design allows a greater number of exercises at over 100, as well as over 400 variations. The level of variations is due largely in part to the design of the “Freedom Arms” which can adjust up to 170 degrees to work muscles at different angles.

Both of these models include what’s called the 6 week fitness guarantee. This basically states that if after 6 weeks of using the Bowflex you’re not completely 100% satisfied you can return it for a full refund. That’s quite an offer, and you can tell that they are confident in their product. Both models also offer very extensive warranties on the parts. With the Bowflex Ultimate home gym the Power Rods themselves are guaranteed for the life and the machine itself has a 12 year limited warranty. With the Bowflex revolution model the full machine comes with a 10 year limited warranty. This can give you the peace of mind needed to make that final decision.

There is a reason why the name Bowflex is synonymous with fitness. For over two decades they have built a solid reputation for quality and results. Resistance training is the easiest and least stressful way to start your workout routine no matter what your skill level. Why not give these remarkable machines a try, its risk free so you have nothing to lose.