The first thing that you have to do when starting with weight training is to select the appropriate weight and then begin training with regular, consistent sets of five-kg dumbbells. Make sure that the dumbbells you choose are the right size for you, or you could risk damaging your wrists and getting injured. You will also want to use proper form when performing these exercises to avoid injury as warned here.
If you are new to weight training then it's a good idea to get some training equipment to get you started. It's a good idea to invest in a pair of dumbbells, a bench and perhaps a curl bar. Keep in mind that you may not have the floor to use for workouts. A floor mat will ensure that you are working on solid surfaces that won't tire you quickly. Another thing to consider is that you don't want weights that are too heavy for your body so if you are already over-endowed then make sure that you get lighter dumbbells.
To start your weight training program, select three dumbbells of differing weights. Start with the dumbbells by squatting down into a squat position. Hold the weights with your palms facing away from you. Keep the dumbbells steady at your sides and then bend your knees slightly so that your back is straight. If you currently have a pair of dumbbells, use them and hold them above your head.
Begin your weight training routine by completing eight sets of twelve, fifteen, twenty and thirty reps. Three sets of twelve reps will be enough for your first two workouts. When your body can hold the weight properly, increase the weights to twenty-five and thirty-two reps per set for your next two workouts.
The primary exercises for your weight training program will include pull ups and rows. Keep in mind that although dumbbells are more effective than barbells for exercising the chest, they are not equally effective for the entire body. Dumbbells are great for building big powerful muscles such as your pecs. For the chest you should focus on presses, dips and bench presses. Dips can also be included into your weight training program. The bench press is another essential element for any successful weight training program.
There are many weight training exercises that will give you tremendous results when you use dumbbells. But if you are a beginner it is important that you start off with light weights and high reps for your first two workouts. You should also focus on different parts of your body and don't simply max out on one section. This will prevent your form from becoming rusty and will keep you from getting injured.
When using dumbbells you will need to balance them as you perform each exercise. You should always try to keep your weight evenly distributed so you do not end up with one arm or part of your body far too weak and the other too strong. If you carry out most of your exercises with a bar, it is much easier to keep your balance intact. However if you are using dumbbells you will need to get a lot more support for your arms and balance your weight so you may find yourself dropping some of them.
Remember that if you are serious about packing on the pounds, then you need to add dumbbells to your weight training regimen. Your muscles need to be challenged to grow and you can only do this by adding weights. They can also help you to tone up your body because they work out so many different parts of the body at the same time. In addition, you can easily adjust the weights as you become stronger because the weights will increase in resistance the more you train.