Dumbbell Training Paperback – 10 June 2019
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Achieve fitness and sport performance goals with dumbbell training
One of the most versatile and effective forms of equipment, dumbbells have long been part of the training formula for building strength and power and toning the entire body. Dumbbell Training, Second Edition, describes how to use dumbbells as a primary mode of training to achieve your goals related to fitness, weight loss, or increased muscle mass.
- The book is loaded with more than 110 exercises targeting the core, upper body, lower body, and total body.
- You’ll also find 66 ready-to-use programs that target your specific goals related to fitness, weight loss, increased muscle mass, or improved athletic performance.
Page 18, Introduction Cycle
The introduction cycle reacquaints the individuals with the demands of resistance training. The full number of repetitions in each set determines the intensity. Individuals select a resistance that allows them to complete the full number of repetitions in each set using good form, forcing them to use a moderate resistance. In some of the later cycles, the first set determines the intensity. The person selects a resistance he or she can lift for the full number of repetitions on the first set and perhaps the second set, but if the resistance is selected correctly, the person should not be able to complete the full number of repetitions in subsequent sets. The pace, or speed of movement, used during the introduction cycle is relatively slow; whereas, the rest periods between sets and exercises are fairly long.
Page 64, Decline Press
1. Lie faceup on a decline exercise bench.
2. Hold the dumbbells laterally at chest height.
3. Simultaneously press both dumbbells up until both arms are fully extended directly above the shoulders.
4. Lower the dumbbells under control to the start position.
• Performing the movement too quickly, which reduces the amount of time the muscles are under tension, potentially decreasing the training effect.
• Using dumbbells that are too heavy results in the use of improper technique, such as lifting or lowering too quickly, improper body position, and reduced range of motion.
• Elevating the hips off the bench excessively arches the lower back.
• Limiting the range of motion reduces the training effect.
Page 47, Lateral Raise
1. Hold the dumbbells at your sides with a slight bend at the elbow and the palms facing inward so that the dumbbells are resting against the top of the outside of the thighs.
2. Keeping the elbows slightly bent and without rocking at the torso, maintain a palms-down position and lift the dumbbells laterally to shoulder height.
3. Pause for a count of one and then lower the dumbbells under control to the start position.
• Performing the movement too quickly reduces the amount of time the muscles are under tension, potentially decreasing the training effect.
• Using dumbbells that are too heavy results in improper technique, such as lifting or lowering too quickly, excessive bending at the elbows, and reduced range of motion.
• Using a rocking motion at the torso to generate momentum and assist in the lifting action decreases the training effect on the target muscles. Do not rock your body to create momentum and make the exercise easier.
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Most helpful customer reviews on Amazon.com
The book starts with a brief but surprisingly interesting section extolling the virtues of dumbbell training, (inexpensive, minimal equipment, space saving). We then proceed to exercises - upper body, lower body, core, and total body. The final, and lengthiest, section introduces complete training schedules, (day by day, exercise selections, reps, etc.), for fitness, or weight loss, or increased muscle size, or increased power, or speed sports, or agility and balance.
I reviewed this mostly for some general guidance and for descriptions of various specific exercises. If you go to a full gym regularly, or otherwise follow an exercise program, and just want to put together a simple dumbbell program for intermittent use at home, this book may be a bit of overkill. That said, by mixing and matching the exercises that I found here I was able to put together a complete, comprehensive, and varied and flexible program. Of most importance, since each exercise came with a full description, photos, and a list of exercise specific do's and don't's I feel confident that I've put together a decent plan. Very helpful.
The individual programs for specific training goals looked professional and thorough and well thought out, and I imagine they would serve reasonably well as a blueprint for someone intending to create a complete program from scratch. Although I suspect that someone wanting to do that would probably want a program that used more equipment, (stretch bands, barbells, specialty equipment), than just dumbbells. I was impressed by the explanations of the differences between goals like fitness, weight loss, power, speed, muscle mass, and so on. (I also thought it interesting that the author didn't think that emphasis on dumbbell type exercises, without a lot of other components, including diet management, would be very useful for weight loss.)
The book felt straightforward and free of cant or salesmanship. It's more like meeting with a very, very thorough personal trainer. That was fine by me.
(Please note that I received a free advance will-self-destruct-in-x-days Adobe Digital copy of this book without a review requirement, or any influence regarding review content should I choose to post a review. Apart from that I have no connection at all to either the author or the publisher of this book.)