What to do when you outgrow your dumbells
Supersets for a tougher workout
What do you do when you’ve outgrown your dumbells?
You’ve got a few options if your dumbells are of the adjustable type you could buy some more plates if not you could buy some more dumbells, join a gym or you could make your training regime more difficult. How can you make your training more difficult with the same dumbells? Probably the most effective way is with a training method called supersetting it involves training opposing muscles alternatively with no rest, heres an example not for beginners.
Bench press - Chest
Lie on a bench with a dumbell level with your chest in each hand, push the dumbells up till your arms are fully extended and then lower them back down to your chest again. You should breath out on the way up and in on the way down.
Seated reverse fly – Upper back
Sit with your legs together on a bench or an exercise ball, lean forward don’t round your back keep a slight arch in it. Keeping your arms straight lift the dumbells up till their level with your ears then lower them in a slow controlled motion.
Once you’ve completed these two exercises its One set, rest for a minute the repeat another 2 or 3 times. How many reps should you do? It depends on what your goals are if your wanting to build muscle and increase strength 15 is probably the most reps you should do.
Heres a Superset that doesn’t need any weights
Do these to exercises straight after one another as above.
Press ups - Chest
You know how to do press ups don’t you they can be made harder by elavating your legs on an exercise ball or chair.
Reverse Push ups – Upper Back and Lats
Find a horizontal bar about knee height, lie on the floor and hold the bar with an overhand grip. Pull your chest up to the bar pinching your shoulder blades together. You can make this exercise harder by elevating your legs on an exercise ball or chair.
Tags: , building muscles, dumbell workout, dumbells, muscle building, strenght training, weight training