 |
A 5 Step Killer Db Workout for Amazingly Fast and Effective Results
Author: Neelima Reddy  | Posted: 28-04-2008 | Comments: 0 | Views: 5 | Rating: (112)  (?) 
When you purchase the fitness equipment, you also get a sheet of paper with a list of exercises to do. No wonder you’re frustrated and no wonder your equipment turns into another expensive clothes hanger.
Here is a solution for you.
For those of you who can’t or don’t want to go to the gym but want a fast and effective workout, here are five steps that will get you to achieve the best results:
Step 1: Spend some cash on dumbbells and bench
If you have got a few bucks available, then go to a fitness equipment dealer and purchase some dumbbells and an adjustable bench. For a woman, start with 3’s, 5’s, 8’s, 10’s, 12’s, and 15 lb. db’s. For a man, go for 50’s with the increment of 5 lb. for each db.
Step 2: Set up your workout space
The most popular choice is the basement, while bedrooms are a distant second. Whatever you choose will do, but the one thing you need to make sure of is that you are doing the exercise correctly. Set a full length mirror in your workout room, it will help.
Step 3: Set aside 30 minutes at least four times a week for strength training
You can also do workouts for 6 days; just make sure that you are splitting up between your body elements for each day to work out. For example, one day, do chest, back, biceps and calves and on the next day, do legs, triceps, abs and shoulders. Use the same arrangements for the 4-day workout. You can also do them during daytime.
Step 4: The db strength training routine
Here are the db exercises that helps to get the most muscles worked in less time:
Chest – db flat bench press
Hold the db’s and lie down on the bench. Press your lower back into the cushion. Lower your db’s so that they are next to your chest, then push up and in an arc until they are above your chest. Feel the stretch at the bottom and also feel your chest muscles working as you go up. Then lower and repeat it again.
Back – db bent over row
Hold the pair of db’s at your side when you stand up straight. Pull your shoulders back, and stick your butt out as you bend forward. Your back should be nice and flat. When the upper body is parallel to the ground with your arms straight, then you are in the starting position. Now, imagine yourself rowing a boat. Make use of the action to drag your db’s up and back then towards the hips. Then lower and do it again.
Biceps – db standing curl
Keep your arms straight and hold the db’s with palms facing forward. Then place the arms at sides and raise the db by bending your elbows only. Don’t include your back and shoulder in it. Bend the elbow and keep the arms straight.
Calves – Standing calf rise on basement step
Put your both feet on the step so that you can situate yourself on the balls of your feet. In this position, maintain your legs straight, abs tight and butt tucked in. then lower your heels to the ground by maintaining the tight position with the rest of your body. Rise up as far as you can, up to the tippy toes. Then lower and do it again.
Legs – db squat for guys and lunge for women
For the squat position: keep your db’s at the sides. When you lower yourself, pretend you are sitting down on the chair. You must stay on your heels. Also, keep your torso tight for a great support to your spine. You can push back yourself, when you feel bending too far ahead as you go down.
For lunges: Keep the db’s at your sides. Keep your torso as stiff as a 2x4 then take big step forward with one leg. Once your foot are planted, lower your hips so that you are about to touch the ground with your tailing knee, but actually you are not touching. Move forward with your front leg. Repeat all the sets with one leg before switching to the other.
Triceps –db triceps kickback
Come to a position of bent over row. Keep the arms steady by raising them at your sides. Then straighten your arms until they are straight as an arrow. Slightly bend your elbows and then straighten your arms. This step is the reverse action of db standing curl.
Shoulders – Standing db shoulder press
Stand straight and be tight to support your spine and lift the dumbbell until they are even with your ears. The position must be in the straight line from your left elbow to your right elbow. Drive the db’s over your head in an arc and make sure that you keep the db’s moving above your head, but not in front.
Step 5: Keep your attention on what you do,
instead of what you haven’t done
Don’t be discouraged when you can’t achieve your target workout. For instance, if you do three workouts this week then keep your target as four for next. Be honest with yourself, because it’s you that matters. Adjust your lifestyle so that you can achieve your goal. Visit Fitness Exercises
Rate this Article:
Current: 5 / 5 stars - 1 vote(s).
Article Source: http://www.articlesbase.com/health-articles/a-5-step-killer-db-workout-for-amazingly-fast-and-effective-results-398131.html
About the Author:Neelima Reddy, author of this article writes for FitnessHealthZone.com. Fitness Health blog helps you learn everything you need to know for maintaining healthy and fit body. Know more about various exercises, body building, healthy diets, and exercise equipments for maintaining a healthy body. Visit: http://www.fitnesshealthzone.com
|
Submitting articles has become one of the most popular means of generating quality backlinks and targeted traffic to your website. Join us today - It's Free! |
|
Related Articles
Nine Steps to Stay Younger and Healthier!
By: Neelima Reddy | 12/03/2008 | Health
It is possible to stay healthy and continue this good health into your coming years by making some simple changes in your daily routine such as following a healthy balanced diet, eat breakfast, eating high fiber food, taking required vitamins and minerals, exercising daily, reduce stress, etc.
13 Ways for Maximizing your Exercise Workout!
By: Neelima Reddy | 10/01/2008 | Health
The first step in improving your health is finding the time to exercise. Every one run short on time these days but by following some of these ways, you can maximize your workout time.
Health And Fitness Essentials - The Cardio-Vascular Workout.
By: Michael Aldridge | 08/04/2006 | Health
To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine.
Fitness Training - The Importance of Correct Warming Up
By: Gaby Munteanu | 09/03/2006 | Fitness
All types of physical practice, in fitness or any other sport, must begin with correct warming up. This activity, together with relaxation and the main stage, are the three essential parts of the training.
The types of warming up can vary a lot in leng
5 Great Tips On Exercise
By: David Peters | 08/07/2006 | Advice
Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine.
Healthy Eating Dieting and Fitness Plans
By: Alan Marshall | 09/06/2008 | Nutrition
If you dont know where to start in regard to dieting ,eating healthy, fitness and general well-being,then go to the website now for all that information,as it is a one stop shop for all your needs and requirements.
Everyone Benefits From Nutritonal Supplements But Just How Much.
By: Article Submissions | 19/02/2007 | Health
A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential part of a healthy nutrition regimen.
Whether because of a busy life style, or an individual genetic or physiological condition, there are those who benefit from nutritional supplements.
Everyone requires a...
Beware Diet Pills: This Article Could Save your Life!
By: Ron R | 28/06/2007 | Nutrition
I tried using diet pills to lose weight - and it nearly killed me! Fortunately for you, there are healthy NATURAL alternatives for weight loss that work, that allow you to Eat All You Want, with Food That Tastes Good!!
Got a Question? Ask.
Ask the community a question about this article:
Frequently Asked Questions
Is grapefruit good for you i or 2 times a day?
By: Anita Torbert | 20-07-2008
Is grapefruit good for you i or 2 times a day?
I am a 20 yr old female with BACK FAT that will ...
By: cherriangel973 | 20-07-2008
I am a 20 yr old female with BACK FAT that will not budge. The back fat is unsightly! It really upsets me because its not like i can suck in my back lol i can't wear a tee without love handles and muffin tops! I have a flat stomach and a horrible back so I know it's hereditary. My vices are eating a large dinner (but usually low-fat) late at night @ 10 and going to bed 3 hours later. I get light to moderate cardio in the daytime. What exercises do I need to be doing that will really get in there and TONE so i can change my shape.
Peanuts
By: scrambledwater | 20-07-2008
how long does peanut protine last?
I hear that calcium supplements can help in ...
By: Faye Wilson | 19-07-2008
I hear that calcium supplements can help in falling to sleep. What, if any, harmful effect(s) can calcium have on a person with type 2 diabetes?
Manny pacquiao next fight?
By: newsblogo | 19-07-2008
manny will should face ricky hatton or nate campbell for a big money and for a history as a legend then retire, manny should not wait that somebody will took his place as a number 1 pound for pound.
manny pacquiao next fight
How does one get information from Ezra LeMarpeh in ...
By: countrieladi1220 | 19-07-2008
How does one get information from Ezra LeMarpeh in regard to their referral sevices? If I have Parkinson's Disease, will they tell me who to go to for the latest treatment and what it is?
Q&A Powered by: 
More from Neelima Reddy
10 Effective Ways to Parenting Toddlers While Dining Out!
By: Neelima Reddy | 09/05/2008 | Parenting
Parenting toddlers is always a challenge. Parents face difficulty when they take their toddlers for dining out. There are effective ways in parenting toddler while dining out so that it will be easier to dine out with them.
How Body Wrap Helps to Get Rid of Those Extra Inches?
By: Neelima Reddy | 08/05/2008 | Health
Body wrap helps to reduce water weight from your body. There are additional advantages of using body wrap. Body wrap also helps in two ways to get rid of those extra inches.
Effects of Asthma Medicine on Pregnancy!
By: Neelima Reddy | 08/05/2008 | Diseases and Conditions
Asthma medicine during pregnancy is safe. It is important to treat asthma during pregnancy for a healthy baby. Take asthma medicines during pregnancy and control your asthma in pregnancy.
Benefits of Aromatherapy Essential Oil on Your Mind and Body!
By: Neelima Reddy | 08/05/2008 | Alternative Medicine
Aromatherapy essential oil provides many benefits for your body. There are various methods of using aromatherapy essential oils for different conditions. Aromatherapy essential oil also provides therapeutic effects, but you have to take some precautions while using this oil.
6 Crazy Cures for Your Common Ailments!
By: Neelima Reddy | 29/04/2008 | Health
These cures are strange but totally effective solutions to treat some of the most common ailments
16 Tips to Rev Up Your Metabolism
By: Neelima Reddy | 28/04/2008 | Health
There is a simple solution to get the kind of body that burns fat even in your sleep - just rev up your metabolism. Here are some important things to make sure your internal fat burning furnace stays on for 24 hours
Camping Tent - Factors in Purchasing the Right Tent
By: Neelima Reddy | 26/03/2008 | Camping
Camping tent is one of the most important equipment required during camping. There are certain important factors that you need to consider while purchasing the right king of camping tent, which includes the camping place or camping spot, season of camping, etc.
6 Important Features to Consider While Selecting the Best Digital Camera!
By: Neelima Reddy | 26/03/2008 | Art and Entertainment
For taking a perfect photograph, it is important for you to select the right digital camera that suits your requirements. For selecting the best digital camera, you need to consider the camera resolution, optical zoom and optical zoom of lens, storage memory of the camera, usability and various reviews of the digital camera.
|
|
Health 
