How to Practice Basic Safety Tips for Dumbbell Exercises
Doing dumbbell exercises is an effective way to build muscle, gain strength and get a good workout. Dumbbells have some advantages over weight machines in fitness centers. Dumbbells are convenient and can be used anywhere, they are relatively inexpensive and are easy to store. It's essential to learn to use dumbbells safely to avoid injury and get the maximum benefit.
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Instructions
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Warm up before you lift weights. Get your muscles warmed up by doing five to ten minutes of light cardio such as walking. After a quick warm-up, stretch lightly before starting your workout with dumbbells.
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Develop correct form. Learn the proper way to do each exercise before using the dumbbells. Different exercises require specific body positions to avoid injuries. Some exercises require a straight back or feet in a certain position.
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Start with light weights. As you become more proficient with an exercise and gain strength you can increase the weight you use. Lifting too much weight too soon is one of the most common causes of injuries.
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Stabilize your core before you lift. Your core muscles are your abdominals and lower back. They need to be kept tight when you're doing exercises with dumbbells. Having your core muscles in tight reduces the chances of injuring your back and helps you use proper form.
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Find a workout partner. He or she can spot you as you perform some of the dumbbell exercises. A spotter is especially useful if you are new to exercising with dumbbells.
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Use controlled movements. Using momentum can cause injuries and prevents you from working the muscle correctly.
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Tips & Warnings
Don't swing the weights. This can cause injuries to your joints.
Don't hold your breath as you lift.
Don't do dumbbell exercise that target the same muscle two days in a row. Your muscles need at least 24 hours of rest in between workouts.
Stop immediately if you are doing an exercise that causes pain. Listen to your body.
