Strength Training

Using dumbbells for strength training is an excellent way to vary the level of resistance.

In today's society everyone obsesses about losing weight and eating more healthfully, but few realize the benefits of regular strength training. The Mayo Clinic, in the article "Strength Train: Get Stronger, Leaner and Healthier" reminds us that if we don't use it, we lose it because "muscle mass naturally diminishes with age." Doing strength training exercises at least twice a week will reverse this effect. Strength training is defined as performing muscle building exercises using resistance and repetition.

Things You'll Need

• Dumbbells (5 lb or 10 lb)
• Open space

Instructions

Build Your Triceps Muscles

1. Warm up before doing any physical activity. A short warm up of five to 10 minutes of gentle activity, like brisk walking, reduces the risk of injury and prepares the muscles and joints for the strength training activity. Follow this with gentle stretches targeting the area you are going to work. There are many stretches available to isolate various muscle groups. Stretch your triceps (the backs of your upper arms) by putting your arms over your head and reaching with one arm behind you toward the opposite shoulder blade. Increase the stretch by gently pulling the elbow toward your head with the opposite arm. Touching your toes with legs slightly bent is a good stretch of the hamstrings (backs of the thighs) as well as your back muscles.

2. Take a dumbbell in your right hand. Stand with your feet shoulder width apart and knees slightly bent.

3. Grip the dumbbell with both hands in front of you and raise it above your head. Slowly bend your elbows and lower the dumbbell behind your head until your arms are completely bent and the dumbbell is at shoulder level.

4. Straighten your arms and raise the dumbbell over your head. This is one repetition.

5. Repeat this seven more times. This is called a set. Most strength training exercises consist of two or three sets with eight to 10 repetitions each.

6. Repeat eight repetitions in two more sets.

7. Stretch your triceps out well---the same way you did before beginning the strength training exercise.

8. Repeat this strength training exercise at least twice a week for best results. Add other muscle groups to your routine, as well, such as the biceps (the front of the arms).

Tips & Warnings

• Increasing resistance will speed the muscle building process.

• Staying well hydrated will help your body handle physical exertion

• Increasing the resistance too much can cause muscle and skeletal damage. If you cannot do at least 8 reps, decrease the amount of resistance.

• Breathing is very important during any physical activity. Avoid holding your breath when strength training. Inhale during the first motion of the exercise and exhale during the second.

References

• The Exercise Physical Fitness Page Georgia State University: Strength Training Main Page
• Mayo Clinic Fitness: Strength Train: Get Stronger, Leaner, and Healthier
• Women's Heart Foundation: Strength Training for Women

Resources

• Read this Article in Spanish