How to Build Muscles with Dumbbells at Home

 

The idea of building muscles, physical fitness and overall health are not new, but as newer information becomes easily accessible, more and more people may realize that their physical fitness has an effect on overall quality of life (their happiness, ability to do what they want, manage stress, etc.). When making an investment in dumbbells, or other home-based exercise equipment, asking “which is the best product for my needs?” should always come first.

Are dumbbells right for me?

If you are looking for a serious increase in your muscle mass, or simply would like to be more toned in general, and you are in relatively good health, here are some things to consider:

Gym memberships can be costly and so home-based exercise such as purchasing a set of dumbbells can provide a less costly option to the average adult looking to reach their fitness goals. Weight bearing activity is essential to building muscle mass. Adjustable dumbbells can be easily purchased online, are easy to store, and obviously, adjustable, so that you can decide on what you need. Dumbbells allow you to focus on one side of your body, or muscle group at a time, which allows you to even out any natural imbalances in your physical strength (for example: “That’s my weak arm,” “I’m better at lifting heavier objects if I angle towards this side,” etc.). Check out for more information : http://adjustabledumbbellsninja.com

Which dumbbells are right for me?/ How heavy do my weights need to be?

This is a good question, because weights and skill levels vary. Usually, to be safe, your maximum weight of the dumbbells you decide upon should be fifty to one hundred pounds (keep in mind, lofty and unrealistic goals can lead to injury).  If your goal is to tone your muscles rather that make your muscle look bigger, choose weights which allow you to do 12-20 repetitions (reps) before you feel tired. If your goal is to build muscle mass, a dumbbell weight that allows you to complete 8 reps before you become tired should suffice.

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How do I use dumbbells properly?

When you begin, make sure to focus on you weight lifting form instead of repetitions. Really think about your muscles when you begin. It is essential that you start any routine safely. To help your muscles become strong enough to stabilize the repetition movement, think “slow and steady” at first. These conscious and gradual movements help your brain to focus on the muscles you want to work, and stay focused. Additionally, slower weight lifting movements with dumbbells cause your body to learn how to stably hold the weight in each position of the repetition. Make sure not to use other parts of your body to compensate while lifting weights. This is common, so be honest with yourself as you are exercising. For example, if you notice that you feel you back “helping” to lift most of the weight while you are doing a bicep curl, make sure that your posture is correct, and that you are lifting an appropriate amount of weight for your body. Click here.

Overall, if you are a beginner, or are coming back to building muscles with dumbbells, make sure to pace yourself. It is understandable when starting a new exercise regime to get excited and become fatigued due to over-use. Acknowledge that your body will need different things at different times. Keep in mind the benefits of muscle building at home. Building muscle strength with dumbbells at home is an inexpensive and highly varied way to keep/build tone or muscle mass.

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