Happy Thursday everyone,
Ok, so I’ve put together another arm workout (see my first one here). This time the workout includes some 5kg dumbbells. If you enjoy working out at home, or don’t have a gym membership, I highly recommend purchasing some dumbbells as it will allow you to add some extra resistance to your workouts when your body-weight is no longer challenging enough for you. Light weight dumbbells are also very affordable, I picked up my 5kg set for €12.99. There are so many exercises you can do with dumbbells alone, so they’re definitely worth the purchase.
Before you ask (if you are a woman) – the answer is no, lifting weights will not make you bulky. It will actually do the opposite. Lifting weights accelerates fat burn, builds lean muscle (which is what you want if you want to look toned) and as a results having more lean muscle will increase your metabolism. So, to achieve those lean toned arms you’ve always wanted, lifting weight/resistance training is essential. Trying to achieve this look with body-weight alone can be done but it would take much longer to see results.
I’ve chosen another arm workout because I feel like its an area that women tend to neglect in their training. Training to build strength in your upper body is just as important as building your legs and glutes. Social media fitness influencers often tend to share more glute building workouts then arm, shoulder workouts. I get that every girl wants to have a nice bum, but your workouts and your body need a balanced workout program that targets both the upper body and the lower body evenly. Otherwise you could end up with overly developed glute and leg definition with no definition what so ever in your arms or shoulders.
I done this workout myself last weekend, and boy…. I felt it the next day.
Warming up and stretching before hand is essential so complete the warm up described below once or twice. Make sure you are hot and beginning to feel a little bit of a sweat before stretching and then continuing on to the workout.
I completed the 6 exercises back to back taking little rest in between, then taking a longer rest of 2-3 minutes at the end of the 6th exercise before repeating again.
Complete the exercise slow and controlled, squeezing the muscle for a few seconds at the peak contraction point before releasing and returning to the starting position. (This is key when lifting weights, trust me you’ll know the next day)
Advantages of Free Weights
- Barbells and dumbbells are more versatile.
- Barbells and dumbbells are less expensive.
- Barbells and dumbbells take up less space.
- Greater overall strength can be achieved using barbells and dumbbells.
- Power is improved more efficiently and to a greater extent through the use of free weights.
Advantages of Dumbbell Training
- You are constantly forced to adjust and readjust the position of the dumbbell(s). Therefore synergistic (helping) muscles and stabilizer muscles act more prominently, which improves overall strength and protects against potential injuries.
- Dumbbell exercises can be tailored easily to more closely match the neurological patterns of associated sport skills owing to improved joint kinesthesis, leverage similarities, and total body involvement.
- Dumbbells are more versatile than machines or barbells. Any movement can be done with dumbbells, whereas machines restrict you to their intended movement and barbells typically require symmetrical movement between the left and right sides.
- A set of adjustable dumbbells is less expensive and takes up less space than other home gym machines, making it the ideal home gym choice.
- Size, flexibility, reduced body fat, and muscle toning are achieved more efficiently through the use of free weights and dumbbell training.
- Dumbbells can provide the two types of overload that lead to muscle growth: mechanic and metabolic.
- Using lighter dumbbells for compound, multijoint or multiplanar movement patterns improves coordination between different body segments. Using heavier dumbbells can increase the number of muscle fibers activated within a specific muscle.
- Dumbbells allow a person to focus on one arm or leg at a time, which is one way to initiate strength gains.
- Dumbbells can be used to create a variety of different movement patterns to develop task- or movement-specific strength.