Weight Training
... The benefits of the dumbbell bench are that your muscles get a slightly better workout because you need to work harder to stabilize the weight while lifting, and the equipment used is more common. ... Although you dont really lift any weight, it is still a great excercise for building muscle. ... Hold the weight in this hand, and bend your arm back until your entire arm is level with your back. Bring the weight back down to where you started and you are done. ... This will help to keep the weight balanced throughout the lift. Push the weight up from your chest. ... This is fine, and will take more effort to balance the weight, but is uncomfortable to many people, so dont feel like you have to do it. ... Then, kick up your leg and lift the weight simulatneously to bring it to your chest. ... Start with one foot and knee on the bench, one foot on the floor, and one hand holding the weight. The arm with the weight should be hanging straight and your back should be flat. You want to lift the weight straight up and have it hit you right around the lower chest/rib area, then just lower it back down slowly. ... You will probably be able to do the lift with a lot of weight, but you cannot do it properly at that weight. Use a weight that is difficult for you ONLY when you are doing the perfect technique. ... Equipment Curl Bar or Dumbbells Technique Stand up straight with the weight at your thighs and your arms facing out. Bend at the elbow and lift the weight up to your chest and then bring it down. ... People are rocking while they lift, and are using their back muscles and momentum to help them move the weight. ... This is usually caused by people trying to touch their chin with the weight. If you are touching your chin with the weight then you are moving your elbows foreward. You want them to stay in the same spot the whole time, and the weight should be hitting a good two inches below your chin. ... The squat is the number one excercise you should do in any weight lifting program. ... Sometimes gyms will have a special step for calf raises, but if not a ten pound weight is about the right height. ... It is ideal for women who want to lose weight and achieve the toned arms that are so popular these days.