Read 60 times since Thursday, August 04, 2011
Dumbbells are cheap and affordable. They are also misunderstood.
Just because they are so easily available to acquire with limited amount of monetary detriment, doesn't mean they have limited function ability. In fact with a little bit of creativity all you can perform full body exercises using only your dumbbells.
Of course you can use them for your biceps that is what everyone does - triceps too- ok now you're starting to think, but did you know you can work your pectorals at home like a pro using only dumbbells. In fact because of their size and function ability you can specifically target different parts of your pectorals.
Depending on what you want to strengthen or improve is up to you. Because of the dumbbells adaptability you can increase or decrease the intensity level of your work outs depending on your own discretion.
First and easiest way to start working your pectoral muscles via use of the dumbbell is by performing the bench press. Yes it is much like the traditional bench press you are probably aware of; however, there are some differences.
Traditional bench press is performed with one bar on a bench like bed for lying on. Dumbbell-in-home-bench-presses are usually not performed on such bench like beds (unless you have one readily available).
Another thing is you will have one weight in each hand so you will have to keep them balance using more control in your arms. You might be surprised by the difference in arms strength if you are used to traditional bench pressings.
To tone your muscles to the exact contour that you desire, just slightly shift your weight. Muscle development is produced by resistance, therefore shift the weight and shift the resistance, thus effectively toning different areas.
For lower pectoral development you will want to shift your weight so that your head is above your waist. Going higher into the sitting position will lower the affected areas; until you get to vertical then you will be working the latissimus dorsi.
If you want to work the upper pectoral region, just invert the bend; this may be hard to accomplish at home. Leaning back will put resistance more in the upper pectorals and deltoids.
To work the inner pectorals perform the maneuver known as the lying fly. Lay on your back with your arms out and elbows bent, and bring your arms to center above your chest.
If this is executed correctly you should have a distinctive likeness to that of a lying fly. This will work the inner pectorals, which will create definition and muscle that "pop".
Lastly to work the outside of your pectorals, perform the straight-arm pull over. Lay on your back with your hands clasped around one weight above your head.
Bring it over your head and above your chest. All of these work outs will tone your body in ways you never imagined possible. Destry Masterson is a health, fitness and nutrition expert. She has written articles about exercise bikes and exercise and recommends http://www.proform.com/webapp/wcs/stores/servlet/Category_-1_14201_16002_29511_Y for information about exercise bikes.
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