Read 75 times since Tuesday, August 09, 2011
Exercise balls are big inflatable rubber balls used for exercises, predominantly used by women; however, they are very useful for men too. Dumbbells are probably the most widely recognized weight in the entire planet.
Combining the two different workout tools will maximize your performance and make the most out of your workout. There are many ways to target your arms by using dumbbells and balls.
The first is a standing bicep curl. You are probably saying, "Hey I'm not going to try standing on a ball with weights in my hand."
Well good don't try that, that sounds pretty dangerous, but what you should try is putting the ball against the wall and holding it there with your back. This simple action is actually doing a lot for your body, keeping your body balanced and controlled improves core muscles, which relieve strain from joints.
Now that you have the ball suspended in the air between your back and the wall, grab hold of two dumbbells. It may be hard to get into position at first, as you find that picking up the dumbbells form the floor will make it hard to hold the ball with your back, and holding the ball with your back will make it hard to pick the dumbbells up.
If you have a training partner, ask them to hand you the weights or place the ball into position. If not, try to pick up the weights while simultaneously shimming the ball into position with your back; this may take a few practice runs before it is perfected.
Now that you have both the ball in position and the dumbbells in hand begin your standing ball bicep curls. By maintaining balance with the ball, and lifting weights at the same time you are adding strain to your entire body.
This will start to burn calories fast and act as a semi-cardiovascular workout. Maintaining balance and control while lifting weight, will add extra strain to the arm, thus working them hard and building more core and surface muscle.
A simpler work out is the ball bicep curl from the ground with one arm at a time. The name of the exercise is almost enough description in itself.
Kneel on the ground resting the ball, with your weight placed over your arm pit. Your triceps should be resting on the opposite side of the ball that your chest is.
With the dumbbells perform a curl from this position. This will similarly affect your entire body, because you will have to maintain balance and control.
The later exercise will affect your biceps more directly and build more surface muscle, thus giving you muscle that are defined. Where the first exercise is better used with lighter weights to tone and shape your body. Destry Masterson is a health, fitness and nutrition expert. She has written articles about ellipticals and exercise and recommends http://www.proform.com/webapp/wcs/stores/servlet/Category_-1_14201_16002_29510_Y for information about ellipticals.
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