Body Building Guru

A beginner’s guide to Home Strength Training

Strength training is an essential part of a balanced exercise routine and must be combined with other forms of exercise such as flexibility training, aerobics, and resistance training etc. in order to avail maximum benefits. It is used to develop strength, musculoskeletal system and endurance. You can start your strength training regime by joining a commercial gym or perform exercises at home. Considering today’s busy lifestyles and tight schedules, beginning a home strength training program is a great way of enhancing your health.

Basics of beginning a home strength training program:
Consult a doctor: Before going ahead with any of the hardcore weight exercises involved in strength training, it is necessary for you to consult a registered medical practitioner in order to determine if your body is capable of meeting the pressure involved. You must also make a note of any of the ailments you might be suffering from such as cancer, asthma, diabetes, heart disease etc. before beginning your exercise routine. It is recommended that you go in for a complete medical check up prior to training.
Trainer: The next step is to get a professional home instructor who can guide you about the various exercises involved in strength training and how to perform them. You must also consult the trainer on the various types of equipment you will need to install a home gym and its uses. You must decide upon a suitable time for training with the instructor and fix the days. It is necessary to perform strength exercises in the presence of a trainer in order to avoid any injuries. Most exercises require the application of proper techniques in the absence of which you might end up hurting yourself or damage any muscle group.
Equipment: Before buying any equipment for training, you must analyze the amount of space you have and where you would like to set up the machines. You can get appropriate home strength training equipment from any sports goods store but it is advisable for you to look around, compare the prices and settle for the best. You could start with a few inexpensive pieces of equipment such as a selection of dumbbells weighing 3 to 5 pounds, barbells, hand weights etc.
Time: For any exercise program to be successful, it is essential for you to set timelines and targets. You must set realistic goals for yourself in order to achieve maximum benefits. Strength training is one of the fastest work outs and is less time consuming. Three 20 minutes sessions a week are sufficient for starters.

Home strength training exercise tips:
Warm up: Before beginning any form of exercise, it is essential for you to warm up. This increases blood circulation and enables your body to use oxygen more efficiently. Warm up exercises include 5 to 7 minutes of jogging, walking, treadmill exercises, aerobics etc. This should be followed by a mild stretching routine. Warming up decreases the body’s susceptibility to injuries and increases the pulse rate.
Overload:  This is one of the best techniques by means of which you can augment your performance over a period of time. It revolves around gradually increasing the weights and number of workouts per week. Overload can be achieved by increasing the intensity, frequency and duration of your workouts.
Variety: You must include a variety of exercises in your training program to work different muscle groups for maximum gains. Isolating certain muscle groups only boosts their performance but a good exercise program is one that is aimed at the development of the entire body.
Over exercising: Once you have set up your home gym, you might end up exercising way too much. Remember, the key to developing a good body and strength lies in exercising for limited periods of time. Over exercising tires your muscles leading to soreness and aches. Exercising tired muscles may result in a muscle pull or cause irreversible damage to the particular muscle group.
Rest: It is necessary to take proper rest along with exercise to relax the tired muscles and obtain optimal gains; otherwise you may lose weight and interest in the activity.

Strength exercises can be performed by both men and women. They tend to enhance metabolism, increase bone density, develop strength and increase resistance to injury. Working out at home is a great way to utilize your time and maintain good health which is likely to help you in every sphere of life.

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Dumbbell Fitness Strength Training for maximum strength

Strength is the ability of the muscles to overcome resistance. It is a major component of physical fitness and needs to be developed in order to enhance performance. Strength training requires athletes to undergo various exercises such as lunges, weight lifts, crunches, back extensions, dead lifts etc. Dumbbell exercises are the most common form of exercise available in most commercial gyms. They can be used to perform a wide range of strength training programs and can also be used to compliment various other programs such as resistance machines, barbells or resistance bands.

Benefits of Dumbbell Fitness Strength Training: Dumbbells are the most common weight lifting equipment. When performed correctly dumbbell exercises are extremely safe and have a number of benefits. These exercises help develop a balanced posture and reduce the risk of injury. They allow a greater range of movement than resistance machines.

Tips for performing dumbbell fitness exercises:
Warming up:
5 to 10 minutes of a light warm up routine is necessary prior to performing any exercises as it increases blood circulation and prevent any injuries. This includes slow running, jogging, treadmill exercises etc. This should be followed with stretching exercises. A proper warm up raises the pulse rate and increases the temperature of the muscles.
Overload:
The principle of overload should be followed in order to achieve maximum gains from dumbbell exercises. To achieve overload, start with a low weight and increase the resistance gradually by using proper technique.
Avoid dropping the dumbbell:
After completing an exercise routine you might fell like dropping the dumbbells to the floor instead of lowering them under control. But it must be remembered that while the weights are in your hands your muscles are under considerable tension and suddenly letting go off them will release the tension rapidly, thereby increasing the risk of muscle tear.
Get a customized program:
It is essential to get a tailor-made exercise program with a specific number of sets and reps as per the requirements of your body. Dumbbell Fitness Strength Training is used to develop maximal strength, explosive strength, endurance and increased muscle mass.

Dumbbell Fitness Strength Training Exercises:
There are various types of dumbbell exercises that help build the strength of muscles.
Flat dumbbell press: This is performed for strengthening the pectorals, triceps and the anterior deltoid.
Method: Lie flat on a bench and hold the weight directly above your chest. Extend the arms and palms towards your feet. Lower the weights to your chest under control. Press the dumbbells back to the starting position and repeat.
Inclined dumbbell press: These exercises train the Pectorals, Triceps and Anterior deltoid. It is the variation of the flat press and requires the bench to be adjusted at an angle of 30 to 45 degrees. It is performed in the same way as the flat press.
Seated shoulder press: This works the deltoid or shoulder muscles.
Method: Sit straight on the edge of the bench with the dumbbells extended directly above your head. Lower the weight slowly and under the control of your shoulder. When your arms are bent at 90 degrees press the dumbbells to the start position.
Back dumbbell exercises: These exercises work the lower back muscles, Hamstrings, and the hip muscles. They comprise of dead lifts, single arm row and lying bent over row.
Trapezius dumbbell exercises: These exercises strengthen the shoulders and develop the back muscles. They include upright rope, and shrugs.
Curls: These exercises are used for the development of the whole body and include hammer curls, preacher curls, concentration curls, etc.
Leg dumbbell exercises: These include half squats, lunges, calf dumbbell exercises and seated calf press.

Dumbbell Fitness Strength Training exercises are dynamic for improving strength and power, reducing body fat, developing lean muscle mass and promoting overall health and longevity. However, before performing any of these exercises you need to consult a registered medical practitioner in order to determine if your body is capable of handling the stress involved or not. You must also discuss any of the ailments you might be suffering from such as asthma, diabetes, coronary heart disease, high blood pressure, etc. with your doctor prior to joining any training programs.

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