To do dumbbell exercises, you need dumbbell exercise items. Of course, you need dumbbells! Women can use 5, 8, and 12 pounds dumbbells. Meanwhile, men can use 12, 15, and 20 pounds dumbbells..
Dumbbell Exercises Chart Printable
Dumbbell Exercise Chart PDF
What are The Things Needed to Do Dumbbell Exercises?
To do dumbbell exercises, you need dumbbell exercise items. Of course, you need dumbbells! Women can use 5, 8, and 12 pounds dumbbells. Meanwhile, men can use 12, 15, and 20 pounds dumbbells.
Don’t forget to use a mattress and an exercise checklist or dumbbell exercise chart. That is a list of dumbbell exercises on a chart. It helps you determine the type of dumbbell exercise you should do every day.
There are various dumbbell exercises such as dumbbell squats, dumbell press, arm tricep exercise, single arm bench rows, and deadlifts. If you have decided on the type of exercise you will do, you can do 12-15 repetitions for 1 exercise.
How to Do Exercise Using Dumbbell Exercise Chart?
To do exercises using a dumbell exercise chart, you have to download and print a dumbell workout chart first. After that, you can choose basic or advanced exercises on the chart.
After that, attach the printed dumbbell workout chart on the wall. So, you can practice while looking at various images on the chart. You can use it as a practice guide every day.
What are The Types of Basic Exercise on The Dumbbell Exercise Chart?
In general, there are 3 basic types of dumbbell exercises such as legs, pull, and push. Beginners who just want to start doing dumbbell exercises can do it using the instructions below.
- Legs: To train the legs, you can do squats using 1-2 dumbbells. You can adjust the number of dumbbells according to your abilities. However, we recommend beginners to use 1 dumbbell first.
- Pull: You need to lie on the floor. Hold 2 dumbbells above your chest.
- Push: You have to do a movement like a push-up. Then, hold 2 dumbbells to the down.
How to Choose The Right Exercise on The Dumbbell Exercise Chart?
You need dumbbell workout poster to choose the right dumbbell exercise. However, make sure you also apply the tips to choose the best type of exercise.
After you have done all the tips below, you can determine which type of dumbbell exercise is most suitable for you. Write down your best dumbbell exercises on the chart. Then, you can use it as weekly dumbbell workout routine.
- Assess Your Fitness Level: It's important to evaluate your current level of fitness before starting any new exercise routine program. Take into account things like your strength, flexibility, and any injuries or limitations you may already have. You can choose appropriate weights and create a program that meets your needs with the assistance of this evaluation.
- Choose the Right Equipment: Invest in a set of dumbbells that are appropriate for your level of fitness and your goals. If you're a beginner, start with lighter weights and gradually increase the resistance as you get stronger and more confident. Dumbbells with adjustable weights are a practical and affordable choice.
- Warm-up: Before each workout, stretch your body out dynamically, do some light cardio, or do mobility exercises. This helps to prevent injuries by preparing your muscles and joints for the upcoming workout.
- Learn proper technique: Training with dumbbells safely and effectively requires using proper technique. Spend some time learning for each exercise. To make sure you're performing exercises properly, think about working with a licensed personal trainer or watching dumbbell exercise instruction videos from reliable sources.
- Start with Compound Exercises: To get the most out of your dumbbell training program, start with exercises that work for several different muscle groups at once. Excellent examples include squats, lunges, chest presses, rows, and shoulder presses. Prior to advancing to more complicated movements, concentrate on mastering these fundamental exercises.
- Increase Intensity Gradually: As you become more adept and comfortable with dumbbell exercises, gradually up the intensity by increasing the weight, the number of reps, or the number of sets.
- Include Variety: Use a range of exercises, grips, and angles to keep your workouts interesting and demanding. Try out various dumbbell exercises to focus on particular muscle groups and prevent plateaus. This variety not only keeps things interesting but also guarantees balanced muscular growth.
- Maintain Proper Rest and Recovery: Give your body enough time between workouts to rest and recover. After an intense workout, muscles require time to recover and rebuild. Think about including rest days in your training schedule, and give attention to nutrition, sleep, and other recovery strategies like foam rolling or stretching.
Printable Dumbbell Workout Chart
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Is Dumbbell Exercise Chart The Best Option?
Yes! With all the explanations above, the dumbbell workout chart is the best option for doing daily workouts. This is the best tool for people who want to do simple dumbbell exercises because the chart can be used anywhere and anytime.
Beginners get the most benefit from using this dumbbell workout chart. Why? This is because they can get examples of simple dumbbell exercises that are easy to do and provide the best impact.
Not only that, the chart can provide various benefits, especially health benefits. Health benefits are the main thing that dumbbell exercise lovers want.
What are The Health Benefits of Using Dumbbell Exercise Chart?
With dumbbells exercise chart or weight lifting workout charts, you can get many health benefits.
- Cardiovascular System Health: The main benefit of dumbbell exercise is improves the health of the cardiovascular system. That's because dumbbell exercises can be modified to target every muscle group or fitness element, from the upper body to the lower body, core stability to cardiovascular training.
- Muscular Coordination and Stability: Dumbbell exercises can help you improve your inter- and intramuscular coordination. Those two muscular coordination can help you increase body stability.
- Elements of Muscle Tissue: Dumbbell exercises are the best exercise for training muscle tissues; contractile and elastic component. Training muscle tissue requires energy and reduces calories. So, it help you to lose weight.
The important role of the dumbbell exercise chart is as a guide for you in doing appropriate and structured exercise. With structured exercise, you can get many benefits. So, what are you waiting for? Grab those dumbbells, then get ready to start your path toward strength and health!
Article written by Shasmitha Mutiara, last updated on Nov 02, 2022 and edited by Printablee Team.
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