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Senaman Menggunakan Dumbbells

Apa yang kita cuma perlukan cuma sepasang set dumbbells ( sebelah je pon takpe ). Berat dumbbells tu tak kisah la berapa berat pon..Harga dia pulak...
Hmm macam saya beli kat Econsave Yong Peng. RM90 untuk 15KG set besi dumbbells , sebelah tangan je. Tapi ada yang lagi murah iaitu RM25 untuk 2.5 KG set vinyl(plastik) dumbbells dua belah tangan.
 
Ok, so macammana nak exercise guna dumbbells ni?
 
Exercise ni dia ada set set nya.. biasanya satu set tu kene ulang 15 kali sesuatu pergerakan tu. Dan biasanya satu hari buatlah 2-3 set je..
 
Saya ada terbaca mengenai exercise ni kat http://www.topendsports.com/fitness/dumbbell-exercise-list.htm , dan sekarang saya ringkaskan lagi apa yang ada kat website tu k.
 
(p/s : ignore gambar spiderman tu //haha)
 

Shrugs with Dumbbells

Equipment Required: a pair of dumbbellsDumbbell Shrug Exercise

Technique

  1. Start by standing upright with your feet shoulder-width apart and the knees relaxed, while holding a dumbbell in each hand.
  2. Let your arms hang at your sides with the palms facing in.
  3. Pull the weight up by raising the shoulders towards the ears without bending the elbows.
  4. After a pause slowly return to the starting position.
 

Dumbbell Forward Raises

forward raise dumbbell excerciseEquipment Required: a pair of dumbbells

Technique

  1. Start by standing with the feet shoulder width apart and the torso in an upright position, with a dumbbell in each hand.
  2. Turn the dumbbells so that the palms are facing your thighs and slightly bend at the elbows.
  3. Keeping your arm relatively straight, raise your right arm in front of you until the dumbbell is directly in front of your shoulder.
  4. Pause and slowly lower to the starting position.
  5. repeat the movement with the left arm, and continue alternating arms until all repetitions are complete.
 
 
 
 

Bent Over Dumbbell Raises

Equipment Required: a pair of dumbbells, flat bench or chair    bent over dumbbell raises

Technique

  1. Starting by holding a dumbbell in each hand, and sit at the edge of a flat bench or chair.
  2. Bend forward from the hips until your chest is directly above your knees.
  3. Let your arms hang down to the sides of your body with the palms facing each other and the elbows slightly bent.
  4. Raise the dumbbells up and out to the sides until they are parallel to the ground.
  5. After a pause at the top, slowly lower the dumbbells back to the starting position.
  6. Repeat until the set is completed

 
 
 
 

Upright Row with Dumbbells

upright row dumbbell exerciseEquipment Required: a pair of dumbbells

Technique

  1. Stand with your feet shoulder-width apart and the knees relaxed, with a dumbbell in each hand.
  2. Hold the dumbbells in front of your legs with the palms facing your thighs.
  3. Pull both the dumbbells up to chest level, keeping them below the level of the shoulders.
  4. pull until the upper arm is parallel to the floor. The elbows will point out and up.
  5. After a pause, slowly lower the weights back to the starting position.
  6. Repeat until the set is completed.
 
 
 
 

Dumbbell Side Raises (Lateral Raises)

side raise dumbbell exerciseEquipment Required: a pair of dumbbells, mirror (optional)

Technique

  1. Starting by standing and holding a dumbbell in each hand (facing a mirror if one is available).
  2. Slightly bend at the elbows and turn the dumbbells so that the palms are facing the sides of your body
  3. Raise the dumbbells out to the sides until they are at shoulder height. At the top of the movement, the dumbbells should be facing downward.
  4. After a pause at the top, slowly lower the dumbbells back to the starting position.
  5. Repeat until the set is completed
 
 
 
 
 
 

Dumbbell Press

dumbbell bench press exerciseEquipment Required: a pair of dumbbells and a flat bench.

Technique

  1. Lie on a flat bench with feet on the floor and a dumbbell in each hand.
  2. With the palms facing either forward or to each other (as in the image), push the dumbbells so that they are directly above the shoulders.
  3. Lower the dumbbells towards the sides of the chest, so that they are at the level of the shoulders.
  4. Press the weights back up to the starting position.
 
 
 
 

Dumbbell Flys

dumbbell bench press exerciseEquipment Required: a pair of dumbbells, flat bench

Technique

  1. Lie on a flat bench with your feet on the floor for stability.
  2. Holding a dumbbell in each hand, push them upward and together directly above the chest.
  3. Elbows should be slightly bent and the palms should face each other.
  4. Lower the dumbbells to the sides of the chest, keeping the elbows in the same position, until the weights are at the level of the shoulders.
  5. Return the dumbbells back up to the starting position.

Reverse Lunges with Dumbbells

Reverse Lunge ExerciseEquipment Required: a pair of dumbbells

Technique

  1. Start by standing with a dumbbell in each hand, and your feet flat on the floor and about shoulder width apart. Toes should be pointing forward.
  2. While maintaining an upright position with the torso, take a slow step backwards (landing toe-heel).
  3. Bend both knees and descend until the front thigh is parallel to the floor.
  4. Push up and forward, and back to the starting position.
  5. Repeat, this time leading with the opposite leg
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Dumbbell Squats

Dumbbell Squat ExerciseEquipment Required: a pair of dumbbells

Technique

  1. Stand with a dumbbell in each hand, with your feet flat on the floor and about shoulder width apart. Toes should be slightly turned out.

  2. Slowly descend until the upper legs are parallel to the floor. Your movement should be backward and down as if you were sitting into a chair.

  3. Push back up to the starting position.

 
 
 
 
 
 
 
 
 
 

Dumbbell Triceps Kickback

Triceps Kickback ExerciseEquipment Required: single dumbbell weight and a flat bench below knee height.

Technique

  1. Start by standing next to a flat bench with the dumbbell in the right hand.
  2. place the left knee on the bench, keep the right knee bent with the foot flat on the floor
  3. bend forward from the hips, and support yourself by placing the left hand on the bench
  4. your upper body should be parallel to the floor and the head facing down.
  5. Bend the right arm and raise the elbow past the torso.
  6. Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards.
  7. at full extension momentarily pause, then slowly return to the starting position.
  8. Repeat until the set if finished, then perform with the opposite arm.
 
 
 
 
 
 
 

Dumbell Overhead Extension

overhead extension exerciseEquipment Required: two equal weighted dumbbells, flat bench

Technique

  1. start by holding a dumbbell in each hand and lie on a flat bench with the feet flat on the floor.
  2. extend the arms up so that the dumbbells are held directly above the shoulders, and the palms are facing each other.
  3. bend the elbows and lower the dumbbells to the sides of your head.
  4. while keeping the elbows in place, extend your arms up to the starting position
  5. after a short pause, repeat the movement for the required number of reps.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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