Hand weight exercises – Home — Hand Weights Exercises

Hand Weight Exercises for Women

Pack hand weights in your car when traveling to maintain your fitness routine.

Dumbbell hand-weight exercises may be done practically anywhere. The weights take up so little space and the exercises can be done in as small an area as a college dorm or a hotel room. Maintaining a fitness program with hand-weight exercises might mean the difference between enjoying hot summers in a tank top with toned muscles, or suffering the heat in a T-shirt. More importantly, these exercises help you build and keep your muscular strength, enhancing your ability to perform everyday tasks. Otherwise, you might one day find it difficult to carry your own grocery bags.

Squat with Shoulder Press

Hold a hand weight in each palm and stand with your feet shoulder-width apart for a squat and shoulder press combo.

Bend your arms to position the dumbbells adjacent to the side of each shoulder; your upper arms should be close to your rib cage.

Bend your legs and stick your buttocks out as you lower your pelvis into a squat position with your thighs nearly parallel to the floor. Contract your leg muscles to stand back up as you simultaneously press the dumbbells directly over your head, toning your legs and shoulders.

Lunge with Dumbbell Curl

Stand with your feet together and a hand weight in each palm. Straighten your arms along the sides of your body.

Step your right leg forward into a lunge, bending your elbows to curl each dumbbell toward your shoulders. You should be balancing on the toes of your left foot and your right thigh should be nearly parallel to the floor.

Push through your right heel to stand back up to the starting position while simultaneously lowering the dumbbells back to your side.

Repeat this series, lunging with your left leg to tone your butt, thighs and the front of your upper arms.

Saxon Bends

Place your feet wider than your shoulders then bend your legs into about one-third of a squat.

Hold a hand weight with one end in each palm then raise the dumbbell just over the top edge of your forehead. Your elbows should be bent and pointing to the side.

Contract your core muscles to stabilize your hips and pelvis. Bend toward your right side without moving your hips until you feel a stretch along the right side of your waist. Contract your oblique muscles along the left side of your waist, raising your trunk back to an upright position.

Bend toward the left side of your body. Contract the obliques on the right side of your waist, raising your trunk back to an upright position.

Continue to alternate Saxon bends on each side to tone the abdominal muscles along the sides of your torso.

Triceps Extensions

Stand with your feet together and hold the bar of one dumbbell in your right hand. Raise the dumbbell above your head, keeping your upper arm close to your ears.

Bend your elbows to lower the dumbbell just below the top of your head. Contract your triceps muscles to straighten your arm back to the start position.

Complete about 15 repetitions on your right arm then switch arms to tone your left triceps.

Tip
  • Perform three sets of 15 or more repetitions for each hand-weight exercise. Increase the intensity by performing each exercise at a slightly faster or a slightly slower tempo. Write down your workouts to keep track of exercises, resistance, sets and reps.
Warning
  • These hand-weight exercises will become easier to do as your body adapts and becomes more fit. Thus, this routine will no longer be sufficient to enhance your fitness. Incorporate different exercises every four weeks or use heavier hand-weights to continue to improve your physique.

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Hand Weight Exercises for Women

Related Articles

Hand weights are small dumbbells, generally ranging from 1 to 5 pounds, that can be used in a variety of workout routines. Because of their light weight, hand weights are much more effective at toning and slimming than in building large muscle growth. Additionally, as free weights, they can be used almost anywhere, such as outdoor jogging paths, the office or in the living room while watching TV. Increase the tone of your upper arms and shoulders by using these exercises.

Front Raise

Stand straight up, holding one hand weight in each hand. Your hands should be in front of your thighs with your palms facing your body. Keeping your arms fully extended, lift the hand weights up and forward until your arms are parallel to the ground. Pause for a moment, then lower your hands back to your starting position. Repeat as necessary.

Shoulder Shrug

Stand straight up, holding one hand weight in each hand. Place your hands in front of your thighs with your palms facing your body. With your arms fully extended and no bending at the elbows, lift the hand weights directly up by raising your shoulders in a «shrugging» motion. Lower the hand weights after a short pause, then repeat.

Triceps Kickback

Stand with your right leg forward in a split-stance position and a hand weight in your left hand. Put your right hand on your right thigh and slowly lean forward, shifting the weight of your upper body to your right side. Pull your shoulder blades down and back and align your head with your spine. Bring your left upper arm up until it is parallel to the floor, with your left forearm hanging down. Exhale, then slowly straighten your left elbow while keeping your upper arm motionless. Do not let your lower back sag, your body rotate or your upper arm rise during the movement, as these forms of «cheating» will lessen the impact of the workout. Inhale, then slowly return your left arm to its original starting position by bending at the elbow. Repeat as necessary, doing an equal amount of reps with the hand weight in your right hand.

Considerations

Maintain proper posture throughout any hand weight exercise, as your body is not fixed in position as when using the larger weightlifting machines. Choose a hand weight size that is not too heavy but still offers a challenge, as you want the weights to be heavy enough to fatigue your muscles. Warm up before you begin working out and stretch afterward to cool down.

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Hand Weight Exercises for the Arm


Most cardiovascular exercises, such as running, focus on the legs, but
it is also important to tone and exercise your arms. Free weights, or
dumbbells, provide resistance as you perform arm exercises, helping
you build muscle and use more energy in a more effective workout.
There are many exercises that you can do with hand weights to work the
muscles of your arms. BicepsThe biceps is the front portion of your
upper arm. This is the stereotypical muscle that people flex to show
off how strong they are. The best biceps exercises are called curls,
and there are several varieties. First, perform a decline seated curl
by sitting on a bench at a 45-degree angle. Hold your weights out to
the si

Having fat on the belly and arms can be embarrassing. These two areas
can be notoriously difficult to tone. Trial and error with exercise
and diet can be frustrating, especially when the belly continues to
jut out, and the arms continue to wave in the breeze. Doing the
correct exercises for the arms and belly as well as doing aerobic
exercise will shed those pounds. CardiovascularTone the arms and
belly by taking a full-body approach. Trying to reduce the fat in one
area, or spot reduction, rarely works. Focus on toning the entire body
through regular cardiovascular exercise paired with belly and
arm-strengthening exercises. Perform cardiovascular exercises at least
three times a week for

Sports & Fitness

Rheumatoid arthritis is a joint condition where inflammation of the
joints causes joint immobility and pain and results in joint damage.
Rheumatoid arthritis cannot be cured, but the effects of the condition
can often be reduced through proper exercise and lifestyle choices.
Hand and Arm StrengthExercise that strengthen the joints and increase
flexibility can be beneficial for those who suffer from arthritis.
While you may not be able to do the extremely taxing exercises that
pro athletes do, you may be able to do simple strengthening exercises
to stave off pain. One way to exercise the hand and forearm is to use
a grip ball or other grip strengthening devices. Squeezing a grip ball
perio

Health

Instead of isolating each muscle group in your arms, incorporate your
arm and shoulder workouts with your entire body. This helps you
increase your metabolism and burn more calories than isolated
training. According to Rodney Corn, co-founder of PTA Global, doing
multi-joint arm and shoulder exercises saves you time, improves muscle
function and prevents boredom in your workouts. Curl, Press, Tricep
Extension ComboThis exercise works your entire arms and shoulders
while increasing your abdominal and back stability. Hold two 10-lb.
dumbbells with your knuckles facing out to your sides. Stand with your
legs hip-width apart, and point your feet forward. Curl your arms up
to your shoulders a

Sports & Fitness

As you age, your arms will begin to experience sagging below the bicep
if you do not exercise them. Extreme weight loss can also create this
hanging, sagging skin arm look. Free weights offer enough resistance
to challenge this area and others, firming them back up to their
youthful look. Some free weight arm exercises for women that address
this problem include French presses, triceps kickbacks and overhead
triceps extensions. French PressesHolding a free weight dumbbell in
each hand and lying on a flat exercise bench, raise the dumbbells
toward the ceiling. Your palms should be facing each other. Slowly
lower the dumbbells down until they are on either side of your head,
careful not to

Sports & Fitness

The triceps muscle is located on the back of the arm. Its function is
to extend the forearm, acting contrary to the biceps. In any triceps
exercise, the key is to keep the elbow steady and move only the
forearm and hand. Triceps extensionsIn either a seated or standing
pose, hold a dumbbell in one hand. Raise your hand above your head
with your elbow as close to your head as possible. Lower your hand
behind you, bringing your hand toward your shoulder. Then extend back
to the overhead position.
Chair dipsSit on a sturdy chair or bench,
with your buttocks close to the edge. Place your hands near your
buttocks. Push your buttocks up and off the chair and then lower them
until they touc

Sports & Fitness

As a woman, you might want to tone up your arms and shoulders for a
leaner looking figure without having to purchase weights or other
exercise equipment. Arm weight exercises are a form of body weight
exercise, using the weight of your arms as the resistance for targeted
arm and shoulder exercises. There are a few base moves that will help
you tone your arms and create a simple, effective arm weight workout.
Arm CirclesArm circles tone your shoulders, forearms and biceps
using small, quick arm weight moves. To perform arm circles, stand
straight up, feet hip width apart, arms straight out to the sides,
palms facing down. Move your arms in small clockwise circles, keeping
them straight, fo

Sports & Fitness

If you regularly engage in sporting activities, such as tennis,
baseball, golf or football, strong shoulders, arms and hands will help
boost your performance. By regularly training these muscle groups,
you can also protect sensitive joints, such as those found in the
shoulders, from common sporting injuries. If you have previously
injured your shoulders, biceps or any other muscle group in your upper
body, speak with your physician before starting these exercises.
Hand Exercise — Thumb WalkThis exercise will increase the flexibility
and strength of your fingers and hand muscles. It is a simple
movement that can be performed at anytime throughout the day. To
begin, place your right han

Sports & Fitness

bighow.org

Hand Weight Exercises to Tone Triceps


The triceps muscle is located on the back of the arm. Its function is
to extend the forearm, acting contrary to the biceps. In any triceps
exercise, the key is to keep the elbow steady and move only the
forearm and hand. Triceps extensionsIn either a seated or standing
pose, hold a dumbbell in one hand. Raise your hand above your head
with your elbow as close to your head as possible. Lower your hand
behind you, bringing your hand toward your shoulder. Then extend back
to the overhead position.
Chair dipsSit on a sturdy chair or bench,
with your buttocks close to the edge. Place your hands near your
buttocks. Push your buttocks up and off the chair and then lower them
until they touc

Unfortunately for women the upper thighs, the stomach, hips and back
of the arms are the places where they store fat the most. Firming up
those biceps and triceps may be the easiest of the muscle groups to
tone. With the right diet, cardio and weight training program just
about anyone can have toned and sexy arms.Difficulty:EasyInstructions
Consult your physician before you start any workout
program.
Change your diet. Toning any part of your body is first
and foremost about having low body fat. Cut out the processed foods
and eat 3 meals and 2 snacks throughout the day to rev up your
metabolism and help burn calories.
Begin a cardio routine that is
going to reduce your body fat quic

Sports & Fitness

Your triceps are a collection of three small muscles on the underside
of your arm. Together, along with the biceps and deltoids, or the
upper shoulder muscles, they give your arm a lean, toned long.
However, if you find yourself needing some definition in this area,
there is a lot you can do. Once you have your diet and cardio routine
under control to lose any excess fat, weight training your underarms
can help them to look buff.Difficulty:ModerateInstructions Things
You’ll Need
Free weights or kettle bells
Weight machines
class=»error»>ToningDo tricep push backs. Stand straight up with your
feet shoulder-length apart. In your palms, hold two free weights —
the number of

Sports & Fitness

The biceps and triceps are generally considered the «show» muscles of
the body. The triceps is a three-section muscle comprising two-thirds
of your upper arm. The bicep muscle makes up the other one-third of
the upper arm. Both muscles should be trained together to result in
maximum definition. When exercising these muscles, choose a weight
that you can lift no more than 8 to 10 repetitions in a row, but not
so heavy that your form is compromised on the last repetition. If you
can lift the weight more than 12 repetitions at a time, then the
weight is not heavy enough for gaining muscle. Perform these weight
training exercises two to three times per week. The Four-Part Bicep
CurlRegularly

Sports & Fitness

Most cardiovascular exercises, such as running, focus on the legs, but
it is also important to tone and exercise your arms. Free weights, or
dumbbells, provide resistance as you perform arm exercises, helping
you build muscle and use more energy in a more effective workout.
There are many exercises that you can do with hand weights to work the
muscles of your arms. BicepsThe biceps is the front portion of your
upper arm. This is the stereotypical muscle that people flex to show
off how strong they are. The best biceps exercises are called curls,
and there are several varieties. First, perform a decline seated curl
by sitting on a bench at a 45-degree angle. Hold your weights out to
the si

Sports & Fitness

Triceps are sometimes omitted from weightlifting routines, but this
muscle group is actually crucial to arm strength and flexibility.
According to WomensFitness.com, triceps «constitute two-thirds of the
upper arm, and facilitate the backward motion of the arm in the
shoulder joint.» Etricep.com suggests incorporating triceps exercises
two times a week and recommends the following: «If you want to build
muscle stick to 6 to 8 reps, and if you just want to tone your muscles
use 12 to 15 reps. Stick to 3 sets of each exercise to start with.»
Push-upsPush-ups, or press-ups, work the triceps, biceps and
pectorals. There are many varieties of push-ups.
Fitness-training-at-home.com suggests dia

Sports & Fitness

The triceps are located on the rear-side of the upper-arms and they
are the largest muscle group within the arms. By regularly exercising
these muscles you will develop the strength necessary for sporting
activities as well as create defined and leaner arms. All tricep
exercises utilize the deltoid, or shoulder, muscle groups as well as
engaging the biceps, thus if you’ve had prior injuries to these body
parts it is imperative that you carefully execute any of these
exercises. Tricep DipThis exercise engages not only the lower part
of the triceps but also the shoulders and pectoral, or chest, muscle
groups. The movements within this exercise will increase shoulder
range of motion and t

Sports & Fitness

The back of the arm or triceps is a three-headed muscle whose function
is to straighten the arm and twist the wrist. It’s also a trouble
spot. It often can be flabby, and unsightly with sleeveless tops. A
regular yoga practice can help counteract the problem by lengthening,
strengthening and isometrically (static contraction of a muscle)
toning the arm muscles. Chaturanga DandasanaBring your body into a
plank pose by extending your legs back with the feet flexed. Your arms
should be straight, with the hands directly under the shoulders and
the neck in line with your spine. Pull in the abdominals. Maintaining
this position, exhale and lower your body until your upper arms
(triceps) are par

Sports & Fitness

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Hand Weight Exercises for Women

According to the American Council on Exercise, women who opt against strength training can gain 10 pounds of fat over 20 years. Exercising with weights can improve your body composition and ability to perform everyday tasks, prevent injuries and certain diseases, and increase calorie burn. Hand weights — also called dumbbells or free weights — can be an inexpensive, effective and versatile strength training option for women of all fitness levels.

Arms

Pulling, pushing and lifting motions improve when biceps and triceps are strong. Bicep curls work the front of your arm. Choose either a standard grip — palms forward — or a hammer grip — palms facing each other. Start with your arms down at your sides, then bend at the elbow to bring the weight toward your shoulder. Slowly lower back to the starting position. Arms can work alternately or simultaneously. For the back of your arm, try lying triceps extensions. Begin on your back, a weight in each hand. Position the arms up so your elbows are pointed to the ceiling. Keeping your upper arm stable, extend your arm against the resistance of the weight. Lower weights back down to complete the rep.

Shoulders

There are more benefits to having strong shoulders than looking good in a tank top. They also improve your ability to push and pull. The shoulder press does double-duty by working both the front and middle deltoid. Grab a weight in each hand and bring them to shoulder height with palms forward. Press the weights overhead, keeping a slight bend in your elbows. Bring the weights back down to shoulder level to finish the rep. You can perform this exercise sitting or standing.

Back

Strong back muscles can dramatically improve your posture. Single-arm rows work both the upper and middle back, along with the rear shoulder and lats. Grab a weight with one hand and place the opposite hand and knee on a flat bench for support. Keep your back flat and your head in natural alignment. With your palm facing in, pull the weight up along your side. Return back to the start for a completed rep. Once you finish a set, switch sides. A step with four to six risers can also substitute as a bench.

Chest

A strong chest will help with lifting and pushing movements and improve posture. To work the large front muscles of the chest, the pectorals major, try a bench press. Lie flat on a bench with a weight in each hand. Start with your arms up, elbows parallel to the bench and palms facing out. Your feet remain flat on the floor. Without arching your back, press the weight up, fully extending your arms. Bring the weights back down to chest level, and you’ve completed the rep.

Lower Body

Improved lower body strength can help your gait and take pressure off your joints. Squats will work the hips, thighs and glutes. For a weighted squat, start with a weight in each hand down at your sides. Stand with your feet apart and shoulders back. Palms are facing in. Hinge at the hips, sending them behind you. At the same time, bend your knees. Keep your knees facing forward — don’t let them go out to the sides or in — and behind your toes. Heels stay down. To finish the rep, straighten your knees and bring your hips back to the starting position.

Things to Remember

Choose weight that is light enough to prevent injury, but heavy enough to challenge muscles by the end of the set. Aim for one to two sets of eight to 15 repetitions for each exercise, allowing one minute of rest between sets. Your movements should be slow and controlled, going through the full range of motion but without locking your joints. Exhale when lifting the weight and inhale during the return. Proper form when lifting weights will avoid injury and allow you to do more reps without fatiguing. Keep your wrists straight and when doing standing exercises, have your feet shoulder width apart and maintain posture in proper alignment. Strive for balance between opposing muscle groups. Building muscle requires constant challenge. So increase weight by approximately 5 percent once you can easily complete 15 reps. Strength train at least twice a week, with a day of recovery between workouts.

www.sportsrec.com

Exercise Directions for Hand Weights

Hand weights come in a variety of sizes.

Dumbbells, also known as hand weights, are, literally, handy pieces of equipment. They’re small enough to keep at home, yet versatile enough to afford you a total body workout. There are hundreds of dumbbell exercises to choose from, so you shouldn’t have a problem developing a circuit of hand-weight exercises that suits your needs.

Perform flyes to strengthen your chest muscles. Lie face up on a bench or the floor with your knees bent and your feet flat on the surface. Hold the dumbbells over your upper chest so your palms face each other. Extend your arms, but flex your elbows a bit and maintain that flex for the entire exercise. Inhale as you lower your arms to your sides, then exhale as you raise your arms back to the starting position.

Work your shoulders by doing front raises. Stand erect with your feet shoulder-width apart and your knees flexed slightly. Hold a dumbbell in each hand with your palms facing your body and your arms hanging at your sides. Exhale as you raise one dumbbell to shoulder-height, keeping your arm straight. Inhale as you return to the starting position. Repeat the exercise with the opposite arm to complete one repetition.

Target your back muscles with one-arm rows. Balance yourself using your left hand, with your left knee on a bench and your right foot on the floor. Balance your weight evenly among your three points of contact. Position your knees beneath your hips and your upper body parallel with the floor. Extend your right arm straight down and hold the dumbbell in your right hand with your palm facing the bench. Exhale as you lift the dumbbell diagonally to the right side of your midsection. Inhale as you lower the weight. Perform the desired number of reps, then reposition yourself and repeat the exercise on the opposite side.

Do hammer curls to firm your biceps. Stand erect with your feet hip-width apart and your knees flexed slightly. Hold the dumbbells with your arms extended at your sides and your palms facing your body. Exhale as you flex your elbow to lift one dumbbell to your shoulder. Keep your elbow close to your side. Inhale as you return the dumbbell to the starting position, then repeat the exercise with the opposite arm.

Assume the same position you took for the one-arm row, but hold the dumbbell directly below your shoulder, with your upper arm parallel to the floor, to perform a triceps kickback. Exhale as you flex your elbow and extend your arm backward until it’s horizontal. Inhale as you swing the dumbbell back to the starting position. Perform the desired number of reps, then reposition yourself and repeat the exercise on the opposite side.

Perform half squats to strengthen your thighs and glutes. Stand erect with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing your body and your arms hanging at your sides. Inhale as you bend your knees and lower your upper body until your thighs are about parallel with the floor. Keep your head up and your lower back arched only slightly. Exhale as you rise to the starting position.

Sit on a chair, bench or exercise ball with your feet flat on the floor and roughly 12-inches apart, to work your calves. Hold a pair of dumbbells in front of you, with your palms facing each other, then place the weights on top of your lower thighs. Exhale as you flex the balls of your feet and lift your heels off the floor. Inhale as you return to the starting position.

Items you will need

  • Exercise bench
  • Hand weights
Tips
  • Move about twice as slow when you’re returning the weights to the starting position.
  • Perform 15 repetitions of each exercise, or work up to that level.
Warnings
  • If you can’t move a dumbbell smoothly, with a controlled motion, the weight is probably too heavy for you and could cause an injury. Select a lighter weight.
  • Consult a physician before starting a weight training routine.

«;

woman.thenest.com

Exercises With Hand Weights | Sports & Fitness


Using hand weights during exercise routines can offer the benefit of
forcing muscle groups to work on their own without help from a
dominant pair member. Using hand weights can also provide an added
arm-strengthening boost during aerobic exercises that do not normally
involve the arms. Dumbbells, kettlebells and contoured hand weights
are all types of hand weights. DumbbellsDumbbells are the most
common hand weights found in a gymnasium or home. Dumbbells are good
for their weight range anywhere from 1 pound to over 100 pounds per
hand. One exercise that can be done with dumbbells that takes
advantage of the weight range is the «military press.»Start by
standing with feet shoulder width a

When training the arms most people focus on the biceps and neglect the
triceps. However the triceps muscles make up most of the mass of the
upper arms. Here are some exercises with weights to focus on the
triceps muscles.Difficulty:ModerateInstructions Things You’ll
Need
Weight bench
Dumbbells
Free weights
class=»error»>Triceps kickbacks. Start with you feet about hip
distance apart and bend over at the waist until your upper body is
parallel to the floor. With a light weight in one hand pull the elbows
up towards the upper body. Relax the shoulders as you extend the
elbows bringing the weights up and and behind you. Slowly lower back
down and repeat. Do 8 to 12 re

Sports & Fitness

Strength training that focuses on the muscles of the arms and upper
back is a great way to slow bone mineral loss associated with
osteoporosis. Some of the best activities for a person suffering from
osteoporosis are strength training with weights, weight-bearing
aerobic exercise and stretching. Certain exercises may need to be
modified or avoided, so consult with your physician to see what type
of exercise routine is best for you. Exercise PrescriptionPerform
one exercise for each of the major muscle groups two to three times
per week. Perform one to two sets of 10-15 repetitions per exercise.
Rest one to two minutes in between each set. Begin each workout with a
warm-up to prepare the b

Health

Instead of isolating each muscle group in your arms, incorporate your
arm and shoulder workouts with your entire body. This helps you
increase your metabolism and burn more calories than isolated
training. According to Rodney Corn, co-founder of PTA Global, doing
multi-joint arm and shoulder exercises saves you time, improves muscle
function and prevents boredom in your workouts. Curl, Press, Tricep
Extension ComboThis exercise works your entire arms and shoulders
while increasing your abdominal and back stability. Hold two 10-lb.
dumbbells with your knuckles facing out to your sides. Stand with your
legs hip-width apart, and point your feet forward. Curl your arms up
to your shoulders a

Sports & Fitness

Training with small hand weights brings physical benefits and mental
benefits such as balance, posture, discipline and self-esteem. The
human body contains approximately 600 muscles. By exercising a variety
of these muscles with small hand weights, women can achieve improved
muscle tone, bone mineral density and stronger connective tissues.
Weight bearing exercises together with calcium required for strong
bones and muscle development can decrease the risk of osteoporosis
that can result in fractures in women. Walking LungeThe walking
lunge exercises the hamstrings, quadriceps and gluteals and tones the
legs and inner thighs. If you have knee problems, you should not
perform this exercis

Sports & Fitness

Exercising with free weights builds muscle and burns fat. Weights are
affordable and easy to store. Before beginning weight exercises, warm
up the body by stretching for five to 10 minutes to avoid injury. Work
out all the major muscle groups such as the biceps, triceps,
shoulders, abdominals, calves, quadriceps and hamstrings. The goal is
to do three sets of 10, resting for one to two minutes between each
set. Biceps CurlHold weights with palms facing forward. Hold them
in front of you so that the backs of hands are resting on thighs.
Stand with legs shoulder with apart, back straight and knees slightly
bent. Bend the elbows lifting the weights toward your shoulders.
Slowly release back

Sports & Fitness

Weighted ab training has emerged as a healthy alternative to the old
standby of performing a thousand sit-ups with nothing more than body
weight resistance. While many people may assume that weight ab
training is nothing more than slapping a dumbbell across your chest
while grinding out endless sit-ups and crunches, there are many more
effective exercises. Why Add Resistance?The primary reason for
adding resistance to your standard ab routine is the same reason you
add resistance to any other muscle group on the body — to increase
the challenge and force adaptations through progressive overload. The
abs are a muscle group like any other, and the best way to gain in
strength and muscle

Sports & Fitness

Walking is a great low-impact cardiovascular exercise that almost
anyone can do at any age. One weakness of walking for exercise,
however, is that the intensity level workouts are often lower than
running, and that it can take longer to achieve a similar level of
muscular fatigue. Using hand weights to perform exercises while
walking will increase your heart rate and muscle fatigue, resulting in
a more intense workout. Walking Bicep CurlsWhen you walk briskly,
you will likely notice yourself swinging your arms in front of you to
maintain form and balance. By holding hand weights while walking
briskly, this swinging motion becomes much more difficult to sustain,
creating a more challenging

Sports & Fitness

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