Get Muscle Fast: Dumbbell

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Saturday, March 3, 2012

Healthy Supplements To Improve Your Dumbbell Exercises

ByCorral Jeff

Building your body does not have to do with body building workout program alone. There are different types of these dumbbell exercises that are working perfectly, but you need to know that if you lack some healthy supplements this workout will be a wasted program. There are some vital body supplements that needs to be taken daily and these supplements will ensure a productive result while you are going through your dumbbell exercises. These healthy supplements can be found in foods and body-building diet supplement, and it can be found in various health stores. Nonetheless, I will be writing about some supplements that you can easily find in foods, so that you can improve on what to eat to ensure the productivity of your dumbbell exercises.

Below are two supplements and their features:

Protein: This supplement can be in various foods as well as body building supplements. Protein is a well know body supplement, and it is close to the most essential body supplement that you need for a healthy life. Protein will help the growth of your entire body including your muscle. It will help you to build your muscle tissue to enhance your total muscle fitness. Protein can be found in almost every food, but their contents are higher than each other. The level of protein you will find in skimmed milk is different from the level of protein you will find in cheese or beans. However, the intake of these foods are highly vital, it will help you to keep a well balanced and healthy body. Below are some lists of food that have enough protein to sustain your body.

1. Cottage Beans
2. Pork
3. Chicken Egg
4. Beaf
5. Peanut Butter
6. Almonds
7. Fish

These mentioned foods are the least I could get, but there are more you can get to ensure a healthy body, so that you can be able to achieve your desired body shape.

Carbohydrates: Carbohydrates is a beneficial supplement that helps in controlling the level of sugar in the body. Carbohydrates can be divided into complex sugar and simple sugar. These types of sugar can be found in various foods. Below are names of food you will find carbohydrates:

• Refined Grains
• Fruit Juices
• Bakery Products
• Cakes

Finally, these supplements are vital, combined supplement and dumbbell exercises will produce an overwhelming result, a dream come true. This combination is vital for the enhancement of the entire body. It will promote the rapid development of your muscles. Stay fit and healthy.

These are the tips you must know about dumbbell exercises that has been proven effective by lots of people.These guidelines will give you your dream body. Visit for more details: http://www.strictlybodybuilding.net/

Article Source:http://EzineArticles.com/?expert=Corral_Jeff

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Health and Fitness: Build-Muscle
Corral Jeff

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Build Muscle Article FeedFind More ArticlesSearchSimilar ArticlesFull-Body Muscle Mass Building WorkoutsBuild Muscle Bulk - Best Muscle Building Workouts and Diets to Bulk You Up in 1 MonthWarm Up Exercises Before Your Body Building - Kick Start Those Engines!Muscle Building The Healthy WayBuild Bulk Muscles - Body Building Workout and Diets For Muscle Bulk in One Month!Matthew McConaughey's Workout Tips - Supplements to Get Toned in One Month!Big Arms and Massive Forearm in Days - The Whey and Casein Diet and Workout is Here!An Athletic Body Workout For Men and Women - Interview With Coach Eddie LomaxCardio Workouts - Why and When You Should Do Your Cardio TrainingGain 10 Pounds of Muscle in 10 Weeks - Diet, Workout & Supplements to Gain 10 Pounds of MuscleRecent ArticlesHaving a Six Pack The Easy WayHow To Progress In Muscle Building With The Rest Pause Technique2 Days A Week Workout Program4 Helpful Tips To Get Six Pack AbsAre Weightlifting Straps For Babies?1, 3 Dimethylamylamine: The Supplement For Intelligence, Weight Reduction, and Body BuildingHow To Have Fun With CardioSure Healthy Supplements For Resistance TrainingTop Exercises For Massive Legs!How Long Does It Take For a Muscle to Grow?Submitted On February 25, 2012. Viewed 8 times. Word count: 419.

MLA Style Citation:
Jeff, Corral".".25 Feb. 2012EzineArticles.com.28 Feb. 2012 .APA Style Citation:
Jeff, C. (2012, February 25). . Retrieved February 28, 2012, from http://ezinearticles.com/?Healthy-Supplements-To-Improve-Your-Dumbbell-Exercises&id=6904005Chicago Style Citation:
Jeff, Corral "." EzineArticles.com. http://ezinearticles.com/?Healthy-Supplements-To-Improve-Your-Dumbbell-Exercises&id=6904005EzineArticles.com© 2012 EzineArticles.com
All Rights Reserved Worldwide

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Friday, February 24, 2012

5 Dumbbell Exercises for Explosive Muscle Growth

ByMark P Reese

Fitness experts have always debated as to which exercise provides the better muscle growth, free weights like dumbbell exercises or stationary weights like most gym equipment. I believe free weights or dumbbells win hands-down every time. Any method of workout that works more than one muscle at a time has to benefit more than a stationary machine.

Below I will provide some dumbbell exercises that will give you explosive muscle growth and muscle control. After all, what good are big bulky muscles if every time you try to use those muscles you are fumbling all over the place. I have seen guys with massive bulky muscles that can barely tie their own shoes they are so uncoordinated.

For a better overall fitness level you want to work the tiny muscles that surround and support your larger muscles. Complete and coordinated control at all times is what you need and dumbbells are the best way to achieve this.

Bicep Curl

Bicep curls are the best exercise to strengthen your bicep muscles. Remember, always make sure you rotate your arms well when doing bicep curls to get the most benefit from these exercises. Exhale when you bring the dumbbell up and really squeeze your biceps to get explosive muscle growth.

Inhale when lowering the weight and still use your muscles to guide the weight back down. Never let gravity pull it down for you, control the lowering and continue working the bicep on the way down.

Triceps Kickback or Reverse Curl

Triceps are the long lean muscle at the back of your upper arm opposite the front bicep muscle. Take the dumbbell in your hand, lean over a bench or chair if you are at home, raise your elbow so it touches your side, then slowly lift the dumbbell back while straitening your arm out past your butt while doing so.

Really squeeze the triceps as your arm becomes fully extended and then hold for a second or two. Holding and squeezing will really help with muscle growth, control and strength. You will also really feel "the burn" when doing it this way, which is really great for muscle growth. Then lower your arm back down, again resisting the weight and not letting gravity do all the return work.

Dumbbell Bench Press

The dumbbell bench press is great for really defining your chest muscles and getting that rock hard look. Lie down on a flat bench, rise the weight straight up in the air with a dumbbell in each hand and touching. Lower the weights straight down so they almost touch your chest while your arms drop down below you sides.

Inhale while lowering the dumbbell and resist the weights until they almost reach your chest, now lift the weights and exhale at the same time fully extending your arms above your chest.

Dumbbell Fly Lift

The fly lift is very similar to the bench press. You lay flat on your back in the same starting position with the weights held above your chest with your arms fully extended. However, this time instead of lowering the weight straight down, bring your arms out to the side.

Line-up you upper arms with your chest and create a 90 degree at your elbow. Exhale as you return the weight to the starting position above your chest and repeat. Again really squeeze your chest as you do so and hold for a couple seconds.

Dumbbell Row

Position your arm so it is fully extended with the dumbbell almost touching the floor. Lift the weight so that your arm slides past past your side and lift the dumbbell up as high as you can until it touches your chest at the nipple area, hold. Exhale while doing so and then slowly lower the weights again with your arm fully extended and weight just above the floor.

Safety & Warm-Up

Make sure when you are doing dumbbell exercises to have lots of room and don't use a weight that is too heavy for your strength level. Always warm-up and loosen the muscles before you lift any weights. Warming up will prevent injury and allow you to lift more weight and give you explosive muscle growth.

Those are by no means the complete set of dumbbell exercises. If you want further knowledge, explanation and practical use of these exercises, click here at http://www.idealbodyformen.com/ and sign up for my FREE 7 part E-course. Together we can change your body and life forever. Stay strong.

Article Source:http://EzineArticles.com/?expert=Mark_P_Reese

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Health and Fitness: Build-Muscle
Mark P Reese

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Build Muscle Article FeedFind More ArticlesSearchSimilar Articles5 No BS Best Back Exercises For Super Explosive Muscle GrowthWeight Lifting WorkoutHow Strict Should Your Exercise Form Be?5 Simple Exercises to Build Muscle Mass FastEffective Muscle ToningBest Chest Workout - Exercises You OverlookedThree Missing Links To Exercise PerformanceExplosive Movements: Reverse Hypers and Standing Calf RaisesBuild Huge Arm Muscles With These Bicep ExercisesHow to Build Muscle Effectively Using DumbbellsRecent ArticlesDoes Protein Burn Fat? Read the Definitive Fat Burning and Muscle Building Guide HereFitness System for Weight Loss and Muscle GainBuild Muscle Fast - 7 Simple Tips for MenBuild Muscle and Improve Your Shape With These Great Ideas!5 Tips to Gaining Good Weight and Muscle for Men5 Must Know Tips to Build Muscle and Get in Shape!What You Need to Know Regarding Belly Fat Exercises!Achieving Maximum Muscle Mass Through Dieting And Intense WorkoutEffective Bodybuilding Workout Tips For Massive Arms3 Top Exercises for Bodyweight WorkoutSubmitted On February 05, 2012. Viewed 37 times. Word count: 697.

MLA Style Citation:
Reese, Mark P.".".5 Feb. 2012EzineArticles.com.14 Feb. 2012 .APA Style Citation:
Reese, M. P. (2012, February 5). . Retrieved February 14, 2012, from http://ezinearticles.com/?5-Dumbbell-Exercises-for-Explosive-Muscle-Growth&id=6862387Chicago Style Citation:
Reese, Mark P. "." EzineArticles.com. http://ezinearticles.com/?5-Dumbbell-Exercises-for-Explosive-Muscle-Growth&id=6862387EzineArticles.com© 2012 EzineArticles.com
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Thursday, February 23, 2012

Dumbbell Fly's: What They Are; What They Build, and How To Do Them

Written by Jeff Behar, MS, MBA

Dumbbell Fly's is an weight lifting exercise that primarily develops the chest (Pectoralis Major). Du dumbbell flyes work your chest without the assistance of the triceps.

Muscles Worked When Performing Dumbbell Flys

Target Muscles

Pectoralis Major, Sternal Synergists Pectoralis Major, Clavicular Deltoid, Anterior Biceps Brachii, Short Head Stabilizers Biceps Brachii Brachialis Triceps Brachii Wrist Flexors Dumbbell Fly Form

There is a specific form to the dumbbell flywhich reduces the chance of injury and maximally challenges the musclesof the chest.

Grasp two dumbbells.
Lie supine on bench.Feet are kept flat on the floor, weight on the heels, lower leg perpendicular to the floor, with the buttocks always in contact with the bench. This prevents extreme arching of your lower back. Feet are kept flat on the ground or end of the bench a wide foot stance to increase stability on the bench.Pinch the shoulder blades together to avoid recruiting the anterior deltoid during the lift.Keep your chest up at all time. Don’tallow your chest to go flat or shoulders to roll forward. You’ll loseupper-back tightness, losing power & increasing risk of shoulderinjury.Support dumbbells above the chest with the arms fixed in a slightly bent position.
Internally rotate shoulders so elbows to the sides.Lower dumbbells to sides until chest muscles are stretched with elbows fixed (locked in position, slightly bent). Theimportant thing to remember is to have a slight bend in the elbows,have the palms facing up during the movement, and pull your shoulderblades back together when you lower the weight so it takes strain offthe rotator cuff.Bringdumbbells together in a hugging motion (like you are hugging a tree)until dumbbells are nearly together. Squeeze the pecs so that theshoulder blades should start moving away from each other because thatis what the pecs do.Repeat.Common Errors When Performing Dumbbell Flys

The following errors are potentially dangerous and can result in injury. Avoid them at all costs.

Not locking the elbows. You can pull ligaments and hurt your rotator cuff.Possible Injuries When Performing Dumbbell Flys

Incorrect form may lead to multiple types of injuries including:

torn ligaments/tendons in shoulders.backinjuries due to bridging, which is the arching of the lower backturning the bench press into the decline press. To prevent bridging,compress the stomach muscles to force the lower back down, or bringlegs up and flat onto the bench.Dumbbell Flys Variations

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways:

Angle - a dumbbell fly can beperformed on an incline, on a decline, or on a stabilizer ball. Theincline-version shifts some of the stress from the pectorals to theanterior deltoids and gives a greater stimulus to the upper pectorals,whereas the decline allows more weight to be lifted while using nearlythe same musculature as the traditional bench press.Angle variations include: Incline Dumbbell Fly. From an incline bench. Emphasis shoulders and upper chest.Decline Dumbbell Fly. From a decline bench. Allows more weight. Emphasizes more of the lower chest.
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