While any kind of workout is beneficial if you want to lead an active life, weight training offers a plethora of health benefits. Apart from burning body fat, improving posture and bone density—it also improves the quality of sleep. All in all, we don’t see any reason why weight training shouldn’t be a part of your workout.
While we are talking about weight training, let’s take out a moment to discuss dumb-bells. These nifty equipment can come in really handy if you are just beginning. Not only are dumb-bells beginner friendly, they are also available easily.
And if you want to make them a part of your fitness journey, here are 5 tips on working out with dumb-bells for beginners:
The first and foremost thing you should keep in mind before starting off with weight training is choosing the appropriate weight of dumb-bells. You don’t want to start with a very heavy weight and injure yourself. Start with lighter weights, anywhere between one to two kilos, and work your way up slowly.
We understand that you are high on motivation at the moment. But ensure that you don’t push yourself far too much—because remember, you are just starting out. Start with a number of reps that you are comfortable with and then slowly keep adding to it.
When you are starting out, instead of concentrating on the number of reps and sets, your main focus should be on your form. Acing the technique will help you avoid any kind of muscle injuries. This will also help you build endurance. Not to mention, going slow also helps build muscle. So make sure you are not rushing into it!
Do not bend your wrist to hold the weight—doing so can put you at the risk of straining your wrist. While you’re at it, make sure you are not placing your thumb on the handle. Instead, keep your wrists straight and ensure you have a comfortable grip throughout the workout.
While you are working out, exhale through your mouth as you lift the weight. And inhale through your nose when you lower it. Don’t forget to do this because it helps in delivering oxygen to your muscles.
Keep an idea of your risk of weight-related issues.Check BMI