For teenagers, dumbbell exercises have benefits beyond a stronger and leaner body.
Even as a teenager, your body growing with a metabolism faster than an adults, exercise is an important part of your health. Exercise can ease depression, raise self-confidence and help you sleep more restfully. Incorporating dumbbells into your fitness regimen is excellent for building muscle and strengthening your body.
Before You Begin
Before stepping into the weight room, it is important to understand general safety rules. Never use weights too heavy for your fitness level. Begin by lifting at a moderate intensity. This means, out of 10 reps of a single move, you should be able to complete seven or eight reps with relative ease while the final two or three being difficult but not impossible. Enlist the help of an experienced adult or physical trainer who can spot your moves, correct form and guide you through your workout. The most effective workout is one done correctly, so using your dumbbells right is key in your fitness success.
Press On Toward Your Goals
The dumbbell bench press targets your triceps and chest. Lie on an exercise bench with your feet planted firmly on the ground. Take a dumbbell in each hand and position your elbows out with the weights above your shoulders. Exhale and raise your arms up, keeping the weights steady. Inhale and slowly lower the dumbbells back to starting position. That is one rep. Perform three sets of 10 reps. Your dumbbells should be heavy enough that the final few reps are difficult -- but not impossible -- to complete. Lift with a friend or spotter to help prevent injuries or accidents.
Bring It To The Side
Lateral shoulder raises are excellent for working your shoulder muscles and upper arms. Sit in an upright bench or chair with back rest. Plant your feet firmly on the ground and take a dumbbell in each hand. Allow your arms to fall straight down to your sides. Contract your core to stabilize your spine as you begin to lift your arms out to your side. Try to keep them as straight as possible. Continue lifting your arms until they are just below the height of your shoulders then bring your arms back down in a controlled manner. Avoid shrugging your shoulders or bending your elbows throughout the exercise.
Take The First Step
The classic lunge targets the quadriceps in your lower body as well as the gluteus maximus in your buttocks. Begin standing with your feet hip-width apart, grasping a dumbbell in each hand. With your right leg, lunge forward so that you land on your heel then your forefoot. Bend your right knee to lower your body until your back knee is just above the floor. Your front leg should be bent at a 90-degree angle with your knee extending to just above your toes, not beyond. Return your right leg to starting position and repeat on the opposite side. Continue for three sets of 10.
Touch Your Toes
The dumbbell straight leg deadlift works your hamstrings as well as your gluteus maximus. Begin standing with your feet shoulder-width apart, holding a dumbbell in each hand with your arms to your side. Keep your knees straight as you lower the dumbbells to the tops of your feet by bending at the hips. Your back should remain straight without any curling of the neck, shoulders or spine. Bend as far down as you are able then lift the dumbbells back to starting position by extending your hips and waist. Repeat for three sets of 10 to 15. If you feel a strain in your back, lower the weight of your dumbbells.