My Weight Lifting Workouts Guide

Basic Weight Lifting Workout The Dumbbell Swing. Here is how or the correct way for weight lifting workout for dumbbell:

Position: A standing position with the feet fairly wide apart, the
arms at the sides with a dumbbell grasped in each hand. Action: From this position, the dumbbells are swung to the front, then between the knees, bending the knees as they near the floor.

From that position, the dumbbells are swung upward in an arc to straight arms' length overhead, by the strength of the legs, back, and arms and shoulders together. Keeping the arms straight, the weights are permitted to descend back to the position between the knees and close to the floor and again swung to arms' length overhead. As the weights descend, the knees are bent so that the lower back is kept relatively flat.

This Hat backed position is maintained both as the weights are swung overhead and returned toward the floor. As much of the effort as possible is made with hip and leg muscles.

Starting Resistance: Children six to eight years of age can start this motion with 5 lbs. in each hand; eight to twelve years with 7½ lbs. in each hand; and over twelve years with 10 lbs. in each hand.

Most women will find this comfortable to begin with 7½ lbs. in each hand and most men can begin with 15 lbs. in each hand.

Progression: Begin this movement with 10 counts, adding 2 counts each week until 20 have been performed for three periods, then add 2½ lbs. to each dumbbell and begin again at 10 counts.

Goal: Girls and women should work up to a resistance of 15 lbs. in each hand for 20 counts.

Men and boys should work up to a resistance of 30 lbs. in each hand for 20 counts.
Results: This motion will strengthen the muscles the entire length of the spine. It also will aid materially in the development of the hips and legs.

The use of these large muscle groups places a strong demand on the cardiovascular respiratory systems which is so important. The demand for oxygen thus created has a strong influence on the development of the lungs and rib box.

Comments: This is one of several combination developmental and physiological exercises. It is of great value in bringing about a full coordinated development of the entire body.

Through its demands on the organic functions, it has a powerful influence on general body growth and physiological capacities.