Download PDF by Paul Collins: Dynamic Dumbell Training

By Paul Collins

Dynamic Dumbbell Training is the final word education consultant for anybody trying to bring up their muscular measurement, power, stability, coordination and explosive strength for making improvements to athletic functionality.

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Ensure abdominals remain braced at all times to limit any stress on the lower back region. A deeper squat can also be performed using a larger wood chopping movement of the arms. This exercise challenges the core abdominal brace through an arm raising and lowering motion which also helps strengthen the shoulders. 2010 12:08 Uhr Seite 53 ABS & CORE Dumbbell Side Bend Start Midpoint Instruction • Stand tall with feet hip-width apart and both arms extended down by side with one gripping a dumbbell – knuckles facing outwards.

This means that you can only just complete a 5th rep and not 6 reps. If attempting the 5RM and you only complete 3 reps or so, rest for 180 seconds before attempting with a lighter weight. Dumbbell Bench Press 5RM Example: (after initial cardiovascular warm-up) 1. 2. 3. 4. 5. Dumbbell bench press warm-up exercise performing 12 reps using light dumbbells. Rest 60 seconds. Dumbbell bench press warm-up exercise performing 8 reps of medium weight. Rest 120 seconds. Dumbbell bench press with estimated 5RM weighted dumbbells (always have a spotter or trainer on hand to assist with test).

This method allows you to determine the loads used throughout the training program and is generally only applied to compound (multi-joint) exercises such as: Bench Press, Squat or Power Clean. A minimum 4-8 week training base is required prior to attempting any repetition maximum tests to ensure the muscle, joints and tendons have adapted and proper technique has been established. This test should only be performed under the guidance of a professional strength and conditioning coach or personal trainer for accuracy and safety reasons.

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