January 16, 2015

Figure Competition Dumbbell Workouts


If you are interested in competing in your first figure competition and not sure where to start or how to weight train, then you can benefit from a few tips and ideas to create a dumbbell workout program that is right for you.

If you are fairly new to weight training and have a goal of competing in a figure competition the future, then I'd like to suggest some figure competition dumbbell workouts. These are quick and easy, and are very effective for building that sleek muscle and for burning body fat.

Dumbbells are great for working out because they allow you to build stability, as well as learn form and balance. All are necessary for optimal muscle gains and fat loss. Another great advantage to dumbbell workouts is that you can purchase an inexpensive set and train in the comfort of your own home if you can't make it to gym or if you simply don't want to workout in a gym.

You can build bigger shoulders with the use of dumbbell exercises. To do shoulder presses, grab a set of dumbbells you can comfortably perform about 10 reps with. When you complete 10 reps, grab the next set of lighter dumbbells and crank out as many reps as you can. When you finish that, grab the next set of lighter dumbbells and rep out until you reach total failure. Rest for a minute and repeat the process 3 more times.

Figure competition dumbbell workouts can involve leg training, too. To work your hamstrings, you can do stiff-legged deadlifts. Grab a set of dumbbells and bend over at the waist, keeping your lower back straight by moving your hips back. Take about 3 seconds to lower, 2 seconds paused at the bottom of the reps, and 3 seconds to return to the starting position. Repeat the exercise 3 more times.

As a figure competitor, you can really shape your arms up with dumbbell workouts such as dumbbell curls. Simply grab a set of dumbbells and do 10 reps of alternate dumbbell curls, then do 10 reps of hammer curls, and finish off with 10 reps reverse curls. Rest for a minute and repeat the exercise 3 more times.

You can create that well-known horseshoe on the triceps with dumbbells with dumbbell kickbacks. Stabilize yourself on a bench or chair with your upper body parallel to the floor. With your upper arm at your side, bring the dumbbell back as far as possible and give it a slight twist at the top of the movement.

These are just a few dumbbell tips and tricks to get you started...

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