By Paul Collins
content material: 3-stage dynamic dumbbell education procedure --
Dumbbell training --
degree 1: energy --
degree 2: sensible workouts --
level three: strength --
Bonus kettlebell drills --
Read Online or Download Dynamic dumbbell training : the ultimate guide to strength and power training with Australia's Body Coach PDF
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Additional info for Dynamic dumbbell training : the ultimate guide to strength and power training with Australia's Body Coach
2010 12:08 Uhr Seite 29 DUMBBELL PREPARATION Weeks 1-4 Weeks 5-8 Weeks 9-12 Muscle hypertrophy utilizing exercises from Stage 1. Maximum strength utilizing exercises from Stage 1 and 2. Power conversion utilizing exercises from Stages 1-3. 8-Week Advanced Strength/Power Training Cycle In this cycle, an advanced trainer or athlete can apply rotating cycles of high and medium intensity exercise over 3 weeks followed by a light CNS (Central Nervous System) week before transitioning into a new 4-week training cycle.
Increase lift action from pelvic region once abdominal muscles become stronger whilst ensuring the head, neck and shoulders remain relaxed. 2010 12:08 Uhr Seite 52 DYNAMIC DUMBBELL TRAINING Dumbbell Front Raise Start Midpoint Instruction • Stand in semi-squat position with feet shoulder width apart and arms extended down in front of body gripping a single dumbbell, held vertically, in both hands at waist height. • Apply 3B’s Principle™ - Brace, Breath and Body Position. • Breathe out as you simultaneously raise the dumbbell up in a semi-circular motion in front of body up to eye level whilst straightening both legs.
Biceps Curl Variables To assist with arm and body positioning in strengthening the biceps, the following table outlines variations on the biceps curl exercise used in this chapter. Note: Reverse curl exercises to strengthen the forearm are included in this arm section. 2010 12:08 Uhr Seite 60 DYNAMIC DUMBBELL TRAINING Open Curls Start Midpoint Instruction • Stand tall with feet shoulder-width apart and arms extended down resting dumbbells by your side with palms facing forwards and upper arms held in close to your body at all times.