To beat the waiting game at the gym, try dumbbells

As inevitable as politicians relentlessly slinging mud as the election gets closer, so is the reality of someone occupying the very machine you need to use.

If the occupier is a courteous gymgoer, he or she will let you work in. Otherwise, they just sit there with their earphones in as they ignore you waiting patiently.

They see you. They just don’t care.

If gym jerks are a constant problem for you, then reach deep into your knowledge bag and pick up some dumbbells. Most machine exercises can be done with dumbbells. So leave Sir Gym-Jerk on his throne in machine kingdom while you conquer the realm of dumbbells – they give you better stabilization, anyway.

True, dumbbells can be dangerous. You could drop them or lift one improperly. The key when using dumbbells is control. If you’re in control, you will have an awesome workout.

As a trainer, I use dumbbells to teach muscle control. For example, keeping the core tight while maintaining the upper back in good position during biceps curls on one foot takes a great deal of focus.

Performing a movement while stabilizing and feeling the body’s position is important for neuromuscular control.

That sense of the body’s position can be your greatest ally in the fight against injury. If you feel that something is off in your form, you can correct it before starting a set. This is why most dumbbell racks are in front of mirrors. They help you with form and control.

The default form for most dumbbell exercises is to have the core tight, the back straight and the legs in proper alignment with the hips. Move only what needs to move. No need to swing the back if you’re doing biceps curls.

Some exercises require you to be lying down. For these exercises, your feet should be supporting your base by driving into the floor. Keep your glutes tight, too. This adds stabilization.

Today’s exercises correspond to popular machines that can be tied up frequently.

Do the dumbbell squats when the leg press machine is busy. Positioning the weight against the chest as if you’re grasping a large goblet is a comfortable way to hold a dumbbell for squats. It is easy to keep the shoulders back and the back in proper form.

Doing triceps kickbacks instead of the triceps machine will help you improve your stabilization and muscular control. Keeping the elbow from swinging takes some concentration.

Chris Huth is a Las Vegas trainer. You can contact him at 702trainer@gmail.com. Before beginning any exercise program, consult your physician.

ad-high_impact_4
Life
Dreamsickle Kids Foundation founder Gina Glass talks awareness
Gina Glass, 35, founded Dreamsickle Kids Foundation to raise awareness for sickle cell disease in Nevada. (Jessie Bekker/Las Vegas Review-Journal)
The Meadows School founding kindergarten teacher retires after 34 years at the school
Linda Verbon, founder of the The Meadows School's kindergarten program and the first faculty member hired at the school, retired in the spring after 34 years at The Meadows. (K.M. Cannon/Las Vegas Review-Journal)
Kids become firefighters at Fire Station 98 open house
Henderson residents wore fire hats, learned about CPR and met firefighters at the Fire Station 98 open house Saturday, August 11, 2018. (Marcus Villagran Las Vegas Review-Journal) @brokejournalist
People from all over the world attend RollerCon 2018
RollerCon 2018 is a five-day convention focused on the roller derby community and culture at Westgate in Las Vegas. (Marcus Villagran/Las Vegas Review-Journal) @brokejournalist
Camp Broadway teaches kids how to sing and dance
The Smith Center's seventh annual Camp Broadway musical theater program gives 150 kids ages 6-17 an opportunity to learn musical theater skills from industry professionals over a five-day period. Marcus Villagran/ Las Vegas Review-Journal @brokejournalist
Las Vegas police officer on being PETA's Sexiest Vegan Next Door
Las Vegas police officer David Anthony talks vegan lifestyle and how he feels about being voted PETA's sexiest Vegan next door from his home on Monday, July 9, 2018. (Marcus Villagran/Las Vegas Review-Journal) @brokejournalist
'NO H8' Campaign comes to Las Vegas
Hundreds of locals participate in the NO H8 campaign founded by Adam Bouska and Jeff Parshley as a response to Proposition 8, a California ban on same-sex marriage. The campaign has since evolved to represent equal treatment for all. (Marcus Villagran/Las Vegas Review-Journal) @brokejournalist
Over 40,000 People Attend The 4th Of July Parade In Summerlin In Las Vegas
Over 40,000 People Attend The 4th Of July Parade In Summerlin In Las Vegas. (Janna Karel Las Vegas Review-Journal)
Star Wars and Golden Knights mashup at downtown art shop
Star Wars and Vegas Golden Knights fans attend the Boba Fett Golden Knight Paint Class at The Bubblegum Gallery in Las Vegas, Friday, June 29, 2018. (Marcus Villagran/Las Vegas Review-Journal) @brokejournalist
TOP NEWS
News Headlines
Add Event
Home Front Page Footer Listing
Circular
You May Like

You May Like