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For lower-body exercises, I started with two 15-pound weights. To maximize results, I followed a progressive overload approach, increasing weights by about 5 percent weekly.
I recommend starting with 3-pound dumbbells, unless you’ve used weights before and feel comfortable with 5- or 7-pound weights. For upper body and core, start with 10 repetitions.
2. Reverse Lunge. How to: Stand with feet shoulder-width apart and hands on hips. (Option to hold dumbbells at sides to level up.) Take a big step back with right leg and lower knee to tap ground ...
If a weight is used, then it rests upon the shoulders, or is held in the hand(s). This is an isolation exercise for the calves; it particularly emphasises the gastrocnemius muscle, and recruits the soleus muscle. [6] Equipment Body weight, dumbbells, barbell, Smith machine or standing calf raise machine. Major variants
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement, with the primary muscles involved being the pectoralis major, the anterior deltoids, and the triceps brachii. Other muscles located in the back, legs ...
When you first begin with the dumbbell exercises, start with 3-pound weights and work your way up to 5 or even 8 pounds. I recommend a medium-strength resistance with the resistance bands.
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