Sorry if this is the wrong place for this post.
The previous occupant of the apartment I am in left behind a 5 kilogram dumbell (the kind you use in one hand). What kind of basic exercise can I do every day with it and what kind of results can I realistically expect to achieve with just this weight?
I’d appreciate any tips on simple lifts this dumbell can do after work every day with that dumbell.
Take a look around exrx.net for exercise ideas. As for results, if you’re absolutely new to strength training, you might see some, but you’d probably be better off with bodyweight exercises.
Thansk ultrafilter. I play ping pong for about an hour everyday, but this weight is just sitting here so I got in the habit of doing some curls with it everyday. I was wondering what else I could do with it and whether it was worth it at all. I’ll check out the site.
you might want to look into a dumbell set, its a pair of handles with several weights and some locks to hold them in place. pretty cheap (40$ or so) and with a pair you can do more than with just one weight…well more than you can comfortably do with one anyway.
http://www.bodyuniverse.com/cgi-bin/category.cgi?item=AD-30&type=store
thats the thing, if you get one at a local store you can dodge the “Free” shipping fee and get em for around 40$ instead of the 50$ on the site.
Thanks, but I’m in Baghdad. If I have to go to the local store, I’m dodging more than the shipping fee. That’s why I was wondering what I can do with the one weight I already have (plus I’m just a lazy SOB).
The dumbell might help you tone up a bit but it’s too light to give you any substantial results for most exercises. You may find that after using it for a week or two that you will be able to do a huge number of repetitions without failure. As a comparison, I do curls with a pair of 30 lb dumbbells (13.6 kg). That being said, good dumbbell exercises are:
curl (biceps)–stand or sit, start with weight held straight down, lift up to maximum flexing only elbow, then return
extension (triceps)–lie on back, preferably on a bench. Start with arm extended straight up towards ceiling, bend elbow only to allow weight to drop to ear (in reality your upper arm will probably come back slightly, too), then extend.
press (pectorals)–lie on back, preferably on a bench. Start with arm extended straight up towards ceiling, then lower weight towards side of chest by moving shoulder and elbow but keeping forearm pointed the same direction.
flies (pectorals)–lie on back. hold weight straight up towards ceiling. keep arms straight and move them out to the side until they are at the same level as your body or slightly lower, then return.
press (shoulders)–sit with weight held by shoulder then extend arm straight up, and return.
Using a pair of dumbbells will help your balance in all of these.
(latissumus)–kneel on a bench with one knee and same-side hand on bench. Hold dumbbell in the other hand. Allow weight to hang straight down, then pull up to your side, such that the forearm points straight down and the upper arm is parallel to the body.
(shoulders)–same position as previous, but swing arm out straight to side instead of bringing up to chest.
Forearms: Sit in a chair, resting your forearm along your thigh, with dumbbell in hand, palm up. Flex wrist to raise the dumbbell without moving other parts of your arm. then do the same thing with the hand palm down.
Do repetitions slowly (about 5-6 seconds each) and make sure you are controlling the weight (not “throwing” and “catching” it), and doing full extensions of motion.