Don't be intimidated by muscle bound body builders. Strength training is about gaining mucsular strength - not massive bulk - to get that toned lean look. Strength training with dumbells works for both men and women. When starting out, use weights that you can perform 10 repetitions with the last couple becoming difficult, and complete 2 sets of each exercise. After 1-4 weeks, when the exercises become easier due to the body's adaptation abilities: alternate increasing the repetitions, sets, and weight - slowly.
Having a strong neck and shoulders allows for easier lifting and reaching overhead, tightens up neck flab, supports upper back and popsture, and provides the foundation for strong arms. Here are the top 4 neck / shoulder exercises:
1) Shoulder Press - Stand with feet hip distance apart, one dumbell in each hand. Bring dumbells up to shoulder height, elbows bent at a 90 degree angle. This is the starting position. To perform one repetition, press the dumbells strait up overhead, then slowly lower down to the starting position. Caution: those with existing shoulder issues should consult a doctor before doing a shoulder press.
2) Lateral Raise - Stand with feet hip distance apart, one dumbell in each hand. Keep arms down at sides and bend elbows slightly. This is starting position. Deep breath in, on the exhale lift dumbells up to shoulder height, keeping elbows locked into the slighty bent position, then slowly lower down to the starting position.
3) Shrug - Stand with feet hip distance apart, one dumbell in each hand. Keep arms down at sides and relaxed. This is starting position. To perform this exercise, simply shrug shoulders slowly, then ease down.
4) External Rotation - Lay on your side, proped up on your lower elbow, one dumbell in your upper hand. Keep upper elbow bent at a 90 degree angle and pinned to your side during the entire movement. Begin with dumbell down and rotate shoulder, lifting the dumbell up, elbow stays gluted to your side and bent. Slowly lower down to the starting position.
Get up, get active, get strong, get healthy!
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