How do we know what exercises will help these muscles? It's called Muscle Targeting. I could already tell that some of the at home dumbbell training moves I am doing were targeting these problem areas. I can feel the muscles sore the next day and over the past few weeks I have seen the difference in those areas. There's a better way to know what exercises to do to target an area rather than gauging your soreness and guessing which exercise helped. BodyBuilding.com has an awesome muscle targeting chart to tell you exactly which exercises you need to do. Click here to get to the chart. While this is a great chart, it definitely does not include all of the exercises possible to target that specific area. Some exercises may also require a gym machine which I personally don't have access to. In that case, just try googling things like " adductor exercises" or "adductor swiss ball exercises" . I have a swiss ball at home so I found an exercise using that rather than the adductor machine.
Below, I will show you the exercises that I am currently doing at home to target my problem areas:
Adductors:
Exercise: Adductor Squeeze
| HOLD THIS POSITION | HELPFUL TIPS |
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Note: This exercise is intended for the inner thighs. Source : http://www.fitmoves.com/Video/Exercise%20Dictionary/Adductor%20Squeeze.htm |
Latissimus Dorsi:
Exercise: Bent Over Dumbbell Row
Start by standing with your back straight, your core braced and your shoulders pulled back.
Lean forward from the hips, not the waist. Ensure that your feet are shoulder width apart with your knees slightly bent holding the dumbbells just outside your knees.
Pull the weights up to your sternum allowing your wrists to turn naturally during the movement squeezing your sholder blades together at the top of the move.
Lower the dumbbells slowly back down.
- See more at: http://www.supplementwarehouse.co.uk/blog/exercises/whole-body-beginners-dumbbell-workout/#sthash.MQh90j4r.dpuf
Lean forward from the hips, not the waist. Ensure that your feet are shoulder width apart with your knees slightly bent holding the dumbbells just outside your knees.
Pull the weights up to your sternum allowing your wrists to turn naturally during the movement squeezing your sholder blades together at the top of the move.
Lower the dumbbells slowly back down.
- See more at: http://www.supplementwarehouse.co.uk/blog/exercises/whole-body-beginners-dumbbell-workout/#sthash.MQh90j4r.dpuf
Start by standing with your back straight, your core braced and your shoulders pulled back.
Lean forward from the hips, not the waist. Ensure that your feet are shoulder width apart with your knees slightly bent holding the dumbbells just outside your knees.
Pull the weights up to your sternum allowing your wrists to turn naturally during the movement squeezing your sholder blades together at the top of the move.
Lower the dumbbells slowly back down.
Source : Click here
Obliques:
Exercise: Dumbbell Side Bends
Source : Click here
Exercise : Russian Dumbbell Twist
I do this exercise with my 10 pound dumbells. It is tough! I do multiple sets of 20 and my heart rate gets up really fast. I love doing these because I can really feel it.
Source :
Triceps:
Exercise: Dumbbell Tricep Extensions
To perform a basic dumbbell triceps extension, hold a dumbbell in your
hand, extend your arm straight above your head, then bend your elbow so
the dumbbell is close to your ear
(your elbow pointed to the ceiling). Extend your arm, raising the
dumbbell up toward the ceiling. Repeat lowering and raising.
I use 10 pound dumbbells. It should be hard to do! I normally do 2 sets of 25. I may be moving up in weight soon.
These are some good muscle targeting exercises. However, I do many other exercises than these that also help these muslces and the surrounding muscles. I do squats for my quadraceps and my gluteus maximus. I do dumbell curls, dumbell flys and other exercises as well. I just wanted to show you a few that you could do if you are targeting the same areas as I am. I hope this helped!
Start by standing with your back straight, your core braced and your shoulders pulled back.
Lean forward from the hips, not the waist. Ensure that your feet are shoulder width apart with your knees slightly bent holding the dumbbells just outside your knees.
Pull the weights up to your sternum allowing your wrists to turn naturally during the movement squeezing your sholder blades together at the top of the move.
Lower the dumbbells slowly back down.
- See more at: http://www.supplementwarehouse.co.uk/blog/exercises/whole-body-beginners-dumbbell-workout/#sthash.MQh90j4r.dpuf
Lean forward from the hips, not the waist. Ensure that your feet are shoulder width apart with your knees slightly bent holding the dumbbells just outside your knees.
Pull the weights up to your sternum allowing your wrists to turn naturally during the movement squeezing your sholder blades together at the top of the move.
Lower the dumbbells slowly back down.
- See more at: http://www.supplementwarehouse.co.uk/blog/exercises/whole-body-beginners-dumbbell-workout/#sthash.MQh90j4r.dpuf
Bent Over Row
Start by standing with your back straight, your core braced and your shoulders pulled back.
Lean forward from the hips, not the waist. Ensure that your feet are shoulder width apart with your knees slightly bent holding the dumbbells just outside your knees.
Pull the weights up to your sternum allowing your wrists to turn naturally during the movement squeezing your sholder blades together at the top of the move.
Lower the dumbbells slowly back down.
- See more at: http://www.supplementwarehouse.co.uk/blog/exercises/whole-body-beginners-dumbbell-workout/#sthash.zvqEb2gW.dpuf
Start by standing with your back straight, your core braced and your shoulders pulled back.
Lean forward from the hips, not the waist. Ensure that your feet are shoulder width apart with your knees slightly bent holding the dumbbells just outside your knees.
Pull the weights up to your sternum allowing your wrists to turn naturally during the movement squeezing your sholder blades together at the top of the move.
Lower the dumbbells slowly back down.
- See more at: http://www.supplementwarehouse.co.uk/blog/exercises/whole-body-beginners-dumbbell-workout/#sthash.zvqEb2gW.dpuf
Bent Over Row
Start by standing with your back straight, your core braced and your shoulders pulled back.
Lean forward from the hips, not the waist. Ensure that your feet are shoulder width apart with your knees slightly bent holding the dumbbells just outside your knees.
Pull the weights up to your sternum allowing your wrists to turn naturally during the movement squeezing your sholder blades together at the top of the move.
Lower the dumbbells slowly back down.
- See more at: http://www.supplementwarehouse.co.uk/blog/exercises/whole-body-beginners-dumbbell-workout/#sthash.zvqEb2gW.dpuf
Start by standing with your back straight, your core braced and your shoulders pulled back.
Lean forward from the hips, not the waist. Ensure that your feet are shoulder width apart with your knees slightly bent holding the dumbbells just outside your knees.
Pull the weights up to your sternum allowing your wrists to turn naturally during the movement squeezing your sholder blades together at the top of the move.
Lower the dumbbells slowly back down.
- See more at: http://www.supplementwarehouse.co.uk/blog/exercises/whole-body-beginners-dumbbell-workout/#sthash.zvqEb2gW.dpuf
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