So much more goes into exercise selection. Find out some great tips to help you gain strength and remain healthy.
When choosing an exercise, make sure the joint is healthy enough to do the range of motion actively before adding resistance. Choose exercises that challenge the muscle in different ranges so it can be strong in all areas of the range.
Choosing an exercise requires taking into consideration the individual's needs, ability level and range of motion. You should look for an exercise that is optimal for the person depending on their goals and capabilities.
Machines can be great for providing stability and range of motion, but can be limited in their strength profile. A better choice may be free weights, which provide more freedom of movement and can be modified to fit the individual.
To use free weights or dumbbells more effectively, experiment with changing the position of the weight and your body. Try doing five reps in different positions for one minute to feel the muscles working in different ways. Be mindful of your joints and make sure to be careful when using heavier weights.
To make free weights better, challenge yourself by changing the tempo of your reps. For example, do five reps with a five second hold in each range and five seconds for the negative. This adds intensity and will help you get stronger.
To use machines and free weights together, do an exercise on the machine then go to a free weight dumbbell exercise. You can also add tempo to these exercises for further progression.
The main difference between barbell squats and dumbbell squats is the ability to customize the exercise to suit individual needs. With dumbbells, you can adjust foot placement and load placement more easily, with less risk of injury than barbell squats. They also allow for more creativity and freedom of movement.