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Seniors use dumbells to increase bone density.
Dumbbell training is one way for seniors to strengthen their muscles and bones while improving circulation and overall well-being. According to the Centers for Disease Control and Prevention, participating in regular strength-training exercises stimulates the growth of both bone and muscle and thus helps prevent osteoporosis and frailty.
Dumbbells for Dummies
Dumbbells are free weights that come in a variety of sizes. Using dumbbells at home or at the gym is an effective way to increase muscle strength. According to the National Institute on Aging, seniors should begin with light weights -- 1 to 2 pounds -- depending on their condition, and then gradually add more weight to continue strength training progress. Training with weights should feel somewhat hard, but you should be able to lift a weight at least eight times in a row. If you cannot lift your chosen weight this many times, the weight is too heavy for you. Control the weight all the way up and down and never let the weight drop as you are returning it to its original position.
Build Beautiful Biceps
The biceps of the upper arm help you lift and carry objects. Keeping these muscles strong helps increase ease of movement while doing everyday chores and activities. The Centers for Disease Control and Prevention recommends using dumbbells for bicep curls to strengthen these muscles. If the exercise seems too easy with the weight you have chosen, use the next heaviest weight. Sit in a chair or stand, extend your arms at your sides and rotate your forearms so that your palms are facing out. Slowly lift the weights. Keep your upper arms and elbows close to your body while lifting. Once the weights are near your shoulders pause, and then slowly lower the weights back down to their original position. Repeat this exercise 10 times to complete a set and do two more sets to complete the exercise.
Strong Senior Shoulders
Dumbbell exercises for the shoulders also help strengthen muscles in the arms and upper back. Using the same weights as you did for bicep curls, stand with your feet shoulder-width apart. Raise your hands with your palms forward and your elbows bent until the dumbbells are level with your shoulders. Slowly push the dumbbells up and over your head until your arms are fully extended and then slowly lower the dumbbells to your shoulders as you count to four. Repeat the movement 10 times for one set and do two to three more sets to complete the exercise.
Triceps are the muscles found at the back of the arms. Strong triceps are important for arm stability and increasing range of motion. Sit on a chair or exercise ball and grasp one weight in your right hand. Begin with the weight down behind your head and raise the weight toward the ceiling, keeping your upper arm straight and elbow pointed up. Raise and lower the weight in this way 10 times for one set. Do two to three more sets to complete the exercise and repeat with the left hand.