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Seated dumbbell exercises can rebuild atrophied muscles.
Strength training with dumbbells for senior citizens provides many benefits, such as building muscle mass and bone density and improving coordination and balance. By increasing your mobility, you can lower the risk of common injuries, like falling, in your later years. According to the Centers for Disease Control and Prevention, a resistance regimen can counteract symptoms of such diseases and chronic conditions as obesity, diabetes, arthritis, back pain, depression and osteoporosis. Seated dumbbell exercises can help you to target your chest, shoulders and arms for strengthening.
Dumbbells or Soup Cans
The last thing you want to do is perform seated dumbbell exercises on a wobbly chair with arms, which will have you more focused on the chair than the exercise. Use a sturdy chair, preferably with no arms, that doesn't rock every time you move. When you sit in the chair, bend your knees at 90-degree angles and plant your feet on the floor. If you're exercising on a bare floor, place the chair against the wall for added support. If you're a woman, it's best to purchase a set of 2-, 3- and 5-pound dumbbells, according to Rebecca Seguin's вЂњGrowing Stronger.вЂќ Men should work with 3-, 5- and 8-pound weights. If you can't afford dumbbells, you can use soup cans or other solid objects as weights.
Tone Those Wings
Firm up and strengthen your arms by working your biceps and triceps with dumbbells. To isolate your biceps, perform regular curls and concentration curls. Overhead extensions with two arms will condition your triceps. To perform biceps curls, sit with a dumbbell in each hand with your arms extended down by your sides and your palms in neutral position, or facing each other. Slowly raise the weights to your shoulders on the count of two, rotating your forearms toward your body so your palms face your shoulders. Hold the peak position for a second and then lower the dumbbells to the starting position on a count of four. Perform 10 reps for two sets, resting a minute or two between sets.
Press and Shrug
While you can do shrugs to target your shoulders, front raises, lateral raises and overhead presses work your chest, shoulders and arms.Start overhead presses by sitting in the chair with your feet flat on the floor. Hold dumbbells in your hands at shoulder-width distance apart. Raise them to shoulder height with your palms facing away from you and elbows pointing to your sides, establishing your starting position. Exhale and slowly press the dumbbells straight up to the ceiling until your arms are fully extended. Keep your wrists straight and elbows soft. Inhale, bend your elbows and lower the weights back to starting position. To do shrugs, hold the dumbbells with your arms extended down by your sides and palms facing each other. Exhale and shrug your shoulders to lift the weights as high as possible. Inhale and lower the weights to starting position. For each exercise, perform two sets of 10 reps.
Avoid training with dumbbells or consult your doctor beforehand if you're experiencing conditions or symptoms such as the flu with a fever, excessive fatigue, swollen joints or muscles, a fluttery or irregular heartbeat, shortness of breath, chest or back pains or any new physical problems. Also, if you already have certain conditions, which include a heart condition, diabetes, arthritis or high blood pressure, have a discussion with your doctor about your exercise regimen and exercises that would be appropriate for you.