{"id":505241,"date":"2022-05-16T05:44:32","date_gmt":"2022-05-16T12:44:32","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=505241"},"modified":"2022-05-16T08:59:30","modified_gmt":"2022-05-16T15:59:30","slug":"dryland-training-dumbbbell-sets-use-for-improved-strength","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-training-dumbbbell-sets-use-for-improved-strength\/","title":{"rendered":"Dryland Training: Dumbbbell Sets To Use For Improved Strength"},"content":{"rendered":"

From the May issue of Swimming World Magazine, here’s a look at how dumbbell training can be used as a successful dryland workout.<\/em><\/p>\n

By J.R. ROSANIA<\/p>\n

Get\u00a0Swimming World Magazine<\/em>\u00a0and\u00a0Swimming World Biweekly<\/em>\u00a0FREE When You
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Non-Subscribers Can Download This Issue Here<\/span><\/a><\/h3>\n

DEMONSTRATED BY NORIKO INADA \u2022 PHOTOS BY EMMI BRYTOWSKI<\/strong><\/p>\n

If you had limited resources and were looking for just one piece of exercise equipment to perform strengthening movements, I would choose the dumbbell. With a pair of dumbbells at a few different weights, you can perform several strengthening-specific exercises.<\/p>\n

Dumbbell training allows you the unique opportunity to train your extremities individually with a set resistance. Dumbbell training also enables you to enhance an imbalance you might have.<\/p>\n

For this program, complete the exercises two to three days per week. Perform eight to 10 repetitions. Start with a perceived resistance to 50%, and increase 10% each week. Always be able to complete the repetitions.<\/p>\n

Discontinue the program seven to 10 days before a major competition. Enjoy your dumbbell strength program.<\/p>\n

ALTERNATING DUMBBELL BENCH PRESS ON A STABILITY BALL<\/strong><\/p>\n

With your back and shoulders on a stability ball, perform an alternating-arm bench press.<\/p>\n

\"Dryside1\"

Photo Courtesy:<\/p><\/div>\n

ALTERNATING DUMBBELL BENT-OVER ROW<\/strong><\/p>\n

With your upper body facing downward and parallel with the floor, perform an alternating roll with a dumbbell.<\/p>\n

\"Dryside2\"

Photo Courtesy:<\/p><\/div>\n

SQUAT WITH A DUMBBELL OVERHEAD PRESS<\/strong><\/p>\n

With the dumbbells at your shoulders, start squatting and then perform an overhead press on the upward movement.<\/p>\n

BENT-OVER FLY<\/strong><\/p>\n

While holding dumbbells, bend your upper body so that it is parallel with the floor and perform a lateral butterfly movement.<\/p>\n

\"Dryside4\"

Photo Courtesy:<\/p><\/div>\n

SEATED TWIST ON A STABILITY BALL<\/strong><\/p>\n

While holding a dumbbell, sit on the front edge of a stability ball and perform a twisting motion.<\/p>\n

\"Dryside5\"

Photo Courtesy:<\/p><\/div>\n

MEET THE TRAINER<\/strong><\/p>\n

J.R. Rosania, B.S., exercise science, is one of the nation\u2019s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, in Phoenix. Check out Rosania\u2019s website at www.jrhealthplex.net.<\/p>\n

MEET THE ATHLETE<\/strong><\/p>\n

Noriko Inada, 43, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women\u2019s 25-29, 30-34, 35-39 and 40-44 age groups.<\/p>\n

NOTICE:<\/strong> All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.<\/p>\n","protected":false},"excerpt":{"rendered":"

From the May issue of Swimming World Magazine, here’s a look at how dumbbell training can be used as a successful dryland workout. By J.R. ROSANIA Get\u00a0Swimming World Magazine\u00a0and\u00a0Swimming World<\/p>\n","protected":false},"author":59119,"featured_media":505243,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[18,69173,16],"tags":[42807,54659],"class_list":["post-505241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-dryland","category-swimming-world-magazine","tag-dryland-training","tag-dumbbell"],"jetpack_publicize_connections":[],"yoast_head":"\r\nDryland Training: Dumbbbell Sets Use For Improved 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