We love Dumbbells presented by Annette Chatterton Director of Australian Institute (SA & NT) Introduction: The versatility of foam dumbbells cannot be disputed. The basic concept is to add resistance to exercises while the dumbbells are held in the client s hands, or perhaps behind the knees or between the ankles. Frontal and frictional resistance increases and an effective opposition to buoyancy result in an intensity increase. The dumbbells are also effective to add buoyancy for a client performing suspended moves, and can be convenient to use in lieu of balls in relays and games. The why? Adding extra resistance increases the demands placed on the working muscles. Buoyancy increases the demands of the core. Uneven buoyancy will give you client s core an even greater challenge. stability allows clients to exert greater force against the water, thus working out with more intensity and efficiency = more gains in less time. The workout Warm-up: Without equipment. Aim to mobilize the hips and shoulders with rotational movements. Gradually increase the R.O.M. and lever lengths if the clients are comfortable. Gradually increase the HR, RR and core temp through intensity and speed of movement. Avoid static stretching keep it active. Add your flavour, fun and technique cues to enhance the workout to follow. Conditioning: Aim to work all muscle groups ensuring a balanced workout, and move in all planes. Functional compound moves are effective and transfer to everyday life. Being compound there are more muscles activated and a higher calorie expenditure. activation is enhanced in the water, due to eddie and frontal resistance. Increase the core activation by decreasing the base of support, and trying uneven buoyancy. Try linking each exercise for smooth transitions, and offer progressions for each move to challenge your more advanced clients. Keep it fun, perhaps even include some games. Even adults like to play, we are all kids at heart. Cooldown and stretches: Dumbbells can be used in stretching. The buoyancy can increase the ROM gently. Water supports and massages joints, so it s ideal for relaxation as well (providing it s warm)
Try to organise your pool to enable easy access to the dumbbells, e.g. in pairs along the edge of the pool, or pass them out as the class begins jogging it a circle. Avoid throwing the dumbbells to participants it s a WH&S risk. Thanks for attending Please email me with any comments or questions annette.chatterton@sa.fitness.edu.au
Upper Body & leg exercises Exercise Description Muscles activated Alt chest press with switches Supinated hands Single DB close grip press with opposite knee repeater Repeat other side Repeat with Alternating DBs Narrow jog with DB pushdowns Wide jog with Alt side pushes Star jumps and pec flyes Variations to the Star Jumps Star Jumps with 2 DB circles Alt punches forward, DBs flat, elbows 90degrees and shoulders down DB vertical, elbow tracking close to the body, knee repeter to the floor, then progress to hip extension in the water Jogging Pushdown keeping shoulders back and elbows tracking to the back Jogging Try to keep DB submerged and squeezing scapular together DBs vertical, submerged if possible (but give options), and long levers just slight elbow flexion Cross the DBs over and challenge the coordination by doing star jumps and Pectorials As above biceps Pectorials Leg muscles Leg Muscles Rhomoids & Trapezius Biceps Anterior Deltoids Leg muscles (adductors & abductors) Leg Muscles
large circles Star jumps with 2 DB figure 8 s 2 DB s again into a figure 8 As above Pendulums with oposing DB swings Pendulums with DB swings to the same side Single leg abduction/adduction with opposite arm abduction/adduction Single leg knee lift across the body into extension with DB reach and pull Scissors and DB punches Maintain straight arms and good posture. Keep neutual pelvic position while abducting legs More challenging on the core to maintain stability Maintain good posture while gradually increasing the ROM. Add adduction past the midline of the body unless client has a hip replacement Gradually increase ROM until a side lying position in the water is reached. Then add power Start arm punches with short levers, then increase to long levers. Encourage shoulders down, and no hip rotation Add power double knee to chest jump between leg extensions to increase intensity Leg abductors & adductors & As above & core Leg abuctors/adductors and core Biceps
Upper body exercises Exercise Description Muscles activated Lat Pulldown (thumbs down) (thumbs up) Alt Pulldown Single arm/leg Adduction Increase the ROM Repeat the other side Waist rotations Figure 8s Inward sweeps With straight arms adduct at the shoulders. DBs travel behind the body. Encourage good posture. Alternate L & R Challenging the core by increasing stability demands. Attempt feet together &1 leg Leave 1 DB floating, adduct at R shoulder/ L hip Increase stability demands and core activation by leaning over and increasing the reach Double DB semi circles around the body. Challenge core stability by decreasing the stance With double DBs follow the path of a figure 8 Alt DB sweeps toward the body Latissimus dorsi Trapezius & rhomboids Teres major Long head triceps Teres major Latissimus dorsi As above Latissimus dorsi Pec major Adductors TA Latissimus dorsi Pec major & anterior deltoids As above Pec major & anterior deltoids Threading the needle Front raises Split stance with one arm extended forwards. Push the other DB under the extended arm and pull back. Increase resistance with 2 DBs Extend arms fwd, then brace core and pull down to the legs Biceps Tricep (long head) Back scratches Maintain good posture esp at
Flashing Attempt all of some of the exercises above standing on 1 leg, or standing with the feet very close together the shoulder, flex and extend elbow behing the back DB external rotation, keeping elbow close to trunk. Neutral spine Rotator cuff muscles TA activation Suspended exercises Straight leg scissors Encourage stable hips and core. DB s under the arm pits, with arms extended, or with punches. Progress by travelling, adding a knee to chest tuck then to octopus move (isometric) Pecs (if punches added) Abduction/adduction Hanging knee to chest tucks Rock and rolls Either vertical or seated position. Vary the rhythm and foot position Bent knees progress to a pike. Encourage control to hold a vertical position Encourage full ROM, full tuck and control Adductors TFL & Glute medius Vastus lateralis Rectus femorus Rectus abdominus Abdominals Oblique rock and rolls As above Mermaids Dolphin kicks Hold a vertical position with bent knees and rotate the body Hold a vertical position and dolphin kick to lift the body Cut and move to relaxation
Lying kicks Versa climbers vertically. Intervals work well Stretch underneath arm out if comfortable side lying. Move to supine and prone Flutter kicks or any variation Prone position bring alt knee to chest with alt DB shoulder press Deltoids Double leg pendulums Swing both legs from L to R. Keep control of the legs and of the trunk. Try to keep the movement in the frontal plane Glute medius Abductors Side plank with DB chest fly Cycling Hamstring curls Pedalling Oblique rotation and DB punch Side floating position with under arm stretched out, holding 1DB Single arm DB fly with other DB DB s under the arm pitts, or with DB s in hands, cycle Fwd/Bwd as if in a velodrome. Side lying with longer levers increases the effort Split leg position, hamstring curls the back leg. Keep hips, shoulders and spine neutral Vertical body position pedal the legs up and down. DB s under the arms or held at the side. Adding a push down each side increases intensity and core activation Supine position Punch DB to the opposite foot Pecs
Crunches Angle wings or knee (shorter lever) DB s under the arm pitts or in the hands. 1DB between the ankles will assist buoyancy. Curl the abs, ribs and hips together Supine floating position Feet can be anchored under the wall bar. DB s in the hands. Full ROM abduction at the shoulder. Add a wall bar squat for more muscle activation Pecs Rectus abdominus TA Deltoids (if leg movement added) Hipflexors Games Penalty zone Pogo chasey Relays Congo lines Scramble Running from end to end of the pool, or section of the pool with DB s under the arm pitts. If caught in the penalty zone when the music stops, a penalty exercise is given Chasey game with DB between the feet. Jump the feet to the chest and down (like a pogo stick) In lines, play tunnel DB, under and over, waist rotation, and any other variation. Dancing with DB s under arms or in hands to suitable music Work in teams to collect as many DB s floating in the pool as you can in a set time. Relaxation Flotation with scapular retraction Side stroke with lat stretch Double quad stretch floating Floating tricep stretch Floating pec stretch Supine floating with DBs in outstretched arms Cool down using legs only side stroke. DBs under the arms. Hold a vertical position to stretch 1 or both quads. It s a core challenge to remain vertical Supine floating, tricep stretch. Rest head in your arm OH. Use DBs under themarms for buoyancy Prone pec stretch, with face in the water. DBs in the hands increase the ROM of the stretch
stretch Hamstring stretch Calf stretch Vertical or supine glute stretch. Use the wall for more stability 1leg on the wall, and 1leg hanging down Either against the wall, or dropping the feet off a ledge (if the pool has one)