One of the keys to successfully achieving your fitness goals through resistance training (weight lifting) is to have proper form and tempo. I find that many of my clients have very limited body awareness when it comes to either isolating a muscle/muscle groups, or knowing where their body’s limitations truly are.
To help someone achieve better body awareness, and thereby better body toning and fat loss (through resistance training), I often coach my clients to exercise using senses other than visual (eyes/sight) or kinetic (touch). The way to do this is simple, you close your eyes, and breathe!
Okay, it might not be quite that simple, but allow me to clarify. As you perform any exercise – let’s say standing dumbbell biceps curls – you make sure both feet are evenly spaced and that you are balanced in your disbursement of weight to both feet (i.e., not having one foot placed in front of the other, or leaning slightly to bear more weight on one foot).
Then you close your eyes, and slowly curl the dumbbells up (by bending the elbow) and then slowly back down to starting position – al the while breathing in with the up, and out with the down. Repeat this for the requisite amount of reps (i.e., 10-15 repetitions). As you conduct the exercise in this manner, it is essential that you pay attention to how your body feels, what muscles are contracting, what muscles (if any) are straining, how your spine feels, and when your muscles feel fatigue.
By keeping your breath to a slow and even pace, there should be less tension within your core and your focus can easily stay on the muscles that are supposed to be utilized in the exercise. Also, by keeping a slow and steady pace, while having your eyes closed so you have to FEEL instead of SEE your form, you’re more likely to have better form which will result in quicker results and less risk of injury.
I recommend trying this approach with at least one standing exercise, one seated exercise, and one supine exercise (lying on your back) all of which conducted with dumbbells (vs. machines). This way you can fully benefit from better body awareness and control as you move the weights without assistance and without visually watching your form.
So next time you’re at the gym or at home with your dumbbells, give this a try and note any new understandings you experience about your body and how to use your muscles. Your fitness goals will thank you!