Target your back muscles, improving posture and strength.
What will be the benefits of Dumbbell rows in PCOD/PCOS ?
Dumbbell rows are an excellent exercise for women with PCOS. They offer several benefits, including:
- Improved Upper Body Strength: Dumbbell rows target your back, shoulders, and biceps, helping to strengthen your upper body.
- Improved Posture: Stronger back muscles can help improve your posture.
- Reduced Back Pain: Regular dumbbell rows can help alleviate back pain.
- Increased Muscle Mass: Building muscle mass can help boost your metabolism.
How often should I do Dumbbell rows in PCOD/PCOS?
Aim to do dumbbell rows 2-3 times per week
How much time should I do Dumbbell rows in PCOD/PCOS?
Start with 2-3 sets of 10-12 repetitions per arm and gradually increase the weight and repetitions as you get stronger.
What precaution’s to be taken while doing Dumbbell rows by PCOD patients
· Proper Form: Focus on maintaining proper form to avoid injuries.
· Start Light: Begin with lighter weights and gradually increase the weight as you get stronger.
· Listen to Your Body: Don’t push yourself too hard, especially if you feel pain.
· Warm-up: Warm up with light cardio and stretching before starting dumbbell rows.
· Cool-down: Cool down with gentle stretches after your workout.
What we can eat before and after Dumbbell rows specially for PCOD/PCOS patients
Before Dumbbell Rows:
- Light Snack: A light snack like a banana or a handful of nuts can provide energy without weighing you down.
- Hydration: Ensure you’re well-hydrated by drinking water.
After Dumbbell Rows:
- Nutritious Meal: A balanced meal with complex carbohydrates, lean protein, and healthy fats can help replenish energy and support muscle recovery.
- Hydration: Continue to drink water to replenish fluids lost during the workout.
