Advantages of dumbbell exercises: the most effective full-body workout
Qiong is the leader of the Best Performance System in Boca Raton, Florida. We asked him to design a dumbbell exercise plan that can be done as the fastest full-body workout. It includes five movements, two of which are twisting exercises, namely single-arm rowing and push-ups, while the other three are compound movements, including two or three strength exercises. These strength exercises can work multiple muscles at once. Through these compound movements, you can do some back-to-back exercises without resting between sets, helping you save time. You can burn more calories because you strengthen your muscles and heart during the workout.
Dumbbells may be more time-efficient and effective than weight machines. Non-standing exercises require the use of your abdominal and lower back muscles to maintain body stability, so you get rewarded.
• What equipment do you need?
You need a set of dumbbells weighing 5 to 15 pounds. For each exercise, choose an appropriate weight that makes you feel somewhat strained but still allows you to complete all the movements with proper posture. Through compound movements, you work more than one muscle group at a time, so you may need a slightly lighter weight to complete the entire movement. In other words, you might generally use two 15-pound dumbbells for squats, but for bicep curls, you can only lift 10 pounds. Therefore, you would want to use 10-pound weights for squats. The bottom line is that you can only exercise your weakest muscles.
• Mistakes to avoid:
Do not play on tennis courts, skating rinks, soccer fields, or basketball courts without warming up (warm-up includes strength, flexibility, balance, and agility exercises). Exercise is a good way to keep your body agile, but you must avoid injury.
Before each exercise, do a 2 to 3-minute warm-up: walking, jumping, high knee lifts, using your chosen cardio machine or other equipment. After each exercise, shake out all your muscle groups.
• Dumbbell fitness exercises
1. Squat, bend, and press
Action analysis: Hold dumbbells, stand with feet shoulder-width apart, arms naturally hanging down, palms facing each other, tighten your abdomen, and maintain balance. Support your entire body weight with your heels, bend your knees to squat, lowering your body until your thighs are parallel to the ground. Straighten your legs, bring your elbows level with your shoulders, bend your elbows, and lift the dumbbells over your shoulders. Straighten your arms and lift the dumbbells over your head, rotating your arms so your palms face each other. Keep your shoulders down and your shoulder blades together. Return to the starting position.
Muscles worked: Strengthen the buttocks, thighs, quadriceps, biceps, shoulders, and upper back.
• 2. Lunge variation and lateral raise
Action analysis: Stand as in the starting position of action one, take a large step forward with your right foot, bend your right knee; align your right knee with your right ankle; bend your left knee and lift your heel. Bend over and bring both arms forward so the dumbbells are on either side of your right foot. Straighten your body and return the dumbbells to your sides, push off with your back foot, straighten your front foot, and return to the initial position. After standing upright, perform a lateral raise; raise both arms to shoulder level; slightly bend your elbows and wrists. Lower your arms and return to the initial position. Then repeat the entire set of movements, stepping forward with your left foot this time.
Key points: Work the quadriceps, hamstrings, buttocks, calves, and middle part of the shoulders; use the muscles of the back and abdomen to maintain balance.
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• 20-Minute Super Effective Weight Loss Exercise (6)
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3. All-out lift
Action analysis: Stand with feet naturally apart, legs straight (do not bend), place the dumbbells in front of your thighs, palms inward. Keep your spine balanced, perform a deadlift, bending forward from the hips until you feel your hamstring stretch. Then slightly bend your knees, try to bring your shoulder blades closer, extend your arms outward, slightly bending your elbows, maintaining an upright flying posture, then concentrate your weight on your thighs. Tighten your buttocks and return to the starting position.
Muscles worked: Mainly works the hamstring, buttocks, rear shoulders, and upper back.
• 4. Lunge single-arm movement
Action analysis: Hold a dumbbell in your right hand, stand with feet apart, left foot in front of the right foot, feet 2 feet apart. Bend your left leg and place your left arm on your left leg; lean forward from the hips until your upper body is at a 45-degree angle to the ground (if necessary, hold a chair). Let your right arm hang naturally, aligned with your right shoulder, palms inward. Keep your head, neck, spine, and hips in a straight line. Try to bring your shoulder blades closer; then contract your back muscles, bend your right arm, and move it up and down. Straighten your arm, and do the same with your left arm to complete one set.
Muscles worked: Mainly works the mid-back, rear shoulders, and some biceps.
• 5. Dumbbell push-ups
Action analysis: Kneel on a mat, holding dumbbells, placed on the floor. Place your hands wider than shoulder-width apart, palms facing the floor. Bend your arms and lower your body until your forearms and upper arms form a 90-degree angle. Push your body back to the starting position.
Muscles worked: Works the chest, front of the buttocks, and triceps.
Think like a professional athlete. Athletes never consider when they will go to the sports field; prevent other activities from taking up your exercise time.
Choose a reliable exercise partner. When you meet a friend, it's hard to boast about your exercise plan. Besides, camaraderie and competition can make exercising more fun...