Dumbbells are #1 on my list of How to Create An Inexpensive Home Gym, so I thought I would explain why and what you can do with them.
We all know dumbbells have been around for many years. They have greatly improved the dumbbells by making them more easily adjustable and inexpensive compared to other weight machines. They are extremely reliable and effective when you incorporate them into your workouts. Another benefit of dumbbells is that they do not take up much space at all compared to lifting machines. It is a obvious choice when creating a inexpensive home gym to include dumbbells, especially because there are so many different workouts which can be done with them.
The Advantages of Dumbbell Workouts
Working out with dumbbells has numerous advantages over the other types of weight equipment which use resistance. For example, dumbbell workouts require you to use stabilizing muscles and they mimic natural movements, unlike weight machines that are important to improve strength, posture, and balance. There is a wide range of dumbbell workouts, meaning you can target specific areas of the body very effectively with just a simple pair of dumbbells.
Dumbbell Safety is Always Important
Just like using weight machines, there are a few rules of safety to follow when working out with dumbbell weights. As always, it is very important to stretch before using weights to loosen each muscle group and prepare them to be lifting extra weight. If you do not stretch before using any weight, tears, strain and other injuries can happen to your muscles.
Always learn how to perform each exercise before attempting. Practice without the dumbbells in your hands first and perform the exercise. Once you feel you have the correct form and technique, then you may add the dumbbells to your exercise. Using the correct form will result in more effective workouts, unlike when you perform them with the wrong form, which can lead to injuries or just no results.
It’s recommend that you workout with a partner if possible. Having a spotter has it’s advantages. A spotter can assist you when you come to a failing point in your workout and you need help recovering. A partner can also make sure you are performing the exercise correctly. Try to workout in front of a mirror if a partner is unavailable, this way you have a better view of your technique and form.
Dumbbell Workout Exercises
People think of dumbbell workouts are just working the biceps and triceps. Dumbbells are great for growing and strengthening these muscle groups. However, there are different exercises to incorporate dumbbells with to work every major muscle group in the body. The following exercises can be performed work each major muscle group in the body. These are some of the most common and easy to understand exercise to perform, along with effective.
1) Building those Biceps
Hammer Curls – To perform the hammer curls, which are ideal for building your biceps, you are going to stand with your back straight and slightly loose and a dumbbell in each hand at your side (Your palms should be facing each leg). While keeping your elbows tight against your body, curl the weights up and slowly return to the starting position. You may alternate each arm or work them together. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more weight for the next set. This is a good reason to have adjustable dumbbells or a variety of different weights.
2) Working Those triceps
Press – To perform the Press, sit on a mat, weight bench, or a Physio ball. Then, with a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more weight for the next set.
3) Weight on the Shoulders
Shoulder Press – To perform the shoulder press, sit on a chair or weight bench for back support, but can be performed on a Physio ball. With a dumbbell weight in each hand, extend your arms directly over your head with your palms facing the front and keep elbows slightly bent to avoid locking. Then, by slowly lower your arms until they are bent in a 90-degree angle and pushing back to the extended position and repeat, you workout your shoulder muscles. It is important to be pressing straight overhead as you may have tendency to move at a more diagonal angle. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more weight for the next set.
4) The Best Chests
Butterflies – To perform the butterflies to workout the chest, lie flat on an exercise mat, weight bench, or physio ball (You can all add a slight incline to your weight bench). Then, while having a weight in each hand, extend arms above your chest with your palms facing one another. Then, slightly bend your elbows and be sure to keep the bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more weight for the next set.
5) Working the Leg Muscles
Lunges – To perform lunges with dumbbells to workout your leg muscle stand up with a dumbbell in each hand. With your palms facing your sides, take a step forward with one foot, keeping the other foot in the same spot. Then bend the knee of the leg out in front to make a 90 degree angle and allow your back knee to bend naturally to where it’s just above the floor. Using the muscle of the leg out in front, push up to the original position. Then, repeat with the opposite leg. Perform this exercise for 3 sets, with 10-12 each reps each. If you are not feeling fatigued after the 12 rep, add more weight for the next set.
6) Calf muscles
One Calf Raise – Can’t forget your calf muscles. To perform the heel raises stand on the last step of your stairs at the bottom). With a dumbbell in your right hand and your right foot on the edge of the last step (your toes should be on the step with your heel off), your left hand can be placed on the wall or railing for support and your left foot can be wrapped around the back of your right foot, slowly lower the back of your right foot down at a 45 degree angle to the floor and with the front of your foot and calf muscle, push your foot up so you are standing on your toes. Perform this exercise for 3 sets, with 10-12 each reps each foot. If you are not feeling fatigued after the 12 rep, add more weight for the next set.
These are just a few of the different dumbbell workout options. Trainers and fitness professionals have developed dumbbell exercises for all levels and situations. Dumbbells are an inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.
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