Dumbbell is a weight,
typically comprised of a short handlebar with a ball or disk at each end that
usually made with iron, chrome, steel or plastic filled with concrete. Dumbbell
exercises mainly targets the muscle groups. There are hundreds of exercises you
can do with dumbbells. Learning to exercise with dumbbells properly will help
you to burn calories, lose fat and boost your metabolism throughout total body
fitness. Here are explain some exercise below:
Dumbbell Goblet Squat: Dumbbell Goblet Squat is called the king of all exercises because this exercise targets the hamstrings, glutes, hips, core, quads and the upper body. It also enhances body balance and coordinates the bone density.
With your both hands
clutch the upper plates of the dumbbell. Hold the dumbbell vertically of your
chest level. Place your feet a little wider than shoulder-width apart by
pushing your hips backward and bending your knees. Then perform a squat until
thighs are parallel to floor. Keeping your back straight, pause and drop the
dumbbell inside your knees, return it back to your chest to a standing position
until your arms are fully extended. You can do this exercise at home with just
one single dumbbell.
Perform
a Dumbbell Lunges: Dumbbell Lunges works for the legs, back
muscles and shoulders. Clutching a dumbbell with your each hands at your sides
and perform lunges. Stand up straight then place your right foot forward
ensuring a 90-degree angle over the floor when bent and inserted your left foot
at the start position. Keep your back straight. Elevate your chest and slightly
down your lower toward the floor, push up through your right heel and lunge
forward. Stay for one second then simply repeat the motion with the left leg.
Perform 10-15 reps on each leg.
Dumbbell
Swing: Dumbbell Swing generally exercises for lower back,
hamstrings and glutes. Standing up, clutch a dumbbell vertically out in front
of your body with your both hands. Swing down the dumbbell backward between
your feet until the back is nearly collateral to the floor. Then push the hips
forward to swing the dumbbell up and out to shoulder height. Swing the dumbbell
with your hips and feet. Continue until your arms comparatively straight.
Perform
a Biceps Curls: This exercise works only to build the core
muscles of your arms. Sit straight on a bench. Clutch a dumbbell with your one
hand and keep that arm downward, then curl your arm up towards your chest. Flex
your muscles and stay just for one second then return to start again.
Dumbbell
Shoulder Press: Dumbbell Shoulder Presses is more effective
than seated Dumbbell Presses. Stand up with your feet hip-width apart and Grasp
a dumbbell with your each hand. Raise your arms so that the dumbbells are up on
your shoulders, with your palm facing each other inward. Bending your elbows
presses the dumbbells upward and then as you return back to the sitting
position until the arms are fully extended overhead your shoulders. Perform for
10 to 12 reps.
Dumbbell
Renegade Row: This exercise targets your shoulders, upper
back, core, triceps and biceps, also stabilizing the body muscles. Get down the
push-up position with the feet shoulder-width apart. Clutch a dumbbell in your
each hand with the palms facing each other. Keeping your back flat, row the
right dumbbell up toward the right side of your body and keep your elbow tucked
close to you side. Slowly bring the dumbbell back down to the floor, then
repeat on the left side. Try to keep your body from rocking back and forth with
each row of the dumbbell.
Do
a Standing Lateral Raise: Stand with your feet shoulder width
apart, grasp a dumbbell in your each hand. Slightly bend your knees, hold your
arms straight down and your palms are facing inward. Start bouncing with both
feet and raise your arms up and away from your body until they are shoulder
high then slowly lower your arms to the starting position and repeat. Perform
this for 10 to 12 reps.
Chest
presses: Lie with your back flat on a stability ball or
adjustable bench. Bending your elbow, hold the end of a dumbbell with the palms
of your both hands just above to your chest. A little slight bend the elbows,
extend the dumbbell behind the head slowly. Return the dumbbell to the starting
position and repeat for at least 10 to 12 reps.
