Having a better body structure means greater self-confidence and, of course, a healthier life. To get the healthiest and best body structure, there are three essential factors, including regular exercise, a balanced diet, and also a general healthy lifestyle. When it comes to regular exercise, there are various workout routines you can do to build and tone your muscles. One of the most effective as well as versatile routines is the dumbbell workout.
Dumbbells are perfect tools for getting your dream body. If you use them regularly in the correct way, having a body with toned and great muscles is in your near future. A pair of dumbbells can provide amazing results by letting you work on all body muscles with dozens of different exercises. Additionally, a dumbbell workout routine can also help you burn excess fat as well as improve overall cardiovascular fitness.
There are many types of dumbbell exercises that target different areas of the body. Some of the exercises are chest dumbbell exercises, biceps dumbbell exercises, triceps dumbbell exercises, back dumbbell exercises, leg dumbbell exercises and calf dumbbell exercises. Chest dumbbell exercises are then divided into various workout routines. As for back dumbbell exercises, the routine consists of Single Arm Rows, Lying Bent Over Rows, and Dead Lifts.
Meanwhile, biceps dumbbell training consists of many great exercises such as Concentration Curls, Preacher Curls, and Hammer Curls. Triceps dumbbell training involves Overhead Triceps Extension, Kickbacks, and French Press, while Leg Dumbbell workouts include Half Squats and Lunges. When it comes to Calf Dumbbell Exercises, there are Single Leg Calf Raise and Seated Calf Press. Those are considered effective workout routines using dumbbells that focus on specific areas of your body in order to get maximum results. If you are a beginner, then you need to get started with the simple and easy ones first.
Beginning Dumbbell Workout
Some people may think that it is relatively difficult to start dumbbell exercises. In fact, dumbbell workouts can be very simple and easy; everyone can begin the exercises right away. Here are some of the beginning dumbbell workouts; you will feel the difference after doing some:
- Dumbbell Shoulder Press.
To strengthen your shoulders, you need to do dumbbell shoulder presses. Initially, you should get a chair and sit in, or sit on the edge of a bench. At the same time, make sure you raise up your dumbbells next to your shoulders. After that, press the weight up and then lightly touch them together. Next, slowly lower them to original position. Do this with 8-10 repetitions of three sets.
- Dumbbell Chest Press.
If you target your chest, then dumbbell chest presses are a great workout to begin with. First, lie on a bench and hold two dumbbells parallel to you at your side. Then simply press up as well and lightly touch them together. Next, slowly lower the dumbbells, and do this motion for three sets, with 8-10 repetitions of each set. Remember to think of a typical bench press, only you’re performing the movement with dumbbells. Many bodybuilders find dumbbell chest presses more effective for building muscle than the typical bench press.
- Behind the Neck Presses.
Do not forget to target your triceps. You just need to take one dumbbell and then hold it with two hands with your palms up but behind you neck. Next, simply press up until your arms are totally extended; after the moment, slowly lower the weight. Remember that your triceps must be isolated. The only movement is just pressing up as well as down and is done by the forearms. Do this for three sets and 10-12 reps for each.
- Dumbbell Bicep Curl.
After targeting your triceps, it is time for you to work on your biceps. Stand with your dumbbells at your sides. Then, curl your right or left arm up to work the bicep muscle. Slowly lower the weight, and then repeat using the other arm. Perform three sets with 8-10 repetitions of each. If you want your bicep to do all the work, make sure you don’t jerk using your upper arm to perform the curl. Therefore, keep the upper arm isolated. Let only your forearm to move upwards to curl.
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