Fitness and health must be the foremost priority of human beings because it is vital for their well-being. Gym exercises are the best way to tone your body muscles and keep your body in shape along with the fitness it requires. Weights are not new in the gym workouts but dumbbells surely are. Weight lifting is one of the oldest workouts but since technology has made tremendous advancement in each and every walk of life, how could fitness lean behind ?
Dumbbells are the modified and more advanced form of weights. It is a misconception that in order to gain muscles and the whole body fitness, you need to go to the gym and do proper exercising. Well, that is not the case. You only need dumbbell Sets to make your muscle and other body parts strong and toned. You do not need a gym that is fully equipped with gym accessories and heavy machineries to build your muscles, strengthen and condition them.
There are some dumbbell exercises which will shape your muscles just with a set of dumbbell. There are three main exercises which are basically complexes. Complexes are very important because they challenge your body in unique ways. They will force you to complete a high-volume workout in a relatively short amount of time. The key to achieve your goal is to hang on to the weight until you have completed all the movements.
WARM UP EXERCISE
Before starting the complexes, start off with lighter exercises for a warm up session so that your body is relaxed and prepared for the tough exercises needed to make your muscles strong. Soon after you complete the warm-up session, take hold of a set of dumbbells, and get your mind and some weights prepared. The first time you perform the exercise routine, you just need to work through each complex at your best, and do not get bothered if you feel a bit uncomfortable or the weights you have are not ideal. You will slowly and eventually get used to it.
COMPLEX # 1:
POWER AND STRENGTH COMPLEX
The first complex is all about lifting the dumbbells in both the hands while doing sit ups. This kind of exercise is called ‘cleans’. It uses powerful hip extensions to explode the dumbbells up, and then down again. After doing so, start doing push press. In this exercise you need to stand straight, hold the dumbbells in both the hands, hold them upward and make sure you hold them away from your chest. Raise them up and then to the level of your chest, hold them up and away from your chest and repeat. After you are done with your third press, bring the dumbbell down to a rack position with the dumbbells at your chest, either in a somewhat neutral grip or facing you, whichever is most comfortable. Keep your core tight, and sit back to perform the front squats.
COMPLEX # 2:
HYPERTROPHY
After the first complex is finished, it is time to get ready for some exercises that will grow your muscles. In the second complex, lie down on the floor and squeeze the dumbbells together as you press up, which will bring more chest into the otherwise triceps-heavy floor press. Hold a safe and secure spinal position during the row and really try to get a good squeeze at the top between your shoulder blades. Do not substitute your legs on the opposite plunge. Perform 10 lunges on one leg before you shift to the next to make best use of Dumbbell Sets and also to stimulate the muscles to grow. If your hold is feeling shot at this point, it is okay to hold the dumbbells in the rack position. The rack is going to give you a little more core work, but both exercises work in the same manner.
COMPLEX # 3:
CORE
To make this work out as a complex, perform all the exercises with your right arm, rest for about 60 seconds, and then repeat these exercises with your left arm. You are supposed to keep your core tight the whole time. Keep your core tight and posture up-right and solid, even if you start breathing heavily. Then do get ups and sit ups, which is a great exercise for your core and it is also relatively less complex than the full get ups. Adjustable Dumbbells are most suitable for core exercises.
IMPLEMENTATION
As these exercises are hard and therefore, they must be performed twice per week for consecutive 2 to 3 weeks. Resting for two days is mandatory between the workouts. If you are satisfied with the results, continue your exercise and if not, quit. Once you start these exercises you will get used to them and your body will be okay. Adjustable Dumbbells really help your muscles to strengthen and grow.
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