While saving you from gym fees, babysitters and having to drag yourself to the gym, adjustable dumbbells also take up very little room in your home.
Ensure that any weight set you are considering is easy to adjust, easy to handle in motion, and is not so bulky as to interfere with the exercises that you will be doing.
A great routine that will help you get the most out of your work out consists of breaking your workout up into three sets. The first will focus on your upper body. Starting out with some pushups, aim for about 3 sets of 10. If your workout area is tight on space, use a wall to do your pushups one. Follow this with 3 sets of ten one arm rows. With your palms facing towards you, life up your adjustable dumbbell. Ensure that your arms are straight out and parallel to the floor, then pull the weight up your chest height while you are keeping your arm close to your body. Rinse and repeat in three sets of 30. This is all you need to do for your upper body work out.
Next, we move on to arms. To start this off, go for 3 sets of 10 Upright Rows. Take a dumbbell in each hand, and have them rest against your upper thighs. Keep them about 10 inches apart and pull them straight up to they are almost at chin level. During this process, be sure that you keep your elbows up, and keep raising them until they get to the height of your ears. Keep this position for a short period and then slowly lower them, paying attention to your shoulder tension. . Remain straight and avoid moving with the lifting and lowering motion. The final exercise for this section is some overhead tricep extensions. Using both hands, hold the dumbbell with the weight in your palms and your thumbs around the grasp bar up above your head. Make sure you are standing straight and keep your upper arms close to your head while lowering the dumbbell until your forearms are touching your biceps. Lift the weight back up slowly to the starting position. When you’re done doing this set, it’s a good idea to rest for a minute.
The last group to get a workout is the legs. Kick this off with 3 sets of 10 squats. The key to great squats is breathing and posture. Next. Move on to 3 sets of 10 stiff legged dead lifts. Hold your adjustable dumbbells in your hands and stand as straight as you can. Lower yourself like you’re going to pick up something from the floor until you can feel your hamstrings stretch. You do not have to lower yourself all the way down. Make sure your knees are locked, back flat and head is up, and use your hamstrings and back muscles to straighten back up. You have to move fluidly in this exercise, as any jerky movement may cause injury. The calf raise is the last set you need to do, again in three sets of ten. Stand with your feet approximately sixteen inches away from each other and hold the adjustable dumbbells at your sides. Slowly raise yourself until you are standing on your toes, then slowly lower yourself down until you are standing flat again. This is simple but very effective.
Take a rest; you’ve done a great work out! .
Some fitness beginners may not see the value in a set of adjustable weights, but the truth is that they can be used by anyone to get lasting resultswhen used right.
