Dumbbells are one of the best workouts you can do regularly to achieve a greater body. We all know about the ‘barbells’, which is the most fascinating workout manual all ways. But in case of a newcomer as well as an old-comer the dumbbells are the thing in most of the rash work done. The person who newly starts weight training, he or she will never try their luck on the mighty barbells on first hand. But with the dumbbells they can handle it quite well, because of the size and weight of the dumbbells. The dumbbells are small in size with a much lesser weight and can be store in your room while the barbells cannot. This is one of the major reasons not to choose that for your first time.
Whereas the dumbbells are the main course of your first step towards weight training exercises. With just a pair of these beautiful small and best adjustable dumbbells you don’t need any gym and try this in your home on your own. With an exercise of just thirty to sixty minutes daily, you can get a serious bound physic. There are several programs around you that can be in your gym the also provide it or you can know from the internet, which will you do. So in this article you will find all the exercises with just a pair of dumbbells and some of your times to a great figure.
First the direction which you are to follow:
Frequency of the workout
Do these exercise a day after one day rest, means two times in three days? Keep a minimum of one and maximum of two days as slack days in between your workout schedules.
Time needed for exercise
Keep a space of at least thirty to sixty minutes for your workout.
How to do those workouts
Perform the exercises as set levels, first finishes a particular exercise with all its sets. After completing then move toward the next exercise.
Sequences for the workout are as follows:
First lie down on the ground with a carpet below and face the sky. Place your both triceps holding back on the floor and keep your elbows close to you. And you’re both wrists facing each other. Move your weights straight up and down slowly with a shot stop. This step leads you with a type of improvement of your body chassis, like to get broad shoulders. This process leads to broad shoulders also. Work the step in three sets with ten times each set in a certain time.
One-arm Bent-over Row:
First grab a dumbbell with one hand (it can be left or right) and then step forward with your other leg on a bench. Bend around your hips until your body’s trunk is 45° angle to the floor. Now start rowing it to your side fifteen times in three sets per workout day. This will begin the build of your capacity to gain weight of your biceps and your shoulder along with your back.
First lie on your back on the ground then hold one dumbbell between your feet and hold the other one over the chest. Keep stiffness on your legs then perform a sit-up with moving the weight directly over you. Keep repeating it five times on each hand or on each side with two sets at a time. This is a way to save your shoulder from various pains and built it to become very hard with a set of elasticity.
First take one dumbbell in hand each and then form the pushup position with feet’s a bit wide from each. Then start rowing your left hand up to your chest and keep the right hand steady at it was before, do this for five times. And then repeat this on the right side of your right-hand dumbbell with five more strokes. Keep do this for ten times in a set and do a total of three sets or a total of thirty times with two times to rest. This helps in building the right stamina of the structure of your biceps.
First you hold a dumbbell with your both hands at one end of the dumbbell were the weight is reside. Then put your feet away from each other at an angle of 45°. Hold the weighted end of the dumbbell to your chest while keeping your posture straight you sit and stand as deep as you can go. Then repeat the form for fifteen at a time of set with total sets of three. This exercise helps in growth of backbone muscles increase.
One-arm Push Press:
First hold on to a dumbbell with one hand and then bend over to get in a position like you are picking some stuffs. But you’ll do that to get momentum and then press up with the weight straight overhead. This workout process will repeat for fifteen times a set each with a total of three sets. This will ensure the use of your shoulder, biceps and backbone and makes them stable to work.
First put two dumbbells in front of you then put your one leg up (it can be your left or right leg). And grab one dumbbell and pick up with the side you didn’t put on ground. Then try to stand straight and repeat with your other hand and leg. Repeat the exercise for eight times in one set with a total of three sets at a day time. This will gives you a relatively superior legs and thighs along with stiffness and balance in your body.
First grab a dumbbell in one hand and then go for an athletic posture with your feet wide apart (measure more than your shoulder’s width). Then bends over to your hips and knees and let hang the weight between your legs. Rapidly extend your posture of hips and knees to swing the weight up to a level. Keep doing this exercise fifteen to twenty times on each side in a set with the completion of three to five sets a day. This will help you finishes with a great physic coming soon.
The main objective of this article is to get you certain tips for your uses of workouts to keep your body out of danger with diseases. This will help you to get a great physic and can say you also have six or eight-packs.
Santanu Majumdar is a part-time blogger and currently blogs at healthresource4u.com . He is also a health and fitness lover who loves to share her ideas on health, fitness and beauty. You can check him out on Twitter and Facebook