Adjustable weights are a great way to save space in your home and get fit at the same time. As a personal fitness trainer, I don’t leave home without my adjustable weights, especially since I train many of my clients in the privacy of their own homes. There are many exercises that can be done with a set of adjustable weights. In this article I’ll share with you a couple of my favorite basic exercises that you can do with a pair of adjustable weights and see a difference in a matter of weeks!
First exercise is dumbbell lunges. This is obviously great for your legs and it’s also great for the core. Start by adjusting the weights to a weight you’re comfortable with and hold the adjustable weights in each hand, grasping the weights on your sides.
Now get ready to execute a proper lunge and make sure you’re 100% focused. Choose one leg and lunge forward. Always make sure to land on your heel then your forefoot. As you lower your body, focus on your knee and hip of the front leg. Make sure to flex those parts all the way until you knee of the back leg is close to the floor. You don’t need to touch the floor, but you want to go down far enough that it almost touches the ground. Now focus on putting some power into the legs and returning to the up-right position by extending your knee and hips forward. Repeat with the opposite leg.
During your lunges always make sure you’re concentrating on keeping your torso in the upright position. If the adjustable weights are too heavy for you to keep perfect form, then drop the weight. You’ll also feel it in your hip flexors and keeping them flexible is important, so always stretch after a light warm up. If you’re lunging on the longer side, you’ll emphasize the Gluteus Maximus as opposed to the Quadriceps on a shorter lunge.
This next exercise is arguably the most effective movement in working out. It basically hits your entire body and is a great cardio workout all at the same time! Squats are very difficult and keeping great form are crucial!
Begin by setting your adjustable weights at a weight you’re extremely comfortable with. I’d actually even start on the real light side just to get the form down before jumping into the squats. Hold the dumbbells off to your sides and begin to descend into a squatting position. Make sure your knees are pointing forwards and always keep your feet pointing the same direction as your knees. As your hips are bending back behind your knees, focus on keeping your back in an up-right position. Go all the way down until your thighs are parallel to the floor. There’s no need to go further as it will only put extra pressure on your knees. Now to get back into the standing position, use force from your heels until your knees, hips and legs are back standing straight.
A few things to focus on while doing your squats; make sure to keep your feet flat on the ground; your back should always be straight, head forward and chest high. As you’re performing always concentrate on equal distribution of the weight as well.
Working out can be dangerous if not performed properly, so always practice safety first. Perfect form should be emphasized rather than the amount of weight as this will keep you injury free and will result in greater results. Have fun while working out and keep it up!
Find additionalinformation on adjustable hand weight is shared at this writers site, adjustableweights.org. He also discusses his knowledge on the latest technology in fitness, like his latest purchase of rubber weights.
categories: fitness,hobbies,sports,recreation,advice,health,home,accessories,weight loss,self improvement
