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. To do this exercise, pick up your adjustable dumbbell with your palm facing towards you. Make sure you’re bent parallel to the floor and pull the weight up to chest height while keeping your arm as close to your body as possible. Rinse and repeat in three sets of 30. This is all you need to do for your upper body work out.
Your arms should be your next target. An exercise called upright rows should be your first course of action, and again you do these in three sets of ten. Pick up a dumbbell in each of your hands and lift them to sit against your upper thighs; keeping them ten inches or so apart, life them up in a straight line until they are up to your chin height. 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. After you have done this, it is in your best interest to rest for a short time in order to give your body a short break.
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 last exercise is a calf raise, using the dumbbells for 3 sets of 10. Standing straight and with your feet 16 inches apart, hold your dumbbells at your side. Move to stand on your toes, hold the position and slowly lower yourself back down. You want to feel the burn on this one.
Take a rest; you’ve done a great work out! .
Some fitness novices may not see the value in a set of adjustable dumbbells, but the truth is that they can be used by anyone to get lasting results, if used properly.
