FULL-BODY WORKOUT WITH DUMBBELLS
There is no question that dumbbells are one of the most important piece of equipment for a complete training. With the help of them we can perform a great number of exercises to train all the muscles groups.
Dumbbells are inexpensive, versatile and easy-to-use and let you create a huge variety of workouts to improve your health. Depending on the amount of weight you use, number of repetitions you do and pace at which you use them, dumbbells can help you improve cardiovascular fitness, burn calories, build muscle or increase muscular endurance for sports.
Personally I prefer dumbbells since they provide better workouts. Why? Because movements are more natural and you can focus on one particular muscle group more efficiently (Isolation).
Dumbbell exercises can be more joint-friendly than their barbell equivalent. Let's compare a flat bench dumbbell press to the equivalent barbell press. The dumbbell version is more elbow and shoulder friendly because you can have more natural movement since your hands aren’t fixed in place and you can turn or rotate them as you press.
They are great for home-trainees who have limited space and equipment. Many people want their own home gym.
They allow unilateral training ensuring both limbs do the same amount of work. If you have a strength imbalance, dumbbell exercises can help minimize this problem.
Some exercises are safer when performed with dumbbells. For example, if you’re doing reverse lunges with dumbbells and lose your balance, you can easily toss the dumbbells.
In addition, most of the dumbbell exercises strengthen secondary muscles as well since you have to keep the balance of your body. Just think about standing dumbbell shoulder presses.
With dumbbells, you can do hundreds of exercises for your chest, shoulders, biceps, triceps, back and legs. You can find all the most well-known dumbbell exercises here.
You can build muscle with dumbbells using heavier weights. Increasing muscle mass helps burn more calories throughout the day, since a pound of muscle burns more calories than a pound of fat. The Centers for Disease Control recommend to combine resistance training that builds muscles with cardio exercises. You can easily perform both of them with dumbbells.
Using dumbbells to raise your heart rate helps you improve cardiovascular health. Starting at a slower pace, beginners to exercise can improve cardio stamina by using lighter weights for 30 minutes or longer. Raising the rate at which you use the dumbbells can move your heart rate into the aerobic zone, providing even more cardio benefit. Frequent aerobic exercise also helps improve blood cholesterol.
Using dumbbells to create aerobic workouts helps you burn calories by raising your heart rate. Using aerobic exercise to lose weight decrease your risk of diseases and conditions such as diabetes, coronary heart disease, stroke, lower back pain and high blood pressure. This type of weight loss workout not only burns calories, but improves muscle strength, muscular endurance and heart health.
If you participate in sports, you can use dumbbells to improve muscular endurance, or your ability to use your muscles over time, such as during a tennis match or volleyball game. You use less weight and perform more repetitions of each exercise when doing muscular endurance workouts than when doing bodybuilding exercises. Dumbbells improve your balance and coordination too, that are very important both in sport and everyday life.
Weight-bearing exercises help to increase bone density, decreasing your risk of a fracture. Dumbbells are an ideal way to improve bone health for seniors, because you can use them sitting or lying down and choose weights that are easy to lift and manipulate (high versatility).
8 DUMBBELL EXERCISES TO HIT EVERY MUSCLE!
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