There is no need to join the gym or to purchase expensive equipment.
A pair of dumbbells is enough to benefit from weight training. You can get into best shape by simply using dumbbells.
Dumbbells tell you what part of your body needs workout and what part of body is strong. Dumbbells force your muscles to work independently of each other.
Here are few dumbbell workouts you can perform in order to get strong and big muscles. There are different exercises for different areas of the body.
Concentration curls – Dumbbell workout for biceps: Sit on the one end of the exercise bench with a medium weight dumbbell in hand. The palm in which the dumbbell is present should face upwards. Other hand should be rested on the knee.
Now, slowly curl the dumbbell to the shoulder. Elbow should be raised to the top most position and the muscle should be cramped hard. In contract position, you should pause and slowly lower and repeat the procedure.
Lying dumbbell tricep extensions – dumbbell workout for triceps: Lie on flat bench with face up. In each hand, hold a dumbbell. The arms should be extended in such a way that they are perpendicular to the torso.
Now, the triceps should be relaxed until biceps make contact with your forearms. The elbows should be stable when you perform this exercise. Return to the starting position.
Dumbbell incline flys – dumbbell workout for chest: On an inclined bench, lie down. The dumbbells should be held at arms length and elbows should be slightly bent. Keep the palms facing inwards.
Weights should be lowered out slowly to the sides until a comfortable stretch is felt. Now, the dumbbells should be squeezed back together.
Dumbbell dead lifts – dumbbell workout for legs: The dumbbells should be held at sides by standing in a straight position. The dumbbells should be lowered down toward the floor by first sitting your hips back, then bend the knees and torso until you reach the floor or just slightly above.
Throughout the exercise, your back should be flat and head should be neutral. The dumbbells should be kept near your sides.
Dumbbell shrugs – dumbbell workout for back: Hold a set of dumbbells. The dumbbells should be held in such a way that palms should face in toward your body. By contracting trap muscles, shoulders should be shrugged in an upward movement. Slowly lower and repeat the exercise.
Dumbbell upright rows – dumbbell workout for shoulders: Hold the dumbbells in such a way that they should hang against your upper thighs. The dumbbells should be kept ten inches apart while the thumbs should be facing in.
The dumbbells should be straightly pulled up until they are nearly even with your chin. The elbows should be out and up. The weights should be kept close to the body and return slowly to the original position.
Follow the above dumbbell workouts three times a week. Drink plenty of water during the workout. Be sure that you are following the proper technique to avoid injuries.