Your exercise program need not be complicated nor need high-tech equipments to be successful. All you need is a pair or better yet 2 pairs of dumbbells to begin with and your determination and you are set to go.
Dumbbells have been used for the longest time by athletes; in fact some of them prefer it than gym equipments. This is because dumbbells provide a variety of training programs that you can mix and match.
Besides, if you’re running out of time and can’t go to the gym, you can just grab them and do it at home on your own. Dumbbells are also good in making even small muscle group movements, unlike machines that center on large muscle groups that sometimes leave other muscles neglected.
Another advantage of dumbbells is they fit around your body making you able to perform the exercise accurately.
To start with your dumbbell program you will need a few things so you can start immediately like: a small space for you at home, at least 2 pairs of dumbbells, one with lighter weight and one with the heavier weight and your exercise program.
To begin with the program if this is your first time, you may want to pay for one session at the gym and ask the personal trainer for the basic movements and to design a program for you. Keep a copy to yourself and then you continue with it at home.
Basically, the program would include squats and lunges using the heavier set of dumbbells and arm exercises like arm raise, row and curl using the lighter set of dumbbells. Here are a few exercises you can do as a beginner, doing 3 sets of 12 repetitions:
- Warm up
- Shoulder squats
- Bent-over rows
- Incline or bench press (You can do this flat on the floor if you don’t have a bench)
- Arm curls
- Lunges
- Triceps extensions
- Crunches (You can do weighted variations on the bench or the floor)
- Lateral raises
- Overhead press
- Cool down
When you get comfortable with the exercises, simply start increasing in repetitions or number of sets, then you may want to consider adding more weight to your dumbbell, which may now require that you set up your own dumbbell rack and sets. You may also consider buying your own training bench where you can do your seated dumbbell exercises like presses, rows, raises, curls and extensions, even dips and crunches.
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