With the erratic schedule of the modern-day life, you may wish you were able to work out at home. As you’ll know, any efficient strength training typically requires a lot of equipment, which makes working out at home impracticable for many people.
And to get the sculpted body that you want, you need dumbbells of precise weight to train the specific group of muscles you are working on – that means a lot of different weights. It’s quite common to require over 10 sets of weights for a basic home gym.
What is an adjustable dumbbells?
An adjustable dumbbell is a single dumbbell with a resistance setting you can adjust with the turn of a dial, allowing you to rapidly switch weights between exercises and during power sets. These adjustable weights can replace up to 34 normal sets of dumbbells! And you can easily store them in your wardrobe when you don’t use them or hide them away in a closet.
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Adjustable Dumbbells – Build Muscle at Your Own Pace
While saving you from gym fees, babysitters and having to drag yourself to the gym, adjustable dumbells take up very little room in your home. When you buy your set, make sure that the weights are easy to change out, that they feel comfortable when you are holding them, and that you purchase the best quality you can afford.
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 your bent parallel to the floor and pull the weight up to chest height while keeping your arm as close to your body as possible. Lower the weight, and repeat. After you have finished that do 3 sets of 30 crunches. That’s your upper body workout.
Next, we move on to arms. To start this off, go for 3 sets of 10 Upright Rows. Take a dumbbell in each hand, and have them rest against your upper thighs. Keep them about 10 inches apart and pull them straight up to they are almost at chin level.
Make sure you keep your elbows up, and continue to raise them until they level with your ears. Hold that position for a second and slowly lower the dumbbells, while focusing on your shoulder tension. Immediately follow with some curls, 3 sets of 10 once again. Focus on your posture while doing this. 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. Lift the weight back up slowly to the starting position. When you’re done doing this set, it’s a good idea to rest for a minute.
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! You’ve worked all the muscle groups that need to be worked, and are on the road to a great and affordable workout routine that will last. As you progress, remember to add more weight to the dumbbells over time so you can maximize this workout to its greatest potential.