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HEALTH & FITNESS ARTICLES

Workout Routines

Workout Routines

Simple Dumbbell Exercises for the Busy Professional

 

If you are a busy professional having no time to plan out and adhere to workout routines, you might want to look at dumbbell exercises as an alternative. Dumbbell exercises are a great way to keep you fit even in the absence of expensive fitness equipment. You can do these exercises right at home, without having to go to the gym.

 

A look at dumbbell exercises

Dumbbell exercises are a part of strength training programs. Strength training is a very important component of your fitness regime. These exercises help you build a lean muscle mass. They increase your endurance strength. Strength exercises help reduce your probability of developing diseases such as diabetes, arthritis, and osteoporosis

Advantages of dumbbell exercises

 

Dumbbell exercises have a major advantage over other exercises in your workout routines. In addition to keeping the major muscle groups in the body in motion, these exercises also help activate the smaller muscle groups supporting the major muscles. Further, they are relatively easy and can be performed at home only.


A list of simple dumbbell exercises

 

Chest dumbbell exercise – Flat chest presses

 

Lie flat on a bench. Hold the dumbbells directly over your chest and extend your arms. Now, lower your arms to the chest in a controlled manner. Raise your arms again to hold the dumbbells above your chest and repeat this set of movements. Be careful that you do not lock your arms.

 

Shoulder dumbbell exercises

 

a)      Reverse Flies:

 

Sit on a bench at its edge. Keep your feet flat on the ground. Bend down till your chest is resting on your thighs. Take the dumbbells and hold them adjacent to your feet, with your arms bent slightly. Raise your arms to the side, still keeping the elbows bent till your arms are parallel to the floor. Gradually, lower the dumbbells to the starting position.

 

b)      Seated Shoulder Press:

 

Sit erect on a bench. Hold the dumbbells over your head. Ensure that you have a flat back. With slow movements, lower the dumbbells to your shoulders till your arms are at 90 degrees. Now, raise your arms up again to the starting position. Repeat this exercise.

 

Back dumbbell exercises

 

a)      Dead Lifts:

 

Stand straight with your feet at shoulder width from each other and knees bent slightly.  While bending from the lower back and knees, lower the weights down along your legs.

Keep the back flat, with the lower back arched slightly inwards. Ensure that your head is up at all times. Now, stand straight again, using your lower back and legs. Ensure that your back is straight, and keep your head up.

 

b)      Single arm row:

 

Stand straight at the side of a bench. Rest one hand and corresponding knee on the bench. Bend so that the upper body is parallel to the floor. Keep the dumbbell on the floor. Extend your arm and hold the dumbbell. Bring the dumbbell up towards your mid portion, taking care that you don’t move your back. Now, slowly lower the dumbbell to original position and repeat these steps. Change sides and repeat these steps for the other arm.

 

Leg exercises

 

a)      Half Squats:

 

Hold dumbbells in each hand and stand straight, keeping your feet apart by a shoulder width. Bend straight down from your knees, such that your thighs are parallel to the floor. Keeping your back straight, maintain your lower back arched inwards, with your head up. Bring the dumbbells back to starting position and repeat the exercise.

 

b)      Lunges:

 

Hold dumbbells in each hand, and stand straight with your feet apart by a shoulder width. Keep one foot forward and bend from this knee up to 90 degrees. Simultaneously, bend the knee behind, so that it is just above the floor level. Using the front foot, come back to original position. Repeat these steps.

 

Calf exercise

 

Sit at the edge of a bench. Keep your feet flat on the floor, 12 inches from each other. Hold the dumbbells on thighs. Use your toes and raise the heels. Lower heels back to ground. Repeat these steps.

 

Good workout routines should be supplemented with a healthy nutritious diet in order to be successful. Only if the body is supplied with adequate amount of essential nutrient can it heal from the wear and tear of the exercise, and get stronger. In addition, you also need to get a good night’s sleep, to allow the exercised muscles to rest. It is very important that you do not exert yourself with strength-training on days when you are sick or very tired.

 


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