Introduction
So, there you have it a small dip into the world of dumbells that can be applied to all forms of strength training. If you're a beginner or already swole, there's a perfect set of dumbbells for everyone. You want to consider them your loyal little fitness sidekicks that are going accompany you in all the quests they have for strength days. So, what are you waiting for? So, get a hold of those dumbbells and lets start lifting!
Benefits of Dumbbbell Training
Dumbbell training is about far more than lifting weights, it provides your whole body a job. But then again, why dumbbells anyway? Let's break it down.
Promotes Muscle Balance and Strengthening: Dumbbells are a resistance type of equipment so they enable you to focus on each arm (or leg) at the same time helping with achieving muscle balance by ensuring that one limb is just as strong/symmetrical compared to another. This is akin to having a separate personal trainer for each muscle group, just so that no member of any subgroup ever feels underrepresented.
Enhanced Flexibility and Mobility: Due to maintaining the overall body movement, it helps increase your muscles stretch hence boosts mobility. In one you are the stretchy, it's a muscles grow party!
Boosted Caloric Expenditure, Resting Metabolic Rate: The more muscle you activate the higher portion of Calories you burn. It uses dumbbells involving more muscles, converting your body in a high intensity caloric burning furnace of exercise.
Space saving and portable: No gym space required In a pinch dumbbells are the best to bring home if you don't have much room. They may be the fitness equivalent of a compact car -- minimal space, gets you from point A to B.
Fundamental Dumbbbell Exercises
Since I have you convinced of the benefits, let's chat about the moves. The list below provides some of the basic dumbbell exercises for beginners that will help you to build on those great abs and get a more sculpted physique.
Upper Body Basic Movement
Bicep Curls: It is as though you have a big book in both arms, now lift the book up — repeat this with your right and left hand just like dumbbell curls.
Tricep Extensions: Picture a push-up in reverse. Stretch your arms, and do so while feeling the burn on those triceps.
Shoulder Presses; visualize lifting a watermelon above your head. Shoulder presses are the power move you're aiming for.
6 Essential Lower-Body Exercise
Goblet Squats You know that treasured artifact you have to squat either under or over every time, and do so with control?
Lunges: You can imagine you are walking through a field of flowers and doing everything in your power not to crush any of those delicate petals -- lunges do just that with some muscle added.
Deadlifts: Similar to picking up a heavy suitcase from the ground, deadlift is your best friend for lower body strength.
Dumbbell Moves for Strengthening Your Core
Russian Twists: Pretend you are trying to twist an invisible giant screw with your abs, well that is what Russian twists do but the only difference is this time there will be a dumbbell in each hand for added resistance.
Woodchoppers: Pretend you are an axe chopping wood and there is a dumbbell. Woodchoppers are king for your core.
You're a detective: the type who can't find her keys, but you'll crack that case wide open—looking for something on the ground. It's fine-to-side bends to save and strengthen!
Advanced Dumbbbell Techniques
The fundamentals are down, now time to kick things up a notch with more advanced methods that will raise the bar on your training.
Dumbbell Circuit Training
It makes a workout circuit…and basically, you go around the ‘circuit of exercises' and don't stop. This is a great way to ensure you are keeping that heart rate up and your muscles guessing.
Supersetting — Increase the Intensity
Supersetting : doing two exercises back-to-back with no rest between. Think of it as the double shot espresso (only on physical plane).
Progressive Overload with Pyramid Training
Pyramid training consists of nothing more than adding weight, then taking it off. Because having climbed into that moment, moving through it so carefully then trying to descend.
COMPLEX TRAINING FOR THE BIG COMPOUND MOVEMENTS
Complex Training (combines two exercises into one continuous movement) It's the equivalent of a buffet for your muscles, hitting multiple groups at once to get it all done in one fell swoop.
Conclusion
And there you have it — a deep dive into all the perks and strategies of dumbbell training. Dumbbells have been considered some of the most unique, versatile and effective weight training tools that are ideal for anyone — from beginners looking to start their fitness journey slowly or seasoned athletes simply wanting a change. Consistency is the name of the game and with your trusty dumbbells by your side you are going to be well on your way there. Well then get your dumbbells and go talk the talk lads!