Dumbbell exercises sculpt your muscles, burn calories and tone the entire body, not just the arm muscles. For this type of strength exercise, the space required is minimal compared to other types of toning exercises. Even dumbbells don’t take up a lot of space when you pick them up. What’s more, the range of exercises that can be performed with the dumbbells is almost infinite, and injuries, if the basic advice is followed, minimal.
On the other hand, dumbbell exercises are perfect in that they activate more muscles and require perfect intramuscular coordination to work more muscle groups in a single session. Then they are exposed 5 dumbbell exercises that work all the muscles of the body.
Dumbbell squats to intensify their effect
The objective of including the dumbbell and weight in this basic exercise is to increase instability and achieve greater activation of the abdomen To win that lost balance Thus, a dumbbell is placed in each hand, one of the hands is brought to the opposite hip, keeping the elbow flexed. Two complete sets of 10 squats should be performed with your chest raised (watch your back) and gaze straight ahead.
Ballast strides
As in squats, the dumbbell here acts as a weight drag that further activates the muscle areas involved in basic movement, in addition to working other muscle groups that would otherwise remain stationary.
To correctly execute a dumbbell lunge, each dumbbell must be held in one hand, with the arms on the straight body. With the legs spread the width of the shoulders, the descent is executed and the movement is behind one leg. Very important here control breathing and release the air when rising.
Dumbbell arm exercise to tone biceps and triceps
These types of dumbbell exercises are the most identified with this inexpensive and practical gymnastics apparatus. The objective is training biceps and triceps, for which one of the dumbbells is held in each hand, the legs are flexed and the abdomen is activated.
At this point, either one arm should be stretched alone – while the other remains slightly flexed – or both at the same time. In any case, it is vital that the palm of the hand faces the front and the shoulders are behind.
Dumbbell boxing punches
In this type of dumbbell exercise, a dynamic similar to the previous one is followed, only here the dumbbells have to be placed directly on the chest and perform the “hitting” movement more fluid and alternating each of the arms.
Here they are involved from the upper body to the core. Intensity can be increased by combining this exercise with squats or lunges.
Dumbbell Rowing Exercise for the Back
Finally, a exercise to tone the lower and upper dorsal muscles, in addition to strengthening the lumbar: dumbbell rows, which consist of bringing the dumbbells towards the chest starting from a vertical position, with the lumbar area slightly flexed.
Benefits of a dumbbell workout
Dumbbells are the material par excellence to train strength and work on muscle development that balances fat loss. Although they are also suitable for rehabilitation treatments or improvement of sports performance.
Among its great advantages, it adapts to any type of person by “customizing” the weight of work to their particular circumstances, as Allen Hedrick explains in Dumbbell Training, edited by Human Kinetics (2014).