Dumbbell exercises sculpt muscles, burn calories, and tone the whole body, not just the muscles of the arms. For this type of force exercise, the required space is minimal compared to other types of toning exercises. Even dumbbells don’t take up much space when picking them up. In addition, the range of exercises that can be done with dumbbells is almost infinite, and injuries, if the basic, minimum tips are followed.
On the other hand, exercises with dumbbells are perfect in that you activate more muscles, and perfect intramuscular coordination is required to fork more muscle groups in a single session. Next, 5 exercises are presented with dumbbells to work with all the muscles of the body.
Dumbbell squats to intensify their effect
The objective of including the dumbbell and the weight in this basic exercise is to increase instability and achieve greater activation of the abdomen to regain that lost balance. Thus, a dumbbell is placed in each hand, and one of the hands is brought to the opposite hip while keeping the elbow bent. Two complete series of 10 squats must be performed with the chest up (be careful with the back) and looking straight ahead.
Weighted lunges
As in the sit-ins, the dumbbells act here as a weight ballast that further activates the muscle zones involved in basic movement, in addition to making other muscle groups work that would otherwise remain in stoppage.
To correctly execute a rope with dumbbells, each dumbbell must be held in one hand, with the arms on the right body. With the legs open the width of the shoulders, the descent is executed, and the displacement behind one leg. Very important here to control the breath and release the air as it goes up.
Dumbbell arm exercise to tone biceps and triceps
This type of exercise with dumbbells is the most identified with this economical and practical gym equipment. The goal is to train the biceps and triceps, for which one of the dumbbells is held in each hand, flexes the legs, and activates the abdomen.
At this point you must stretch either one arm alone – while the other remains slightly flexed – or both at the same time. In any case, the palm looks to the front, and the shoulders must be left behind.
Boxing hits with dumbbells
This type of dumbbell exercise follows a similar dynamic to the previous one, except that here you have to place the dumbbells directly on the chest and perform the “punching” movement more fluidly, alternating each of the arms.
This involves everything from the upper body to the core. You can increase the intensity by combining this exercise with squats or lunges.
Remo exercise with back dumbbells
Finally, an exercise to tone the lower and upper back muscles, as well as strengthen the lumbar muscles: dumbbell rows, which involve bringing the dumbbells towards the chest from a vertical position, with the lumbar area slightly flexed.
Benefits of training with dumbbells
Dumbbells are the material par excellence for strength training and working on muscle development that balances fat loss. Although they are also suitable for rehabilitation treatments or improving sports performance.
Among its great advantages, it adapts to any type of person by “personalizing” the weight of work to their particular circumstances, as explained by Allen Hedrick in Dumbbell Training, edited by Human Kinetics (2014).