If you have time limited or on Saturday morning rush and shoot all your favorite machines, this simple gym dumbbell exercise will help you increase your systemic strength.
The dumbbell is part of the simplest gym equipment and is undoubtedly part of the best. Not only can you choose the best dumbbells to increase your strength, but it’s not fixed to the machine, but it’s free weight, so your balance and mobility will be improved.
We have requested an expert personal trainer and strength education expert Evelyn Sekajipo. Ultimate performance Her recommended gymnasium dumbbell exercise. She says she can make progress in this exercise, whether it’s 20 minutes or an hour.
Gymnasium
1. Dumb Bell Romania De Drift
This exercise operates the buttocks and hamstrings (the back of the thigh) and says it is suitable for the dumbbell movement for beginners.
The following is the following method:
- Put your feet straight to your shoulder width, and your palms toward your body hold your dumbbells in both hands toward your body and stand upright.
- Import your shoulder bones back and down as if you put it in your back pocket.
- Feel the dumbbell to contact your thighs and be soft on your knees. Look at the floor in front of you.
- Push your butt back and bend your butt forward. Exercise should only come out of the butt and the tension of hamstring should be noticeably increased. Keep your back straight while your shoulder bones are engaged.
- Lower the dumbbell as much as possible until it reaches the end of the motion range. When the waist round or knee could not move and could no longer go, it reached the end of the movement range.
- Stop for a while, drive the butt forward and squeeze the buttocks to the starting position.
- Instead of inking the upper body, “Press” with your feet upwards.
You will need:
Most people need two dumbbells for this movement. One requires a (heavy) pair for the lower body movement and one (light) pair for the upper body movement. You also need a bench. In general, it can be found near the dumbbell.
Expert Tips: Be careful to avoid one of the most common mistakes in this practice. She said Sekajipo “avoid great arches at the top of the movement.” “The back muscles will work effect, but you should not feel it all the time.”
2. Dumbbell slope chest press
The breast compression exercise of the slope emphasizes the muscles, top chests and triceps (backs) in front of the shoulders.
According to Sekajipo, the following:
- Pick up the dumbbell, sit on the 45 -degree bench, sit on the thighs and get near the hip wrinkles. Place the shoulder width under the knees and place it flat on the floor.
- Use your thighs to level horizontally with your chest.
- Push it up to the ‘stacked’ position with both wrists, elbows and shoulders.
- The shoulders and the buttocks should touch the bench and have a small gap between the waist and the bench.
- In the stacked position at the top, the dumbbell “pull” to the chest and lower the arm at the body at an angle of 45 ~ 60 degrees to the body. When the shoulders are not rounded and no longer can be lowered, they reached the end of the movement range.
- Before reversing the controlled motion, it will be suspended and return to the starting position.
Expert Tips: “Make sure the weight does not ‘rug’ at the top. This reduces shoulder stability and increases the risk of injuries.
3. DUMBBELL Hill Leaving Squat
This is one of the many types of squats that can be focused on the lower body muscles, including the pipes (thighs) and the buttocks.
When you lift the heel, you can get deeper into the movement, so you can see that this product is easier than learning how to squat in a standard location.
If you don’t have wedges in the gym, you can always use the weight plate on the barbell rack.
The following is the following method:
- Install the wedges so that the wedges are far away and the heel is lifted slightly from the floor. Increase your chest and participate in the core.
- He does not hold the handle with both hands and uses the palm as a real weight to hold the dumbbell in front of the chest like a goblet.
- Put your back straight, participate in the core, sit back and bend your knees to squat. Let your knees track your toes forward.
- Keep the heel on the heel, parallel or go down to a low place.
- Drive to the starting position.
Expert Tips: Sekajipo said, “The setting of the Zan squat will vary greatly for each individual, depending on the level of legs and the movement range.” “It may be useful to see if you are using the correct form with the help of the PT, as it may be necessary to find the right setting.”
4..
Sekajipo says the gym exercise will not be completed without biceps. “But biceps are not a big priority for many women, so this movement contains only one movement, so it must be enough to strengthen this target area.”
The following is the following method:
- Pick up the dumbbell and sit on the bench. Hang your arms on your side and catch the dumbbell with a dumbbell or neutral grip.
- Put your chest and pinch your shoulder bones and put your elbows just below your shoulders.
- Curling your dumbbell to the shoulder, keep your armman arms and keep your wrists straight throughout the movement.
- Stop pause for a while and focus on contractions (compression).
- Turn the motion under control and return to the starting position.
Expert Tips: When we start to struggle at the top of iconic Park Geun Cur, many people naturally drop their arms forward. But experts say, “You still have to keep your arms and fix your elbows under your shoulders.”
5. Dumbbell Split Squat
“Anyone who wants to develop dry legs is a great exercise to go strongly before moving to a more complicated Babel back squat.”
In addition, she adds to the balance and development of both legs and aiming for the buttocks.
The following is the following method:
- The feet are calmly on the shoulder width and hold dumbbells on both sides.
- Go back and place your toes on the floor, your shoelaces head down and your heel goes up.
- Put your back your back to the floor and stick the front knee forward to close the gap between the hamstring and the calf.
- At the bottom position, the forefoot should be flat and the knee is 90 degrees and 1 ~ 2 inches on the floor.
- Pausement from the floor, keep your upper body relaxing on your legs and keep your tension.
- Push the front leg to turn the exercise upside down and return to the starting position.
Expert Tips: Especially if you carry a heavier dumbbell, you will be more stable when you move forward. And if you are struggling with your mobility, the trainer suggests that “raising the front heel with a wedge to allow greater movement.”
6. Dumbbell breasts
This is for the back muscles, which helps to increase the power of the upper body and improve the posture.
The following is the following method:
- Place the dumbbell on the floor on the head of the bench.
- Adjust the bench so that the larger part is about 45 degrees slope.
- Sit on the bench and make sure the jaw removes the upper edge.
- Bend your legs and drive your feet to the floor.
- Pick up a dumbbell one by one at a time and make your arms extend to the side while your palms are facing inward.
- Press the hips on the bench, lift your chest slightly, and look right on the floor.
- Pine the shoulder bones together and keep the elbow at an angle of 45 degrees.
- The elbows do not rotate inward or back and can no longer move back to the body and pull them into the body.
- Pause for a while and focus on contracting the top.
- Return to the starting position over the control.
Can I make muscles only by dumbbell?
Yes. Evelyn sekajipo of Ultimate Performance says. The biggest advantage of gymnasium dumbbell exercise is that only a short time is required to make these weight and muscles. This is what we mean by Toning. But it is important to focus on a few things to happen.
- Progressive overload: If you can do each exercise with the choice, it should be more difficult to see the progress, a process known as progressive overload. Sekajipo said, “The short exercise period can be achieved using a heavier dumbbell by integrating advanced technologies such as super sets and drop sets and reducing rest time.
- Focus on combined exercises. “This is an exercise that targets other muscle groups at the same time.
- Frequency: If you do a short exercise, you should aim to exercise more than once a week. The frequency of lifting weights varies from person to person, but in general, experts suggest that at least three times a week to check the results.
- Time (TUT) Time: You can achieve progressive overload by gaining weight, doing more, longer exercising, and spending more time in tension. This is also a common feature of Pilates with weight exercises, which can help you increase your strength. Sekajipo said, “For example, if the repetition is slowed down, lowering weight in 3-4 seconds increases muscle tension and improves growth.
