Doing dumbbell exercises is one way to train your muscles without the need to go to a gym. It can also give whole-body exercises in your back, arms, chest, stomach, and legs. The beauty of using a dumbbell is that it does not need a huge space at home. It is an effective activity because it involves different groups of muscles in the body.
1. Varying Weights
If you want to have a serious workout session at home, it is good to have different weights. Hence, for first-timers, one can start from lighter to heaviest weights you can lift. Different weights will give you time to rest and increase the intensity of your workout.
2. Create a Plan
When it comes to dumbbell exercises, it is good to create a plan. Since you are a first timer, it is good to ask for help from expert trainers. A professional trainer will create a plan that suits your needs. Each person has their own unique needs when it comes to workout.
Moreover, there are lots of exercise routines that you can do using weights. The following are easy and effective dumbbell workouts that you can try at home.
3. Curl and Press
The most basic is the curl and dumbbell shoulder press exercise. Hence, it requires a push and pulls movement for your bicep and shoulder. Therefore, as you progress with it, you will feel some tension in your bicep and shoulder muscles. However, you need two dumbbells to press and curl on top of your head. Also, you can start with lightweight and slowly use heavyweight to build muscles.
4. Goblet Squat
It is best to use a crush grip if you want to train like an athlete. Hence, it will help you to progress in your exercises. Also, as you do it, it is only your upper body that will not move. However, having a crush grip will make your upper bodywork. As a result, you can build muscles in different parts of the body. Therefore, it is known as a full-body workout.
It is popular as the upper body squat that is the best to tone your upper body. It is one of the many dumbbell workouts that let you move both the upper chest and back at the same time. Also, this exercise routine only needs one dumbbell.
6. Farmers Walk
It is very easy to do, like carrying two bags of heavy groceries. Therefore, you need two heavy dumbbells and hold them in both hands. Afterward, you need to walk around carrying the heavy dumbbells around the house. However, it may seem an easy task, but it is a full-body exercise. Also, adding loads to your weight will increase your grip and tension to your muscles.
It is a popular killer workout, but it depends on the load of weight that you use. If you want some cardio workout, you can use lighter weights and increase your repetitions. Therefore, if you want to build more muscles, you can increase the load and reduce the repetition. Also, the only limitation is how much you press it up.
8. Incline Dumbbell Bench
To train your core muscles, you can do this exercise activity. Hence, it is the best exercise for your arms and abdomen.
Dumbbell swing is a heart pumping workout and will make your leg work harder. Also, it is the best exercise for the glute and your hips. Hence, it requires tilting your hips, but you do not have to squat or bend your back. If you want more repetition, it is good to use lighter weights. For more muscle tension, increase weights, and lessen the repetition. Additionally, heavier loads will make your heart pump more.
Increase Protein Intake
Weight lifting exercise like dumbbell shoulder press is not enough to build muscles and lose weight. A good workout plan includes a diet rich in protein. There are two ways on how you can increase your protein intake. First is from different food sources. For instance, fishes, meat, egg, beans, lentils, and nuts are some. Also, you can eat more of these foods and lesson carbohydrates and stay away from bad fats.
Moreover, you can include protein shakes, bars, and supplements instead of eating foods. Some people result to this option as it can offer faster result.