Most people do not have the time to go to the gym for daily exercise or the resources to fund an at-home gym. Dumbbells are a great way for anyone to get their American Heart Association-recommended resistance training.
Health Benefits of Dumbbell Resistance Training
The agency recommends that at least twice a week, people should engage in resistance training. It boosts a person's metabolic rate and helps protect against injury while strengthening the body's bones, muscles, and connective tissues.
Also, dumbbells have other great benefits, according to the American Council on Exercise. Dumbbells help activate a variety of muscle groups and stimulate their growth. It helps improve the force and flexibility of your muscles while promoting coordination and stability even for joints. The best part, dumbbells are perfect for a wide variety of exercises that help improve and heighten your physic.
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Dumbbell Workouts for Building Full-Body Strenght
Cat Kom, the CEO and Founder of Studio SWEAT OnDemand, tells Tom'sGuide that dumbbells are one of the most versatile yet underrated fitness equipment in the market. They're adjustable and easy to use, perfect for beginners and tenured workout enthusiasts.
Standing Dumbbell Curl
Begin by holding a dumbbell, of equal weight, in each hand with your palms facing forward. Bend the elbows slightly, slowly curl the dumbbells up towards the body, then squeeze the biceps at the top before lowering them back down.
Dumbbell Front Squat
Another great full-body workout is the front squat. Begin by holding dumbbells in each hand. Stand with both feet shoulder-width apart, with each palm facing towards the body. Keeping the head and torso up, squat down, push hips down and back behind. Squat for as low as you can and pause. This allows the glutes to be squeezed and build resistance.
Front squats build strength in a person's lower body. The quads, glutes, and hamstring muscles that give yous strength and speed are placed under stress, according to WellandGood.
Dumbbell Bench Presses
Contrary to popular belief, bench presses aren't only for bodybuilders and people that want to bulk up. It's a great exercise that allows you to tone your entire body. Even if you do not have a bench press at home or the gym, it can be done on a step or footstool as long as your feet are placed flat on the floor.
Begin by lying on your back and raising both hands with the dumbbell. The dumbells should be over your shoulders with both palms facing towards your feet. Slowly lower the dumbbells towards the chest and pause.
Dumbbell Reverse Lunge
No full-body workout would be complete without activating your core. Healthline explains that reverse lunges activate your glutes, core, and hamstrings and put less strain on your joints, giving you more stability. This exercise is best for people who are concerned with their knees, have difficulty balancing, or have less hip mobility.
For this exercise, 12 repetitions on each leg, alternating as you go, give you the best results. Begin by holding a dumbbell in each hand, with feet together. Step backward with your left leg, land on your left foot, and bend your knees to the ground or as low as you can. Once the lunge is completed, step the left foot back to the starting position and repeat on the right leg.
Check out more news and information on Exercise in Science Times.
