Whether you’re looking for more muscle mass, toning or just increased stamina and strength, you can get a full body strength training routine without expensive equipment or trips to the gym. Dumbbells are an effective way to get fit and improve overall health. Strength training has been proven to increase bone density and speed up your metabolism which means your body will be burning fat faster while getting toned.
Instructions
1. As with all fitness routines, using the proper equipment is important. Adjustable dumbbells are a versatile choice as they can be used in your strength training routine as a beginner and grow with you as you gain strength. You can still get great results from one or two sets of dumbbells if they're the right weight for you. A good rule of thumb when choosing the correct weight is if you can do 8 to 12 repetitions of an exercise until the muscle is fatigued or you can't do anymore reps with proper form. For beginners this usually means 3-pound to 10-pound weights for women and 10-pound to 20-pound weights for men.
2. Warming up before lifting weights is important. Five to ten minutes of light aerobic activity will warm up the muscles before strength training and help prevent injury. Brisk walking and jogging in place are great ways to warm up before your strength training routine. If you do two to three strength training sessions a week with at least 24 hour rest period between sessions you will get results. As with any new exercise program or lifting routine, check with your doctor before beginning.
3. Bicep curls are great for toning your biceps and upper arm strength. Begin by standing with knees slightly bent and dumbbells in each hand facing forward with your arms in front of you, the back of you hand should rest lightly on the of your thighs. Keep your elbows close to the body and curl the dumbbell towards the shoulder. Do two to three sets of 8 to 12 reps for each arm. As with all the exercises mentioned here, rest a minute between sets and keep your breathing steady, inhaling on the easy parts and exhaling during the exertion part of the repetition.
4. Tricep extensions can be done in various positions. But we'll concentrate on lying extensions. While lying on your back on a mat or weight bench, grip a dumbbell in one hand with the arm extended towards the ceiling, fist up. Slowly and with control, bend the arm at the elbow until your lower arm is parallel to the ceiling then concentrating on your tricep; slowly straighten the arm back to your starting position. One to two sets of 8 to 12 reps for each arm.
5. The dumbbell press is a great way to strengthen you shoulders. From a sitting position with your feet flat in front of you, hold a dumbbell in each hand at with your arms bent at your sides, keeping your triceps parallel to the floor, fists pointed up. You’re positioned as if you’re about to a pull up, but instead of pulling, you will be pushing the dumbbells overhead keeping the elbows soft as you reach up. Lower your arms to the starting position. Do one to three sets of 8 to 12 reps.
6. For a lower body workout, it's hard to beat the basic squat. Squats help tone your hamstrings, glutes and quadriceps. Stand with your legs about shoulder width apart and your knees slightly bent, slowly squat down as if you're about to sit in a chair. Try to get your thighs as close to parallel to the floor as you can. Squeeze your backside and thighs, using them to pull you back up to your starting position. A dumbbell variation is to hold a dumbbell in each hand resting lightly on your upper thighs with the palms facing inward. Do one to three sets of 8 to 12 reps.
