So I have only one dumbbell but that doesn't stop me from losing weight. I always do a 15 minute workout with my single dumbbell in the morning to sweat it out and burn the fats inside my body. It also prevents muscle atrophy which your muscle degenerates because of lack of exercise. A 15 minute workout can only took a little amount of your time, if your a busy person you can buy some time or fit this in your daily schedule. I always do this in the morning after a 5 minute stretch out, stretching could prevent muscle or body aches if your gonna do a heavy exercise.
Here are some single dumbbell workout that I see on the net and which I choose for a !5 minutes workout:
1. Seated Dumbbell Curl
- Sit on a chair or on an end of a bench, hold one dumbbell with your hand and place your elbow (extended) on the front of your thigh.
- Raise your dumbbell until your shoulder then lower it back slowly after a short pause.
- Try not move your body to help lift the dumbbell, make sure to maintain a good posture.
2. Triceps Kick Back
- Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
- Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
- Keep your upper arm still throughout.
3. Kneeling One Arm Row
-The Kneeling One-Arm Row is probably the best back exercise one can do using a dumbbell. The action of putting your knee and hand on a flat bench will make targeting your middle back muscles (lats) very comfortable and effective.
While your lats will do most of the work, the rear deltoid muscle will also be solicited in helping raise the dumbbell.
Do each step alternate or chronological in 30 seconds and do a 30 seconds rest after each step, Do this step repeatedly to do a full 15 minutes workout with a single dumbbell. Try it at home and good luck.
1. Seated Dumbbell Curl- Sit on a chair or on an end of a bench, hold one dumbbell with your hand and place your elbow (extended) on the front of your thigh.
- Raise your dumbbell until your shoulder then lower it back slowly after a short pause.
- Try not move your body to help lift the dumbbell, make sure to maintain a good posture.
- Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
- Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
- Keep your upper arm still throughout.
-The Kneeling One-Arm Row is probably the best back exercise one can do using a dumbbell. The action of putting your knee and hand on a flat bench will make targeting your middle back muscles (lats) very comfortable and effective.
While your lats will do most of the work, the rear deltoid muscle will also be solicited in helping raise the dumbbell.
4. Two Arm Triceps extension
- Stand up and hold the dumbbell behind your head, your elbow must be pointing up.
- Raise the dumbbell by extending your elbow then slowly lower it back after a short pause.
- Try not move your body to help lift the dumbbell and your upper arm should remain still throughout.
5. Dumbbell Side Bend
- Hold a dumbbell with one hand along the side of your body.
- Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Complete your set and change sides.
- Be careful not to tilt your upper body too far sideways where it may be difficult to bring it back.
6. Palm Shoulder Press (Can be done with one hand alternately)
- Stand up and hold one dumbbells, at shoulder level.
- Raise the dumbbell straight up until your elbow comes close to locking and lower it back down after a short pause.
- Be careful NOT to jerk your back in an effort to help you raise the dumbbells.
7. Squat
- Stand up and hold one dumbbell with both hands in front of your thighs
- Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
- Keep your upper body steady throughout.
Do each step alternate or chronological in 30 seconds and do a 30 seconds rest after each step, Do this step repeatedly to do a full 15 minutes workout with a single dumbbell. Try it at home and good luck.
No comments:
Post a Comment