J Strength Cond Res. Both dumbbells and kettlebells are great tools for strength training, but if your goal is to lose weight, you must include more kettlebell moves in your workout. Rebel against your routine with the renegade row. Exercise can help you reduce extra pounds from the body. Go for 3-5 rounds and try and beat your number each time. Start with a low weight, like 5 pounds (2.3 kg), and do a few repetitions of a simple exercise like bicep curls. Stand with feet slightly narrower than shoulder-width apart and top backwards with one leg. 1. Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor. Gym sets typically start at 2kg and go up in 2kg increments, and a single pair of fixed-weight dumbbells is the cheapest option. 3. 2. The dumbbell exercises that work your chest, shoulders, back, legs and abs. Adjustable dumbbells tend to be a little more rickety than the fixed-weight kind (you better make sure the weight is secured, or it can fall off the handle during use), and can be a bit awkward to use (heavy weight often means lots of plates that make for a long dumbbell that can be hard to move around your body), but they’re cost-effective, space-efficient, and a solid choice for a home gym. And, they come in a variety of weights, so they can be used at any level of fitness. She also created her own online training program, the TL Method. Light Weight. Deadlifts, lateral dumbbell raises and dumbbell back extensions are effective back workouts. 22 Lie face-up on a bench with a pair of medium-weight dumbbells straight up over your shoulders with an overhand grip. In either position it is important to keep your back straight line. J Appl Biomech. Take one dumbbell in your left hand. Targets: Glutes, quads, hamstrings, shoulders. Begin in a full plank position with the dumbbells in your hands, with your arms extended, while balancing on your toes (a kneeling variation is fine if you are not able to do a full plank). However, dumbbell exercises can help you lose weight without necessarily beefing you up. After a good strength training session, the body continues to burn fat for several hours. Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor. With the collared adjustable dumbbells, you use weight plates in varying sizes to increase or decrease the heaviness by sliding them off and on the dumbbell handle and using an end piece to screw them on safely. Strengthen and tone your upper body with our three 30 minute workouts. Targets: Chest, glutes, quads, hamstrings. It gives amazing results when it is used for muscles toning and also when it comes to cardio it gives the required high intensity for the workouts. Slowly return it to the floor and repeat with the left dumbbell. Take a large step forward with one foot and lower your body toward the floor. Whether you’re aiming for rapid fat loss, bulging muscles or cardiovascular fitness, a pair of dumbbells will tick any box – providing you use them correctly. Step forward with one foot and stand all the way up while pressing the weights overhead. Dumbbells, or hand weights, are effective tools to use as you work toward getting rid of fat on your arms. Sit on a bench or chair with your back straight and feet flat on the floor. 1. Adjustable Dumbbells Set Weight Pair(Set of 2), Only For Women, 5 Weight Options from 2.2 to 4.4 lbs, Non-Slip Neoprene Hand, Anti Skidding, Dumbbells for … Exercises with dumbbells for slimming the arms, thighs, buttocks, pull-UPS, chest and waist are the main program of intensive weight loss. Squat down and hold two dumbbells, with overhand grip, in front of your feet. Engage your abdominals drawing the belly inward towards your spine. The elbows are bent and dumbbells are at shoulder height. Kneel down on one knee at a time returning the weights to your sides. Slowly lower the arms back to your sides and repeat with your left foot stepping back. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Plant your feet on the floor and … Well, for only 50 bucks… Kidding! Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, Why All Men Should Deep Squat For 5 Minutes Daily, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. To torch fat, build muscle and get your abs on show, all you need is a pair of dumbbells. 1. As you get stronger and more used to the exercises, you can increase the weight. The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. A wide variety of dumbbells exercise weight loss options are available to you, such as certification. J Strength Cond Res. Dumbbells, or hand weights, are effective tools to use as you work toward getting rid of fat on your arms. The squat, one of the three kings of compound moves, is just as effective when done with a heavy dumbbell. (Related: The best moves to build bigger biceps). Build muscle and gain strength with dumbbell workout. Squeeze your glutes and straighten your legs to come to a standing position. Resistance training using free weights is a great way for women to build healthy bones while sculpting a beautiful body. This is the best exercise for weight loss and building muscle. Quadriceps and hamstrings coactivation during common therapeutic exercises. Most of the moves are multi-joint, multi-muscle and most of them are going to get your heart rate soaring. Like any exercise, working out with dumbbells will help you burn more calories – the foundation of successful weight loss – and it might even help specifically with belly fat. Weight Loss Videos ... "Adding extra resistance in the form of weights, whether it's dumbbells, barbells, or kettlebells, is the most efficient way to challenge your muscles," says Liz Barnet, head instructor at Uplift Studios in New York City. Engaging in three or four sessions per week is enough to see weight-loss … Vinyl dumbbells available in lighter weight options ranging from 1 pound to 15 pounds. Core tensed, row the right dumbbell up toward your right hand a... You reduce extra pounds from the body continues to burn fat for several hours or. Between 45-60 seconds when performing each workout and … Grasp a dumbbell in your right leg ACE-certified fitness! 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