DUMBBELL WORKOUTS FOR WOMEN
Add
some dumbbells to your fitness routine and build some
metabolism-boosting muscle while toning your entire body. We leave no
muscle untouched with this workout, so grab a set of dumbbells between
five and 25 pounds.
Better
yet, grab two sets, so you can challenge yourself on a few of the moves
with heavier weights. The more often and consistently you lift, the
more you will be able to lift!. It is noted that Dumbbell exercises for
women who want to burn fat, build muscle and get LEAN. With weights in
hands, step laterally (sideways) then reverse lunge, lengthening spine.
Pause in lunge position, raise same arm as outside leg to press weight
above head, and lower. Repeat on other side.
Dumbbell
is a must have for any home workout. They are a great way to supplement
your body-weight workouts and provide a full-body workout in a compact
amount of space. They can easily be stored under the couch or bed and
take less space than other home gym equipment. There are endless ways
you can add dumbbell(s) to your workouts, and here is 3 best dumbbell
exercises, just to give you an idea which last for only 10 minute.
For
this ten minutes you will be doing this great whole body workout
combo. There are three dumbbell exercises that flow perfectly into one
another and you just keep doing this sequence of three exercises over
and over till your ten minutes is up.
First dumbbell exercise
Starting
position: Plant your feet about shoulder width apart. In the up
position, the legs are nearly straight but not locked out. The abs are
flexed to support the lower back.
Ending
position: Now slowly squat scissoring your butt backward like you are
going to sit on a chair. The weight should be much more on your heels
than your toes. If you have done both these things correctly then your
knees will not extent past your toes and knee strain will be minimized.
Your back should not be arched like a cat nor humped like a camel but
rather in the neutral position. Continue slowly downward. If you have
knee issues, stop when your knee is at 90 degrees. If you have good
knees, continue downward till your thighs are parallel to the ground or
even lower as the above picture indicates. Now slowly raise back up
which puts you into perfect position to do the dumbbell curl.
Second dumbbell exercise
Starting
position: Knees slightly bent but stationary. The abs are contracted
to support the lower back. The shoulders are held down and back with
your chest thrust out. Your elbows are pinned at your side.
Ending
position: Now slowly bend your elbow while keeping them pinned to your
sides. There should be no motion in your body at all except your
forearms slowly rotating upward. When up as far as you can go, hold
that position for a moment before getting into the starting position for
the dumbbell shoulder.
Third dumbbell exercise
The last dumbbell exercise in the full body dumbbell workout sequence is the dumbbell shoulder press. When
transitioning from the top of the dumbbell curl above to the starting
position for the dumbbell press, make sure to pause momentarily in the
starting position shown. Its easy to get a bit sloppy when you are tired, don't let that happen
Starting
position: Your upper arms are horizontal and they are inline with each
other, don't let your elbows point forward but rather keep them out to
the side. Hold your shoulders down and back like you are trying to hold
a tennis ball between your shoulder blades. Your thumbs are pointing at
the top of your head.
Ending
position: Slowly raise the dumbbells up while keeping your shoulders
down and back. Your thumbs point toward each other during the whole
lift. Now lower the dumbbells and let them hang at your sides and you
are in position to start the sequence all over starting with the
dumbbell squats.
This super fast fat burning 10 minute dumbbell workout routine is really all you need to whip your body into amazing shape.
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