Home Dumbbell Workout

   

It is not always necessary to join a gym for a weight training workout. You can easily exercise at home with weight training equipment. You would just need to purchase a pair of dumbbells and perform the exercises in the correct manner. These exercises have a number of health benefits such as increased metabolism, reduced risk of developing bone problems, maintain normal blood pressure, blood sugar level, etc. If you are a novice at working out with this tool, then you should start with the lightweight ones. You can buy the heavy ones later. A physical trainer would be the best person to advise regarding the suitable weight of dumbbells for you.

Exercises

Arm Curls: This exercise targets the biceps and brachialis of your upper arm.

• Stand in an upright position or sit in a chair.
• Hold the tool in each hand and rest your palms on your thighs.
• Place your palms so that they face inwards.
• Now, bend your left elbow and fold your left hand, so that the dumbbell touches the left shoulder.
• Slowly bring down the dumbbell.
• Repeat the same with your right hand.
• Perform this exercise alternatively with controlled breathing.

Overhead Press:

• You can sit in a straight chair or stand in an upright position, with your feet shoulder-width apart.
• Now, hold the weight in each hand.
• Place your elbows towards your side, so that the weights rest on your shoulders.
• Now, breathe out and gently raise your hands in the upward direction.
• Raise the tools in a controlled motion without a jerk.
• When the tools are raised, your back and hands should be straight.
• Get back to the original position and rest the dumbbell on the shoulders.

Dumbbell Lunges: You can complete the exercise comfortably, if you use light weight tools.

• Hold the weight in each hand and stand in an upright position with your feet less than shoulder-width apart.
• Place your arms at your sides, with the palms facing towards your thighs.
• Now, step forward with your left leg first.
• Keep it flat on the floor.
• Bend the left leg until your left thigh is parallel to the floor.
• Bend the right knee a little and balance on your toes.
• Get back to the original position.
• Repeat the exercise with your right leg forward.

Chest Flyes: This exercise will target your chest and shoulders. You can perform this exercise either on a bench or on the floor.

• Hold the dumbbells in both the hands.
• Place your hands to point towards the ceiling.
• Keep your hands straight and do not bend your elbows.
• In a controlled manner, bring down the weights to make a right angle controlled arc.
• In this position, your hands should be towards your sides and parallel to the floor.
• Now, get back to the original position and repeat the exercise.

Tips

   Before performing the workout routine, there are quite a few things that you should keep in mind. These exercises are safe only when performed correctly. A wrong step may cause injury or muscle sprain. So, you must perform some warm-up exercises before you start with these exercises. You can learn the exact steps to perform these from a physical trainer. Do not drop the dumbbells after finishing your workout. Design a proper program and perform the exercises accordingly. You can perform 12 repetitions of each of the aforementioned exercises. Initially, perform one or two sets and then increase the number of sets and repetitions gradually.

By Mayuri Kulkarni