What you can do with a pair of dumbbells
January 21, 2010
For maintaining a well-toned body, you really don’t need lots of equipments and associated paraphernalia. If you are just concentrating on maintaining a toned body, then dumbbell exercises are more than enough. You can do lots with a pair of dumbbells other than doing the stereotyped alternative dumbbell curls that we so frequently associate with the dumbbells.
You can use to exercise your triceps, your back, neck, chest, shoulders, thighs, waist, calves, and so forth. Dumbbell workouts are suggested for overweight people to work on toning down their body before doing any bodybuilding.
Dumbbell exercises for chest
- Lie down on an exercise ball. Balance yourself with your feet. Hold two dumbbells in either hand.
- Lift the dumbbells up and hold it at shoulder level
- Lower it down up till your chest
- Push it up again
You can do another variation
- Lift the dumbbells up and hold it at shoulder level
- Slightly move elbows inward and move your arms outward. Don’t go too much.
- Bring it back to the original position
- These are dumbbell fly’s, and can be very effective if done using the exercise ball
Dumbbell exercises for thigh and hips and calves
- Hold the dumbbell in both hands
- Lunge forward and place one leg forward slowly
- Bend your knees
- Hold the position and come back to the original position
- Now do with the other leg
Now for the thighs
- Hold the dumbbells in both hands
- Stand with your feet apart at shoulder length
- Slowly bend over to your side
- Hold that position
- Do the same thing for the other side
For the calves
- Hold the dumbbells in both hands
- Stand at the edge of an elevated platform like a step. Let your toes support your bodyweight.
- Be sure that the step is not very elevated
- Stand at the edge like how divers stand at the edge of the springboard
- Slowly raise your toes up and down
Dumbbell exercises for the shoulders
- Hold the dumbbells in both hands
- Raise both the dumbbells sideways until it reaches shoulder height
- Bring it down slowly
You can try another one
- Lie on your front side on the exercise ball
- Hold the dumbbells in both hands
- Lift the weights sideways
- Do a up and down motion, almost like a flapping motion
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