Dumbbells, they’re gifts of the exercise gods to average joes and plain janes who want to inject a sense of versatility to their workouts. With these equipment you don’t need a big space to workout your upper body, you simply need to check the Internet for free exercise programs that complement your needs, preference, and personality, set aside ample time to workout, and voila! You can achieve the physique that you’ve always wanted after some time.
Wait, I’m not done yet. You can achieve this with only one dumbbell. Yep. You don’t need two dumbbells to get a good workout, just one will do. Without further a do, below are a couple of single dumbbell exercises that you can do to improve your physique and boost wellbeing.
The bottom-half getup is an extremely functional movement workout that requires several muscles of the body to accomplish a particular task. If properly executed, this can build true core strength and help you achieve the washboard abs that you’ve always wanted.
How to do it
Lie on the floor and while at it, bend your left leg and straighten your right leg. Hold your dumbbell with your left hand just above your chest. Straighten your right arm and reverse to return to step one. Rest for 30 seconds and workout your opposite side. Try to do three to four sets of 10 repetitions.
Dumbbell squat is a great workout that can strengthen the glute muscles (buttocks), hips, leg, back, and core muscles. This particular workout thoroughly engages the abovementioned muscles, which in turn strengthens them. Performing dumbbell squat in slow motion makes adds intensity to the workout.
How to do it
Hold a dumbbell and place it in front of your chest; cup the top end with your two hands. Tighten your abs and slowly lower your body as far as you can and do it as if you’re going to sit on a chair. Make sure to keep the motion slow and be mindful of your form. Make sure to align your knees to your feet because not doing so may lead to injuries. Try to do three to four sets of eight to 12 repetitions.
The uneven push-up is a great workout that targets the chest, triceps, shoulders, and core muscles.
How to do it
Go to push-up position and hold a dumbbell with one hand and place you other hand on the floor. Take note that your hands should be aligned to your shoulders. Slowly lower your chest to the floor and then return to step one. That’s one rep. Switch sides on the next set. Start with four sets of 10 to 12 repetitions and then increase them if you feel that you’re used up with the exercise.
These are only some of the single dumbbell exercises that you can do to build muscle and achieve the physique that you’ve always wanted. Remember, it only takes about 30 minutes to perform all of them and you don’t have to burn a hole in your pocket for it since you only need one dumbbell for a total body workout. With this, you don’t have any excuse not to workout.