6 Basic Dumbbell Exercise For Weight Loss

weight training has many many benefits we can all testify to. It can help you lose body fat and boost your health. It helps increase your metabolism, which stimulates the muscles to burn calories, increase bone density, and thus keep the bones strong. In fact, lifting weights is recommended by health institutions put excess weight.

It is important to start with some stretching exercises for at least 10 minutes. It has to warm up the body to gradually bring the body exercise

basic dumbbell exercises include exercises targeting each of these muscle groups, with the repetition of 10:00 to 12:00 time for each exercise:

1 Chest Press

lie on the floor or bench with knees bent. On the shoulders apart, lift the dumbbells over your knees bent and palms facing out. Slowly extend your arms up until elbows are almost straight (it is not lock your knees), and the dumbbells touch. Return to the starting position without losing your elbows beneath the surface of the table.

This exercise strengthens the pelvic muscles in the front of the chest.

2 Bent-Over Row

Start with your right elbow resting on the bench. With your back parallel to the ceiling, place your right hand on the bench for support. With your left arm hanging down, hold the dumbbell and slowly raise your arms to the armpits. Reduce weight to the starting point.

To do this without her, standing with legs apart. Then bend your knees and bend forward at the hips.

bent-over row strengthens the muscles in the back of the shoulder.

3 Triceps Extension

Lie on your back with a dumbbell in your hand. Position the dumbbells above your eyes with your knees bent and hands to others. Slowly extend your arm almost ravno.Malo bandage on his hand holding the tension of the triceps muscle. If you find it hard to hold hands extended, using the opposite hand to lend some support.

triceps extension can be done lying on a bench or on podu.Vježba aims to strengthen the triceps muscles at the back of the upper arm.

4 Biceps Curl

Hold a dumbbell in each hand with palms facing upward. Slowly curl the dumbbells and try to touch them on their shoulders.

This exercise can be done standing or sitting. It strengthens the biceps muscle in the front of the upper arm.

5 Quadriceps

with your feet shoulder-width apart and arms hanging on the side with a dumbbell in each hand, squat down with your knees bent and still more outside foot. Keep your back straight as you bend.

This exercise works the quads and hamstrings and glutes.

6 Pressing the Abs

Lie on the floor and bend your knees. Hold a dumbbell with both hands stretched upwards. Do sit-ups while keeping your buttocks on the floor.

This exercise strengthens the abdominal muscles.

To learn more about how to use dumbbells in your workout regimen, check out the fitness trainer and author Mike Westerdal's (consisting of the ebook, and video demos print records).