Dumbbell exercises are highly effective in toning your muscles and removing extra body fat. These are relatively intense than normal free-hand exercises and need more energy. These target muscles in particular area of the body.
1. Front Raise
There are several dumbbell exercises to tone shoulders and strengthen their muscles. These are Upright row, seated shoulder press, front raise and rear deltoid raise.
Front raise is very simple. Stand up and hold one dumbbell in each hand in front of the thighs, palm facing your body. Raise dumbbells forward then go high up until your arms are close to being parallel to the ground. Bring them down after a short pause to the starting position. Keep your arms extended while doing this exercise and don’t bend the elbows. This exercise targets shoulders.
This is an excellent dumbbell exercise to tone muscles in the tummy area. Women often get stubborn fat around the abdomen area. This exercise exerts pressure on belly and reduces fat from there.
Lie down on your back on a bench and hold a dumbbell on top of the chest. Raise your upper body until your shoulder blades lift off the bench. Take a short pause and then bring the back lower to the starting position and relax. Repeat the process several times continually while your body is warm.
To avoid neck pulling with the hands, look straight up instead of looking at the knees.
3. Dead Lift
This dumbbell exercise aims at back. There are several other moves too like wide row, kneeling one arm row and stiff legged dead lift.
In dead lift you have to stand up and hold a dumbbell in each hand. Flex the knees and hips to lower the dumbbells straight down. Raise your back up after taking a short pause. Inhale when taking your body lower and exhale while coming back up to standing position. Repeat several times.
Dead lift targets muscles of back and tones them thoroughly. It can also improve flexibility in them and help get rid of back pain.
Before doing any dumbbell exercises, make sure you have chosen a weight you can easily bear. Start with light weights in the beginning and then add more if you can easily do. Do warm up or get an oil massage to soften the muscles and avoid stiffness. Sometimes, muscles can get cramped, so be careful and get help from an expert.
Category: Womens Health