Dumbbell Cardio For Endurance and Fat Loss

Using Dumbbells for Endurance or Fat Loss is a foreign concept to most people. Most people believe that weights are for strength and cardio is for endurance and fat loss. It’s time to look beyond these “singular” viewpoints and understand what Dumbbell Cardio can do for you.

Lets see if the following describes you: You perform endless cardio, and diligently go to the gym lifting heavy weights. But when it comes time to carry heavy boxes up the stairs, and to REPEAT that task over and over again, you become TIRED.

This is because you lack proper strength endurance. Dumbbell Cardio allows you train both your musculature and cardiovascular systems at the same time so that you can perform daily activities better. Most things in life require you to use your muscles and your heart at the same time.

How do You Do Dumbbell Cardio?

There’s two things you need to know in order to develop intense dumbbell workouts:

1 – Choose Whole-Body Exercises

Choose exercises such as dumbbell swings, cleans, and snatches which train more than one muscle group at once.

The more muscles you can engage in a particular exercise, the better. The key is not to isolate, but to train your body as one piece.

2 – Choose a High Intensity Training Method

Organize your exercises into circuits, intervals, supersets, trisets, or any other high intensity training method. There are at least a dozen high intensity methods out there, and you can modify them any which way. These modifications, if you’re creative enough, can allow you to develop hundreds of different workouts using hundreds of different methods.

Hopefully this article has convinced you to start using dumbbell cardio in your regular fitness routines.

Best Dumbbell Exercises For Women At Home

Article by Wendy Jane

Here comes the best dumbbell exercises for girls at home- Weight training is a vital component of any fitness training program. In case of girls, weight lifting may get them bigger muscles which most of them do not appreciate much. Weight training is helpful for female bodybuilders but for the majority of the females, its just about getting toned muscles and prepare for some rigorous activities like sports. Therefore, dumbbell exercises for girls are recommended to tone those muscles.

You may use dumbbells to tone muscles from various areas, if you are using the proper exercise using dumbbells, as well as the right weight for you. If you are only starting up exercising then weight ranging from 2-3 pounds is good for you. It’s best to have dumbbell with adjustable weights so that you can change them afterwards when you progress to next level.

Here are a few dumbbell exercises that girls should try:

Best Dumbbell Exercises For Biceps

The best dumbbell exercises for biceps are listed below. Dumbbell training for the bi’s is one of the best arm developing workouts there is. You not only can build bicep mass, but also develop definition and peak in the biceps through the use of dumbbells. You also will work both your arms equally, as opposed to just using a straight curl bar, where often times one arm is doing a little more work than the other, hence their development becomes out of balance.

Standing Dumbbell Curls.

These are powerful movements and will develop overall mass in the biceps. These will be your “heavy” bicep exercise, where you focus on lifting heavy without sacrificing form. Because your standing you can curl heavy weight up and still maintain good form. But, standing dumbbell curls also allows for you to safely “cheat” on your last few reps. Arnold use to use “cheat curls” to pound out his last few reps that really put size on his bi’s.

Seated Incline Curl.

These are excellent bicep developers.

They isolate your bi’s at an angle and really force the peak or low bicep to get worked good. You sit on an incline bench, and alternate curls. You will use a much lighter weight than you did with standing curls, and the motion tends to be a bit slower, more concentrated. You can also perform effective negatives on this exercise, slowly lowering the weight on your way down for the last few reps. Some trainees, for their last reps, will cheat the dumbbell all the way up, then very slowly lower it down for muscle building negative reps.

For more free online exercise videos, visit befitandstrong.com. When done properly, the dumbbell curl is one of the best bicep exercises for focusing on the bicep muscles. Unfortunately, the bicep curl is also one exercise that is often done incorrectly. This video will show how to perform the curl with perfect form as well as how to avoid making the most common mistakes.

Dumbbell Exercises for Biceps

The ideal routine for biceps wont only add strength to your arms but will give them that perfect look as well. The exercises discussed as followed are done either at home or gym, whichever preferred, all using some dumbbells.

The Important Warm Up

To avoid damaging your muscles, ligaments or tendons, always perform warm-up exercises beforehand. You’ll want to stretch your arms out and run on the treadmill for approximately ten minutes to warm up. Then, when you’ve finished, perform the actual exercises smoothly, without awkward jerky motions. To begin, you’ll want to use light weights and then slowly progress to heavier ones as you get stronger. Begin with light weights while performing more repetitions. Doing this makes maintaining the correct posture and avoiding injuries while maximizing results possible.

The Dumbbell Curls While Seated at

Sit on top of an inclined bench with proper support on your back.

Then, extend your arms out while turning them outward with a dumbbell in each hand. You need to raise the dumbbells up to the shoulders with ease, and only slowly bring them back to the beginning position. You must use slow and strong movements to perform these exercises. Keep on doing the exercise until you aren’t able to do it anymore because your muscles fail. When this happens, put down your dumbbells and stretch out the biceps while resting for approximately a minute. Another two sets should be performed, and again, until your muscles fail.

The Preacher’s Bench

Place your chest on the bench at the right position. Then, lift as much weight as you possibly can so that you challenge your arms. However, make sure you are performing the exercise properly.

As you lift the weights, you want to make sure that your elbows are close to each other and they’re perfectly straight. What the bench helps with is properly positioning your lower body, which helps you lift heavier weights than you normally would be able to lift. Descend the dumbbells as low as you can in order to gain optimal benefit from the exercise. Do the exercise until you cant take any more. Rest for a short period of time and repeat the exercise.

The Basic Curl

Lift dumbbells vigilantly with the knees slightly bent and place the feet apart at shoulder width. Squeeze as tightly as possible as you get to the top of the movement while remembering to keep your arms next to you. Also keep in mind that when you lower and raise the dumbbells, use a steady motion. Keep in mind that a slow and smooth approach to performing these exercises is much, much better than doing jerky motions. Other than that, do your curls until your muscles cannot continue. Rest for a short period of time when you’re done the exercise. Then, repeat and finish these exercises by stretching.

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five Outstanding Dumbbell Exercises to Bulk Up Your Higher Body

Article by Jerry Tan

Here are five with the hottest (and effective) dumbbell exercises that you just might include for your work out program:

Dumbbell Exercises #1: Tricep muscles Kickback – Arms

a. Start by standing up coming to a seat while keeping a weight as part of your still left hand.b. Set your correct knee on prime from the bench, whilst maintaining the still left leg bent along with the left feet within the floor.do. Bend forward out of your stomach, and keep oneself constant by placing your suitable hand on top of the bench. Your face will be wanting in direction of the bottom should you do that.d. Curve your still left arm and raise your elbow above your torso.e. Though maintaining your elbow in a very locked placement, push the dumbbell back (driving you) by stretches your arm in reverse.f. When you’ve got absolutely extended your arm, slowly and gradually convey it back to its starting off placement. Then repeat these dumbbell exercises until finally the set is finished, and then keep on with your other supply.

Dumbbell Exercises #2: Prepared Bicep Waves – Arms

a. Begin the training by sitting on an inclined bench which has a dumbbell in both of the fingers.b. Drop the arms alongside your ends with your palms going through inwards (in the direction of oneself). Ensure that your ft are flat within the ground.c. Curl the two dumbbells concurrently by having your arms as much as your shoulders. While you are curling, you would like to turn your fingers (supinate) inward.d. Whenever they are at shoulder level, little by little convey them again to beginning place after which total the looking for these dumbbell exercises.

Dumbbell Exercises #3: Dumbbell Flys – Chest muscles

a. Commence by lying down on a flat standard with your feet within the ground.b. Hold a dumbbell in each and every give and convey your dumbbells immediately over your breasts. Your own arms must deliver them up so far as possible over your chest, and have your palm trees experience each other.do. Reduce equally dumbbells right up until these are to the exact same still left of your respective chest even though holding your elbows locked within the very same situation. Your arm really should continue to be pretty much straight (you may bend them somewhat). Your system will fundamentally appear being a “t” when both arms are lowered.d. Return your arms for the commencing place, and duplicate.

Dumbbell Exercises #4: Dumbbell Appropriation – Quadriceps

a. Get a dumbbell in every hand, and set your self in the standing situation. Your ft ought to be flat about the flooring contributing to get width aside. Preserve your toes somewhat turned outward. You are able to let the dumbbells hang through your sides.b. Bit by bit bring one’s body down until your higher legs are parallel with the ground. Generally, you may search like you are on a hidden chair.c. Provide on your own up and repeat the dumbbell exercises.

Dumbbell Exercises #5: Straight Row – Deltoid, Side to side

a. Commence by positioned using your feet shoulder-width aside from each other. Take it easy your knees, and seize a dumbbell in just about every hand.b. Hold the adjustable dumbbells in front of you using your fingers going through the entrance of your respective thighs.do. Pull each in the dumbbells to the entrance of one’s chest with the hand primary. Your arms will be pointing in an outward direction.d. In the conclusion on the motion, slowly revisit commencing situation.

Dumbbell Back Exercises

If you want to develop your back muscles, it isn’t necessary that you get a gym subscription and spend tons of money. Even though its nice to have access to those machines, as they will perform the job perfectly, they aren’t required. There are some very good exercises that you can perform using dumbbells. The dumbbells offer a big range of movement than machines do and will allow you to develop one side of your body at a time. Some really helpful exercises for the back are described below.

Exercise 1: Dumbbell rows

This exercise doesn’t take much in terms of materials: some dumbbells and a bench are perfect.

1. Stand up straight while next to the bench.
2. Keeping your upper body in line with the floor, place one of your hands and one knee on the bench.
3. Extend one arm while holding a dumbbell in the same arm.
4. Raise the dumbbell up to your waist without moving your back.
5. Bring the dumbbell slowly to the start position and do as many reps as you want to.
6. Redo the exercise for your alternate arm.

To do this exercise, a bench isn’t required. However, the dumbbells will be necessary.

1. Bend your knees a tad bit while making the distance between your feet about shoulder width.
2. Lower the dumbbells down to your legs while you bend your knees and the lower part of your back.
3. Keeping a flat back, arch inward only your lower back a bit.
4. Keep your back in the aforementioned position and your head up while you stand up.

Exercise 3: Dumbbell Bent Over Row

To do this exercise, you’ll still want dumbbells, just like the last exercise, but no bench is required. 1. Stand up tall and separate your feet at the same distance as your hips are wide while your knees are at a slight bend.
2. Bend at your waist while keeping your back straight. Then, make your palms face each other, and grab a dumbbell in each hand while letting loose your arms. While doing this, make your arms point straight down towards the floor.
3. Holding both elbows next to you, raise your dumbbells to your body and squeeze both your shoulder blades together.
4. Slowly return to the start position and repeat for the number of repetitions that you want.

The correct stance and technique while you do back exercises are extremely important as you might hurt your back if you aren’t vigilant while doing the exercises. Warming up both before and after doing dumbbell back exercises is vital.

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