Due to the Omicron pandemic, more and more people are choosing to exercise at home. Build their own home gym. It has advantages and disadvantages, the advantage is that we can focus on fitness in a private and safe environment, and the disadvantage is that we often do not have enough equipment for us to exercise at home. This is really annoying. Today we are going to introduce a multi-functional equipment - adjustable dumbbells. It can alleviate this problem to some extent.
Benefits of adjustable dumbbells
1. Space saving
If you buy a set of dumbbells ranging from 5 pounds to 50 pounds, you will have ten barbells, and maybe even more depending on the brand's weight division. Sounds great, but just like with great power comes great responsibility, the more dumbbells you have, the more space you need to store them. Just think about it, a bunch of dumbbells fill your room, damn it!
2. Budget Friendly
A set of dumbbells ranging from 5 pounds to 50 pounds can cost thousands of dollars, while adjustable dumbbells with the same weight range are only $300. Get the same experience for less. In addition, Adjustable dumbbells can also be transformed into dumbbells through different assembly methods.
3. Versatile
As the name suggests, adjustable dumbbells can adjust their own weight to meet the training needs of users for different purposes at different times. The adjustable weight feature allows it to be used in almost all sports. We've mentioned before that the adjustable dumbbell set can be turned into a barbell with different assembly methods, which means you can even use it for deadlifts, barbell squats .
Adjustable dumbbells workout
1. Bench press
1.Lie on your back on a bench with a dumbbell in each hand. Keep each arm bent to the side of each shoulder, palms facing up.
2.Extend your elbows as you press the weight over your chest. Keep going until your arms are directly above your chest.
3.Lower the weight back to just above shoulder level.
4.Repeat.
Reps: 8-12 per set.
Sets: 3.
Rest:90 to 120 seconds between each set.
2. Bicep curl
1. Stand with your feet shoulder-width apart. Arms straight, hold a dumbbell in each hand. The elbows should be close to the torso, and the palms should be toward the thighs.
2. Exhale, lift the dumbbells in one of your hands up, keeping your upper arms still. Rotate the wrist so that the palm faces forward. Continue to contract the biceps until the dumbbells are level with your shoulders.
3. Inhale, bring the dumbbells back to the starting position.
4. Repeat this movement with your another hand. This is a repetition.
Reps: 8-12 per set.
Sets: 3.
Rest:90 to 120 seconds between each set.
3. Lateral raise
1. Stand with your feet hip-width apart and a dumbbell in each hand. Place your arms by your sides with your palms facing inward.
2. Inhale while raising your arms to the sides, stopping when your elbows are at shoulder height and your body is in a "T" shape. Pause and hold for a second at the top of the movement.
3. Exhale and slowly lower the weight, bringing your arms back to your sides.
4.Repeat.
Reps: 8-12 per set.
Sets: 3.
Rest:90 to 120 seconds between each set.
4. Lunge
l Stand up straight with your feet slightly shoulder-width apart. Hold a dumbbell in each hand, arms hanging by your sides, palms facing inwards.
l Take a big step forward, bending your knees until your thighs are parallel to the ground. The back leg should be bent at the knee and balanced on the toes - the knees should form a right angle.
l Push the front foot away, engage the hips and return to the starting position on the exhale.
l Swap legs and repeat.
Reps: 8-12 per set.
Sets: 3.
Rest:90 to 120 seconds between each set.
