Muscle toning is a fundamental step within a complete fitness routine. The exercises useful for this purpose are different but as far as training the upper body is concerned, some of the most suitable are those with dumbbells.
of arms and pectorals, increase endurance and improve overall sports performance. Not to mention that these tools are easy to use and within everyone's reach because, being available with different weights, they can also be used by beginners.Training with dumbbells, and consequently increasing muscle strength, also makes it easier to carry out normal daily activities that require slightly above average effort, such as lifting a heavy shopping bag or picking up a child.
Finally, resistance exercises would also be associated with a lower risk of falls and disability in the over 60s and with the maintenance of muscle fiber tone, again in the elderly.
To develop denser muscles, here's how to train.
If you want to tone your arms and pectorals, push-ups are also excellent, in all their variations or climb the rope.
The dumbbells are also useful for training the buttocks or to be used as a support for the training of the calves while sitting.
When training, beware of injuries. Here's how to avoid them.
back and down to engage the lats and prepare the core for the effort.
Perform 20 repetitions and repeat the exercise on the other side.
To fully train different muscle groups there are alternative bodyweight exercises to the deadlift.
Training with the balace board is also very useful.
Single handlebar snatch
- From a standing position with your feet hip-width apart, hold the dumbbell in your right hand, with your arm along your body.
- Extend the left arm to the side to help stabilize the body, bringing it perpendicular to it.
- Push the shoulder blades back and down to engage the lats and prepare the core for the effort.
- Bend the hips backwards by squatting slightly and bringing the hand with the dumbbell towards the ground, between the feet.
- Stand up and bring the dumbbell over your head.
- Hold the position for a second and return to the starting position.
Perform 20 repetitions and repeat the exercise on the other side.
During the high pull, be sure to keep your back straight to avoid jerking or other injuries.
Hang Clean with single handlebar
- From a standing position with your feet hip-width apart, hold the dumbbell in your right hand, with your arm along your body.
- Extend the left arm to the side to help stabilize the body, bringing it perpendicular to it.
- Push the shoulder blades back and down to engage the lats and prepare the core for the effort.
- Squat down to lower the dumbbell just past your knees.
- Brace your legs and push your arm vigorously to bring the dumbbell to your shoulder, keeping your elbow pointing down.
- Make sure you keep your heels planted firmly on the floor until your knees and hips are fully extended.
- Hold the position for a second, then return to the starting position.
Perform 20 repetitions and repeat the exercise on the other side.
Squat with a single dumbbell
- From a standing position with your feet hip-width apart, hold the dumbbell in your right hand, with the corresponding arm along your body.
- Extend the left arm to the side to help stabilize the body, bringing it perpendicular to it.
- Push the shoulder blades back and down to engage the lats and prepare the core for the effort.
- Squat down to lower the dumbbell just past your knees.
- Brace your legs and push your arm vigorously to bring the dumbbell to your shoulder, keeping your elbow pointing down.
- Make sure you keep your heels planted firmly on the floor until your knees and hips are fully extended.
- From this position, lower yourself into a squat.
- Press on your heels to stand up and then lower the dumbbell to the side to return to the starting position.
Perform 20 repetitions and repeat the exercise on the other side.
Single dumbbell burpee
- Lie on your stomach, keeping your hands close to your chest and the dumbbell on the floor with your left hand.
- Stretch your legs backward, bending your toes on the ground.
- Keep the whole body in traction and the core engaged, forming a straight line.
- Jump high and do a squat, extending the left arm to the side to help stabilize the body.
- Push on your arms and legs and bring the dumbbell over your head.
- Hold the position for a second and return the dumbbell to the ground.
Perform a number of repetitions commensurate with your training level and repeat the exercise on the other side.
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