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Full Body Dumbbell Workout – Results Achieved Only in 3 Days

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The full-body dumbbell workout is designed for those who invest with dumbbells. Working at home is the thing now, and lots of people have paid for a good pair of dumbbells? But did you want to know why dumbbells and not other equipment for weight lifting?

The full-body dumbbell workout is the perfect exercise for beginners. With only 3 days, the difference to your muscle can be seen. The increase in the volume of the activities can be seen instantly. With the use of the dumbbell, you can perform various equipment.

Doing this workout needs a rest day in between so that your muscles will not forcibly be used. It will also give your body more time to recover after the workouts.  For the routine, you will need to get at least 30 seconds and a maximum of 60 seconds per movement.

This kind of workout can be classified as high-intensity interval training. That is because of the lower intensity form of cardio on your recovery days.

Using a dumbbell with your workout can give intensity and more tense to your muscles.

For the full-body dumbbell workout, try these some routines to give your muscle a full-body workout.

Squat

Full-Body-Dumbbell-Workout---Results-Achieved-002Performing  squat as your full dumbbell workout, follow these simple steps:

  1. Your starting position is holding down your dumbbells on both of your sides.
  2. Then, stand with a slight bend in your knees and make sure your feet are apart with shoulder length.
  3. While in this position, keep your head up and your back straight. 
  4. Keep your eyes facing forward and slowly lower your body down. Do not lean down, just your eyes looking forward. 
  5. Then your buttocks should come out and drop straight down. Make sure that when you are squatting down, your thighs are parallel with the floor.
  6. Then raise your body slowly back up by pushing through your heels. Do not lock the knees when you do this. Instead, repeat the movement.

Deadlift (with Stiff Leg)

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  1. Your starting position is placing the dumbbell in a setup of deadlift using your stiff leg. 
  2. Hold the dumbbells on both sides while keeping a slight bend in your knees. 
  3. Then, slowly, stand up straight with your feet. The width should be the same as your shoulder. Make sure that your back is in a straight position.
  4. Next is bend over the waist while lowering the dumbbells over your feet. At this point, keep your knees stationary and no unnecessary movements.
  5. By doing this, the focus of your workout will be placed in your hamstrings. Therefore, lowering your dumbbells down will be easy and comfortable.
  6. After this, you can start raising the dumbbells upwards using your hamstrings. Make sure that your eyes are facing forward, and your shoulders remain at the back. 
  7. Squeeze your glutes and hamstring to stand up.

Lateral Raise

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  1. To start, get your dumbbells and placed both by your sides while standing straight. Make sure to keep your tension on your side delts by holding the dumbbells off your body slightly.
  2. Next, raise the dumbbells until your shoulder height, but your wrists should be above your elbows while doing this.  
  3. Then, continue to raise your shoulder height slowly. It will ensure that your wrists will go upward smoothly, and the pressure will be transferred from your side delts to the front. Hold this position.
  4. Finally, you can lower the weight back to your starting position. Make sure that in doing so, the dumbbells are not going to touch your body. Instead, raise them for the next repetition.

Dumbbell Curl in Standing Position

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  1. Make your starting position for the standing dumbbell curl is holding a pair of dumbbells and your feet together and dumbbells by your side. Make sure it will not touch your body.
  2. Then your palms should face upwards. Your elbows should be bent and slack upward. The tension should be on your biceps.
  3. Curl the dumbbells slowly going upward. This movement should squeeze the biceps.
  4. In doing this, lower the dumbbells to the starting position. Repeat as you desired.

Lying Dumbbell Extension

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  1. Your starting position is sitting on the end of a flat bench, and the dumbbells are on your thighs. 
  2. Then lie your back on the bend and extend the dumbbell above your head. Make sure that the dumbbells are not touching each other with your neutral grip.
  3. Bend your elbows only and keep your elbows fixed while pointing to your hips. Lower the dumbbells down beside your head until the level with your ears.
  4. Hold this position and squeeze the triceps while raising the dumbbells back to the starting position.
  5. Avoid locking the elbows out and repeat your desired repetitions.

Lunge Using a Dumbbell

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  1. For the full-body dumbbell workout, the dumbbell lunge workout will help you acquire the strength and power your muscle needs. First, choose a pair of dumbbells and stand up straight with your knees slightly bent. The dumbbells should be at your sides.
  2. For balance, step forward with your left leg to maintain it. Your squat position should be down through your hips.
  3. Your torso should be in a straight position while your head is up. Make sure that your knee would not track out over your toes.
  4. Using your heal to drive you, push yourself back to the starting position.
  5. Repeat this movement with your right leg and desired repetitions.

Hamstring Curl 

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  1. For your starting position, make sure the dumbbells are at the end of the bench. The weight of the dumbbells should be appropriate with your strength.
  2. Next, lie down with your chest on the bench. Your knees should be at the edge of the bench.
  3. Hold this position. Then grab your dumbbells with your feet on the ground. Ensure your legs are to the full extent, and your arms are around the bench for stability. 
  4. Slowly, bend the knees in a curl position towards your buttocks.
  5. Then raise the dumbbells past 90 degrees, but you should be comfortable when doing it.
  6. While in this position, lower the dumbbell until you reach your starting position. Repeat desired repetitions.

Bent-Over Dumbbell Reverse Fly

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  1. The first thing you need for the full-body dumbbell workout in a bent-over dumbbell reverse fly is to select the desired weight from the rack. 
  2. Then take a few steps back into an open area.
  3. Your hips should be in a hinge position until your body is parallel to the floor, almost. It would ensure your arms are in a straight down place from your shoulders. The grip should also be neutral. 
  4. Hold this position. Then take a deep breath while pulling the dumbbells upward. This move should use your rear delts for successful execution.
  5. Then lower the dumbbells slowly. 
  6. Turn your back as you control your movement reaching your starting position. Repeat for the desired number of repetitions.

Sharing My Thoughts

Living in our current lifestyle now due to the COVID 19 is difficult for us to go to the gym and do our daily routine and complete the full-body dumbbell workout. Therefore, with all the simple tips to perform dumbbell workout, you can achieve the full effect and enjoy the results afterward.

Powerlifting Equates to Building Strong Muscles and Gaining Strength

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Powerlifting is all about strength. When you need to improve your strength, you may need to know how to do powerlifting. Powerlifters are the ones who do this exercise, and they should be capable of lifting even the heaviest weights.

Powerlifting is all about strengthPowerlifting allows you to build more muscles and, of course, burn fats. You can compare it with squat, bench press or deadlift. But powerlifting strengthens your skeleton; therefore, reduce the risk of injury during sports activities.

When doing powerlifting, you will need to focus on your strength and proper posture. There is a powerlifting routine that might improve your skeletal muscle. For instance, you can do squat to work on your legs and hips. Then, perform some deadlifts to strengthen your back and legs. And for your upper body, you can have bench press. These are exercises that can assist you in improving your powerlifting.

Another advantage of doing powerlifting is burning calories and fats. Given this as intense and resistance training, your metabolism will improve, which affects burning calories and fats.

What is powerlifting if it does not build stronger muscles. Problems with skeletal health result in osteoporosis. One way to combat this health issue is to practice resistance training. Resistance training, like powerlifting, increases bone mineral density. It also reduces risk factors affecting bone health.

Powerlifting is one of the athletes’ choices to improve their speed and ability to jump vertically. If you want to run faster or jump higher, build a bigger squat through powerlifting. The strength of your back is essential for many other activities, including martial arts, wrestling and fighting.

Best Techniques for Powerlifting

Best Techniques for Powerlifting

Partial repetitions are high for developing strength and allow you to lift more than usual. Also, they can build strength during your weak point to perform better. But to improve powerlifting, you will need to use a power rack to lockout position in this exercise. Also, the area of your movement should have the appropriate training for the assigned repetitions.

More so, proper handling of weight is essential if you want to handle a massive amount of weight. You will still need the assistance of a power rack to lock out whatever position of a movement you need working on.

Variations of Powerlifting

Farmers Walk

Farmers Walk

As of powerlifting variations, this helps you to build overall strength and sufficient grip.

How to do it: You can do the farmers walk by grabbing two dumbbells and walk around with them.

Farmers walk exercise looks plain and simple, but the longer you do this; it will improve your grip strength. Also, it builds muscles in the abs, legs, and shoulders, meaning you build strength in your whole body. You can try other tools to increase your grip strength.

Squats

squats powerlifting

As one of the core exercises in powerlifting, the squat is going to be one of the significant workouts in your routine if you’re a powerlifter. It increases your lifting strength. It helps with everyday activities like lifting objects, or if you have to help someone move.

Squats are one of the three most essential lifts in powerlifting, and they are crucial to your success. They are critical to building core strength and improving your overall strength.

Power Cleans


This variation of powerlifting works great for your lower and upper body. These are great for powerlifters, weightlifters and bodybuilders because of the compound exercises aside from lifting. So before trying it out, it will be best for you if you know how to do them. Otherwise, you will be at a higher risk of hurting your muscle joint.

Push-Ups

Push-Ups

Doing push up is not necessarily means that you are doing a powerlifting exercise. You can do pushups in your house without any equipment at all. Why is it essential in powerlifting? In powerlifting, you need a lot of chest strength for the bench press. Pushups can be useful for warming up your upper body to get ready for big bench lifts. Even for beginners, it is relatively easy, and they are a great way to warm up and avoid injury.

Overhead Press

Overhead Press

Compared to other powerlifting exercises, this needs less main powerlifting workouts. The overhead press mostly works your shoulders and chest. It helps you gain overall upper body strength. Also, it improves building strength to improve your bench press.

Injuries from powerlifting are a lot common to acquire than injuries for bodybuilders or casual weightlifters. It usually depends on how much weight you lift at once. Lifts like the overhead press and bench press, where you’re lifting the weight above your body, are even more dangerous. It is because there’s the risk of the load falling onto you, potentially causing colossal injury.

It is a different exercise for powerlifting, but it is highly intensive. Though it may look simple, it is worth trying. Aside from building muscles, this exercise is cardio intensive.

What you will need are hammer and tire. Take the stick over your shoulders and slam it into the tire. You can repeat this for more tension.

While doing this, it works out most of your muscles to your body. Just brace yourself with your legs and your entire upper body and core muscles when you swing the hammer.

Bench Press

Bench Press

The bench press is the first of the three main powerlifting exercises. While there is a core group of powerlifting workouts, there are thousands of activities that will build your strength.

Bench presses give strength to your chest, shoulders, and triceps. Put a few weight plates on your bar, lie down on the bench flat, and pull the weight up and down vertically. Push down through your feet, which must be touching the ground.

Remember, it is vital to keep a perfect posture, even if you have to carry a lighter weight of just one or two plates.

Bench pressing is considered to be one of the most critical lifts within the fitness community. It is in part due to the raw strength that it takes to perform, as well as building multiple muscle groups.

Bent-Over Row

Bent-Over Row

If you want to do some workouts on your lats and upper-middle back, you will need to do the bent-over row. Bent over rows helps you increase the strength for deadlift. It is excellent for core and lumbar strength. Strengthening this area is essential, not just if you’re a powerlifter or weightlifter. It is necessary to avoid injury in daily tasks.

How to do it: Start by bending over and holding the barbell. Next, pull the bar to your chest level and drop it back into the first position. Maintain a good posture and make a set of 10 to 20, and finish a few sets of that.

Deadlifting

Deadlifting

One of the three core exercises of powerlifting. It may look complicated, but in reality, it’s easy to master. Though it is more complicated than some other activities, mostly because of how many variations there are for it. Your stance starts by lifting a massive weight off of the ground with no momentum, and it’s hard.

Deadlifting can cause injuries to your back and legs if you do it wrong. Always make sure you’re lifting safely, have a spotter, or at the very least, have someone in the gym with you.

Lunges

Perfect Forward Lunge

Lunges work your hams and quads and will stretch your hips out. One of the great exercises is walking lunges. Building your leg muscles is vital for powerlifting because 2 out of the 3 main workouts involve leg strength. Having strong legs is beneficial outside the gym too.

What is the advantage of doing it?

Advantages of Powerlifting

It focuses and builds strength.

Getting stronger is beneficial to any fitness-related goal, from building muscle to burning fat. For the powerlifter, everything starts and ends with strength. Different purposes usually require focusing on other qualities in addition to power, but building a good base of resistance should be a big part of your focus.

It improves good posture.

Powerlifters emphasize good form. And the excellent way in powerlifting means using a full range of motion. While functional programming is essential, the best thing a trainer can do to help is teaching proper technique. What separates good trainers from bad trainers is the ability to get clients to execute the program well.

Powerlifters take the time, in the beginning, to hammer proper home techniques to the point where it becomes automatic before they worry about anything else. They know that the appropriate method is more effective and safer.

Stay focus and ditch out unnecessary movements.

Focus on your movements will increase the squat, bench, and deadlift. And the goal never changes. A successful powerlifting program has a great job of making sure that every muscle is working. In any case, the most successful people are those with clear and defined goals that stick to the same purpose for an extended period.

Lift the right weight for you.

A proper technique for powerlifting purposes is not always an adequate technique for physical appearance or performance training purposes. The powerlifting goal is to move as much weight as possible, whereas most non-powerlifters perform exercises intending to work specific parts of the body optimally.

In a nutshell

Indeed, powerlifting consists of compound movements that feel good to you. It means that you contact them working the areas you’re looking to work, and they don’t cause pain. You should not worry if the exercises you like are deemed to be preparatory exercises by the powerlifting.

If the powerlifters’ workout goal is to build a bigger chest, but you have never felt the bench press much in your pecs or benching gives you shoulder pain, you should be much better off switching to an incline press or a low-incline dumbbell press. More so, if squats bug your knees or lower back, or if you always seem to turn your squats into something that is more closely resembling a good morning despite working on your form, try front squats, Bulgarian split squats, or low-handle trap bar squats.

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