It has been a long-accepted fact that when the human body moves heavy things, muscles improve in tone and strength. The lower the weight and more repetitions completed, the more toned the muscles become. While the greater the weight and the fewer weights, the bulkier and more built muscles become. One of the earliest types of weights available was the dumbbell. Believe it or not, the dumbbell still provides an excellent tool for workouts. At Shape Shifters, we provide online athletic conditioning programs which employ dumbbells.
Online Dumbbell Workout Programs
Dumbbells are one of the most inexpensive and easiest to obtain pieces of workout equipment available. They are easy to store and don’t take up much space at all. As with all exercises, it is important to understand how to perform them to avoid injury or accident.
Some of the most common dumbbell exercises are listed below:
- Individual Dumbbell Curls
- Tricep Extensions
- Dumbbell Squats
- Dumbbell Shoulder Shrugs
- Dumbbell Presses
Individual Dumbbell Curls
When getting started with dumbbell workouts at home for beginners, the easiest to perfect is the dumbbell curl. This exercise isolates the bicep. Holding a dumbbell in each hand, with your arms at your side, palm facing inward, raise the weight to your shoulder while rotating the wrist. This will flex the bicep. Alternate each arm for a set of ten. Start off with light weights and then build up the amount of weight little by little.
The triceps is located on the underside of your bicep. Working the triceps in concert with the bicep is important because muscle groups should be exercised in tandem with one another. A triceps extension is done by holding the dumbbell over your shoulder behind your head. Then simply lift the weight slowly toward the ceiling.
Holding dumbbells with both hands, bend the knees slightly to work out the thighs and calves. The heavier the weight, the more intense the workout.
Dumbbell Shoulder Shrugs
It is also possible to get a great workout for your shoulders with dumbbells. Holding two dumbbells at your sides, simply lift the shoulders and roll them in a circular motion. This builds up the neck and shoulders.
On your back simply perform a bench press motion lifting the weights to the ceiling. This helps the chest, core, and shoulders.
If you are looking for online athletic conditioning programs look no further than dumbbell workouts from Shape Shifters. We offer the best virtual workouts available, across all levels of intensity. Regardless of your level of experience, Shape Shifters can help tailor a workout program appropriate to meet your fitness goals. Reach out to Shape Shifters today. We are your trusted workout partner.