A good routine with compact dumbbells can help you get results quickly and effectively without going to a gym or investing too much time in training; you have to find the right combination of movements to achieve it.
Dumbbells are a dead weight that we hold in each hand using a grip, allowing us to perform different types of routines and movements. All parts of the body can be worked with since their proper use gives us countless benefits.
First, dumbbells allow us to increase the loads progressively and little by little, which in some parts of the body, this increase must be done so, as happens with the shoulder or biceps and triceps.
Dumbbells also allow us to have more excellent ergonomics when carrying out the exercise. When lifting the weight with each hand and not together, we will adapt much better to our constitution and respond more correctly to what the body asks us throughout the exercise. But this freedom of movement can be counterproductive because if we do not have total control over the activity, we can hardly do it correctly.
With dumbbells, the exercise’s intensity usually is higher since we tend to concentrate more on each of the movements. When carrying out the activity, our attention on the trained muscle is more significant and the concentration to perform the exercise well.
Working with compact dumbbells will allow us to maintain a better balance between the parts of the body, as we will train each area equally by lifting the same weight with each of them.
You can do the exercises you will find in this article; they will strengthen your whole body. It is essential to start with compact dumbbells with a manageable weight and then increase the weight to have a more significant challenge and continue to see results. Beginning with a too challenging weight can cause you to lose a proper form or cause injury.
For the goblet squat, start with your feet shoulder-width apart with your toes slightly outward, grab the dumbbell with both hands, and place it at chest height, elbows outward.
Lower until your thighs are parallel to the floor, tighten your core to avoid leaning forward, and as you lower, open your knees upward. Do not let your elbows rest on your knees. Keep your back, core and glutes contracted. Push through your heels to stand up and keep your glutes tight.
Do lateral raises, sitting on a chair, raise your arms until they are level with your shoulders, forming a T shape with your body.
Another great exercise is the Russian twist, get into a crunch position with your feet flat on your neck and knees bent, then grab a dumbbell with both hands and place it in the center of your body. Lift your back and feet off the floor slightly, squeeze your glutes, raise your arms slightly in front of you, and slowly rotate the dumbbell from side to side, holding the position for one second on each side.
To do the split squat, stand up straight, holding a dumbbell in each hand. Bring the right leg forward, bending both knees to lower the buttocks, as in a squat. Return to the initial movement and switch legs.
