I recently began using adjustable weights with many of my clients. I’m a personal fitness trainer and owning a quality set of adjustable weights has allowed me to work with my clients in their homes while having intense quality workouts. There are so many different exercises that can be performed with a set of adjustable dumbbells and I’ll share a few key movements that you can do in the comfort of your own home!
The first exercise is one of my favorites, the dumbbell lunge. The reason I love lunges is because you can hit your entire lower body as well as your core if you do a proper lunge. The first step to doing a lunge is finding a comfortable weight and holding the dumbbells off to your sides.
Make sure you’re extremely focused as you begin your lunges and step forward with your first leg. As you land, you always want to land on your heel followed by the forefoot. Now as you lower your body in the lunge position, focus on flexing your knee and hip of the frong leg. Flex in that position until the knee of the back leg is almost rubbing the ground, but make sure to avoid touching the ground. Extend your knee and hip forward returning to your original standing position and be sure to put power into this movement.
During your lunges always make sure you’re concentrating on keeping your torso in the upright position. If the adjustable weights are too heavy for you to keep perfect form, then drop the weight. You’ll also feel it in your hip flexors and keeping them flexible is important, so always stretch after a light warm up. If you’re lunging on the longer side, you’ll emphasize the Gluteus Maximus as opposed to the Quadriceps on a shorter lunge.
Every workout routine should include squats. This is probably the most important exercise with the greatest overall benefits. While doing squats you’re working every muscle in your lower body, as well as muscles in your upper body. It’s also a cardio workout too!
To begin your squats adjust your dumbbells to a weight that you feel comfortable doing a few practice sets with. Always start off really light to warm up and get the form down. Now grab your dumbbells and hold them by your sides. Begin to descend into the squatting position by bending your knees forward and allowing your hips to bend back behind. Keep your knees pointing forward in the same direction as your feet and always focus on keeping your back straight. Continue all the way down until your thighs are parallel to the ground and do not go any further. Going too far down can damage your knees as it provides unnecessary pressure on your knees. With force, push off your heels to return to the up-right and standing position.
A few things to focus on while doing your squats; make sure to keep your feet flat on the ground; your back should always be straight, head forward and chest high. As you’re performing always concentrate on equal distribution of the weight as well.
Always practice any workout with safety. Lifting heavy weights can be dangerous if they’re not performed properly. Always focus on great form, rather than how much weight you’re using. And most of all enjoy your workout!
Find additionaldetail on adjustable hand weight can be found at this authors blog, adjustableweights.org. He also discusses his knowledge on the newest technology in fitness, like his most recent purchase of rubber weights.