Dumbbell Exercises That Anyone Can Do

Dumbbell Exercises That Anyone Can Do

Both men and women alike want great bodies. They want to shed off extra fat and build their muscles, instead. For men, they want muscular physiques while women want toned ones. Women, in particular, usually place great importance on their arms since they typically expose their arms a lot. They want to be able to wear sleeveless shirts and gowns without having to worry about their arms being flabby. As I have mentioned in my other posts, exercise is a great way to beat depression.

If you also wish to get toned arms as well as a lean body and a flat stomach, then there are certain exercises that you can perform to aid you in the achievement of such goals. These exercises typically target the arms to make sure that they get as toned as possible. One of these exercises are dumbbell exercises. Here are some of the workouts that you can perform with the help of dumbbells.

The first one that you can do is a reverse lateral. (see video above)This type of exercise targets your deltoids, soleus, glutes, adductors, quadriceps, and hamstring. To do this exercise, you should carry dumbbells on both of your hands. Afterwards, you have to take a step sideways or on a lateral position. Then, you will have to reverse lunge so that you can lengthen your spine. You have to remain in the lunge position for a few seconds, and while you are at it, you should raise the arm similar to your outside leg for pressing weight above your head. Then, lower it down. You will have to repeat the same action on the other side.

Another exercise that you can do is the adductor squats using one dumbbell. (see video above)To do this, you have to keep your feet apart and make sure that their position is wider than your hip. You should also keep your back straight and hold the dumbbell with both hands and lock it in the middle. Then, slowly go to a squat position and put your weight on your lower body. Stay that way for several seconds. Afterwards, go back to your starting position.

arm pull over with straight leg crunch

The arm pull-over with straight-leg crunch is also an exercise that you can perform. (see image above)This exercise targets your hips, abs, and your upper back. In this exercise, it will be great if you will use dumbbells that weigh around four or five kilos. Lie on your back with your hands on the side, holding the dumbbells. Then, your legs should be raised to an angle of 45 degrees. At the same time, you also need to raise your arms over your chest as well as your shoulders. In this manner, you will achieve a perpendicular position between your arms and legs. Stay at this position for several seconds and then go back to the starting point. However, make sure that your legs do not touch the floor.

Another modified exercise, you will need a sturdy bench and your dumbbells. While holding your dumbbells, you must step on the sturdy bench with your left foot only. Afterwards, you need to raise your right thigh and bend your knee on a 90-degree angle. You also need to curl your arms towards your shoulders at the same time. Go back to your starting position and do the same action on the other side.

You may also perform the stiff-legged dumbbell deadlift. With this exercise, you have hold dumbbells on both hands. You have to stand with your legs spread in shoulder-width. Bend your knees slight. Then, keep your back straight while bending forward at your waist. Lower your hands to your feet to stretch your hamstrings. Once you feel such stretch, you should then go back to your starting position and start again.

There is also the deadlift with dumbbells and arm extension. To do this, get into a standing position and keep your feet apart at hip-width. Bend your knees slightly. Hold the dumbbells and keep them at your sides. Make sure to keep your back and your arms straight at all times. Then, lower your body by bending your knees until your arms reach below the knees. Afterwards, you should extend your right arm forward and then lower it back again. Go back to starting position and repeat similar steps on the other side. You should be feeling tension on your hamstrings constantly while doing the steps.

Effects Of Exercise On Depression

Effects Of Exercise On Depression

Have you ever noticed when you sit around home all day you tend to feel blue?

The Psychological Benefits of Exercise for Anxiety and Depression

You would have often heard 30 minutes of moderate exercise, several times a week recommended for your physical health but exercise can give your mental health a real boost, helping to combat depression. Exercise has been shown to lower blood pressure, reduce stress, improve mood, encourage better sleep, increase motivation, and up your energy levels – all of which contribute to a healthier state of mind and overall well being.

What are the benefits of regular exercise?

Healthy changes to your brain – exercise releases endorphins, endocannabinoids and neurotransmitters that can all ease depressive symptoms.

Breaking the depressive cycle – exercise provides a distraction from negative thoughts that feed into anxiety disorders or depression. It can help you take your mind away from worries and allows you to focus on being present.

Calming influence – Increasing your body temperature through physical exercise has been shown to have calming effects.

Confidence booster – Getting in shape and achieving exercise goals gives a boost in self-confidence for a more positive outlook.

Grow your social network – Exercise groups, classes at the gym or sports teams allow you to meet new people and give you an easy way to socialise. Even if you are just walking the neighbourhood, it’s a great chance to say hello and improve your mood.

How much exercise?

The normal recommendation of 30 minutes of moderate exercise 3-5 days a week has been shown to be effective in battling depression. However much smaller amounts can make a big difference, even just 10-15 minutes of rigorous activity like running or cycling can improve your mental health. Keep in mind that the benefits of exercise are greatest over time – so finding something you love doing and turning that into a routine is the best way to see improvements over the long term.

Structured Exercise vs Activity

When we say ‘exercise’ it brings up images of sweating it out at that gym for hours, or a boot camp where you’ll be heaving weights and running laps. These are examples of structured exercise programs that are planned and repetitive in order to improve physical fitness.

But really anything that contracts your muscles and uses up energy is exercise. This can include a range of easier, everyday activities that boost your fitness and keep your mental health in check like gardening, walking, housework or any leisure activity that gets your body moving. Some suggestions would be push ups, sit ups, if you have free weights then go try some lunges, if you have a pull up bar then check out this pull up routine.

Whether you like to push yourself hard to take it easier – research shows that all forms of regular exercise will have positive outcomes for your mind and mood. To get started, think about small changes to include exercise in your everyday life, perhaps that is parking further away from work and walk to rest of the way, take the stairs whenever you can or dusting off your bicycle for an after work ride.

Getting Started with Exercise

Overcoming a lack of motivation can be difficult. Getting starting and sticking with an exercise routine is often a challenge but here are a few helpful steps that you can take:

  1. Discover what you love. Get involved with your kids, walk the dog or work in the garden. Try out some new things to get your body moving, when you find something you truly enjoy it will be less of a chore and more of a reward.
  2. Find support. Talk with your doctor or care team to find an exercise plan that fits in with your overall treatment plan.
  3. Start small with achievable goals. Running a marathon is probably not a reasonable goal so break up your plan into smaller, reachable targets. That way you are more likely to stay on track and not get discouraged. For example, you could start out taking walks a few times a week, then gradually increase your activity.
  4. Be prepared for obstacles. Barriers will present themselves and some days you might fail. This is normal for everyone so remember tomorrow is a new day so just try again.

Should I see my doctor?

Whenever starting a new exercise routine, its best to check in with your Doctor. They can review your overall health, medications and history to let you know how much exercise and what kind of intensity will be safe for you. Exercise is one tool in the fight against depression and are not necessarily a replacement for psychotherapy or medication, if your symptoms are overwhelming or interfering with your daily life, see a Doctor and mental health provider as soon as possible.

After Workout Nutrition

When you are done working out you want to replenish your body with vital nutrients, I suggest doing this by having a recovery drink aka ‘health shake’ basically you want to get a decent drink blender and add some greens, some fruit and some superfoods, blend it all together with some coconut water and you are good to go!