E-Book Overview
Strength Training with Dumbbells guides you to a unique, effective and convenient way to achieve fitness at choice of your place & time. You don’t need any elaborate exercise setup or depend upon gym timings to achieve daily fitness goals. This book gives you insights into effective strength training exercises aiming at toning your muscles, improving joint flexibility, helping weight control, decreasing fat deposition, improving balance, boosting metabolism, making bones stronger, managing chronic pains and improving mental health. The positive effect of efficient strength training with dumbbells in turn help to curb diseases like diabetes, cardiovascular disorders etc.
E-Book Content
FITNESS SUTRA STRENGTH TRAINING WITH DUMBBELLS 50+ Exercises to Build Muscle, Burn Fat & Sculpt your Body at Home
Dr. Monika Chopra www.fitness-sutra.com
© Dr. Monika Chopra, 2019 Published by FitSutra Wellness Pvt Ltd, 33, Prachi Residency, Baner Rd., Pune-411045, India
No part of this book may be reproduced, transmitted, or utilized in any form or by any means, electronic or mechanical including photocopying or recording or by any information storage and retrieval system, without written permission from the author. Although I am a Physiotherapist (PT, for those of you in the USA) and a trained Yoga teacher, my suggestions through this book do not establish a doctor-patient relationship between us. This book is not intended to be a substitute for the medical advice of physicians. You should regularly consult a physician in matters relating to your health particularly with respect to any symptoms that may require diagnosis or medical attention. I advise you to take full responsibility of your safety and be aware of your physical limits. Before practising the exercises described in this book, be sure that your equipment is well maintained. Do not take risks beyond your level of flexibility, aptitude, strength, and comfort level. This is a work of nonfiction. No names have been changed, no characters invented and no events fabricated. The information provided within this Book is for general informational purposes only. While I have tried to keep the information up-to-date and correct, there are no representations or warranties, expressed or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this book for any purpose. Any use of this information is at the reader's own responsibility. I do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.
Contents Introduction to Strength Training Why Exercise with Dumbbells Bonus Warm-Up Exercises Upper Body Exercises Hammer-Curl Split Stance Dumbbell Curl Reverse Biceps Curl Seated Dumbbell Triceps Extension Bent-over Triceps Kickback Seated Side Lateral Raise Alternate Dumbbell Incline Bench Press Dumbbell L-Arm Lateral Raise Overhead Dumbbell Press Seated Overhead Dumbbell Press Side Lying Lateral Raise Dumbbell Pull Over the Head Upright Row Dumbbell Swing Dumbbell Front Raise Dumbbell Shoulder Shrug Seated Dumbbell Palm-up Wrist Curl Dumbbell Bench Press Flat Dumbbell Crush Press Incline Dumbbell Chest Fly Dumbbell “T” Push-Ups Dumbbell Rowing
Renegade Row Supported Incline Chest Dumbbell Row 3-point Support Dumbbell Row Bent-over Dumbbell Sideways Raise Lower Body Exercises Dumbbell Diagonal Lunge Walking Dumbbell Lunge Dumbbell Lunge and Rotation Dumbbell Step Side Lunge Jump off Goblet Squat with Pulses Curtsy Lunge Bulgarian Split Lunge Romanian Deadlift Single Leg Dumbbell Deadlift Weighted Bridge Lift Standing Dumbbell Calf Raise Core Exercises Dumbbell Side Plank Reach Rotate Negative Sit