There is a general misconception that it is inefficient if you do not fly around the room or move at high speeds on bicycles or running paths. However, dumbbells are an easy and accessible way to get great training and burn fat along the way. Dumbbells are useful for the following reasons:
When you stress a muscle, it destroys the muscle tissue and makes it even stronger.
Strength training burns fat not only during exercise but also after exercise. This is because when your muscle density is high, you always burn fat. Not just during training.
After a good strength training session, your body will continue to burn fat for several hours.
Fat Burning Dumbbell Workout
This training is not an average strength training session. By multitasking muscle use and incorporating powerlifting, you get high calories and fat burning, and a little aerobic exercise is required. Most movements are articulated, articulated, and most of them will spike your heart rate.
1. Upright Row From Plank
Start with the board with the dumbbells, with your arms and legs long and your hands off your shoulders.
Enter a low squat by walking or jumping with your feet outside your hands, as if you were sitting in a chair.
Push your weight back to your heels. Squeeze the gluteal muscles (buttock muscles) before standing.
Perform upright row by slowly pulling the dumbbell set up to chest level, with your elbows facing sideways as you lift the dumbbells.
Then use the controls to release the arm.
2. Squat Thruster
Start standing with your legs off your hips, bend your knees and lower to the squat position. Straighten your spine, lift your chest, and place your knees behind your toes. The elbows are bent and the dumbbells are at shoulder height.
Use your lower body to push up until you stand up and push the dumbbells overhead to extend your arms.
Then sit down and return to the starting position
3. Forward Lunge By Sep Curl
Move forward with one foot and lower your body toward the floor.
Bring the weight to your shoulders to complete the curl of your biceps and push it back with your forefoot.
Repeat on the other side.
4. Cross Behind The Lunge Lateral Curl
Starting from a standing position, keep your feet shoulder-width apart and place the dumbbells next to your legs with both hands.
With both knees bent, cross your right foot behind your left foot, which lands on the ball of your hindfoot.
Slowly lower your arm to the side and lower your left foot back and repeat.
5. Deadlift
In a standing position, keep your feet off your hips and place your dumbbells in front of your thighs.
Tighten your abdomen, bend your knees slightly, keep your back flat, and lower the dumbbells toward the floor.
Squeeze the gluteal muscles, lift with hamstrings and legs, and return to an upright position.
6. Renegade Row
Hold the dumbbell in your hand, stretch your arms, balance with your toes, and start from the full plank position (if you can’t do it, kneeling variations are fine).
Keep your weight aside and pull up the right dumbbell toward the right hip bone.
Slowly put it back on the floor and repeat with the dumbbell on the left.
7. Plie V Raise
Stand with your dumbbells in your hands, make your legs slightly wider than your shoulders, and extend your toes.
Bend your knees down to make a deep plier.
Press on the gluteal muscles and keep your legs straight and upright.
Tighten your abdomen, lift your arms out and make a V-shape.
Can I Burn Fat Just By Weightlifting?
There is no perfect way to change your body composition. So if aerobic exercise isn’t tea, you may be wondering if weightlifting is a good way to burn fat. First, know that finding the right one for you is the key to weight loss.
And be consistent about your routine. Weightlifting is a good choice for weight loss if it’s your favorite workout, and for many other reasons like the metabolic boosting effect, it has on your body. But how exactly does weightlifting lead to weight loss, and how often do you need to do it? Do you still need to do aerobic exercise in addition to your weightlifting routine?
So, yes, with proper routines, you can build muscle and burn fat at the same time. In fact, building muscle can help you lose weight by increasing your metabolic rate and allowing you to burn more calories at rest.