![]() One of the main benefits of HIIT training is that you don’t need to spend hours in the gym, or on the treadmill to see results, so be sure to add this quick workout to your routine next time you’re in a hurry. It has also been proven to increase muscle mass in certain individuals. Studies have also found that HIIT training is an effective way to lose fat, despite working out for relatively short intervals. HIIT training is a great way to get your heart rate up, and burns more calories than regular weight training, as your metabolic rate remains elevated after you’ve finished the workout. HIIT training involves bursts of intense exercise, followed by recovery, which is why it’s important to lower the dumbbell to the floor and rest for a minute between each set. This workout follows a HIIT pattern - high-intensity interval training. That said, remember when selecting a weight you should opt for one that feels challenging by the final few reps, but not impossible - at no point should the weight of the dumbbell force you to change your form. It’s worth using a heavier dumbbell for this workout, as the reps are relatively low. What are the benefits of this workout?Īubrie’s workout targets all of the major muscle groups in your body, and is designed to get your heart rate up. Use your core to lower your legs and arms back to the floor, and complete a dumbbell pullover, lowering the dumbbell behind your head with your arms outstretched slowly, and with control. Engage your core and crunch up, lifting your legs up to the ceiling, and your head neck, and torso as you lift the dumbbell to touch your feet (it doesn’t matter if they don’t completely touch). Pull over toe touch: 10 repsįor this exercise, start by lying on your back, with your legs outstretched and your outstretched arms holding the dumbbell behind your head. Make sure to keep your core engaged throughout the exercise, and keep the squat as low as possible. The next rep, lead with the other leg, and keep alternating sides until you have completed all reps. Stay in a low squat position, then lower back to your kneeling position. From your kneeling position, step one foot forward, with your knee bent, and press into the floor to lift your weight up. Surrenders: 10 reps on each sideįor this exercise, start kneeling down, holding a dumbbell with both hands against your chest. Below are some exercises to complement the Dumbbell Straight Arm Pullover. This will help create a balanced workout and prevent any muscle imbalances from developing. Read what happened when I tried 100 goblet squats a day for a week. To maximize the benefits of the Dumbbell Straight Arm Pullover, it is important to include exercises that complement this exercise by using opposing muscle groups. Drive through your heels to raise back into your starting position. Brace your core, and squat down, sitting back into your heels and keeping your chest up. Hold a dumbbell or kettlebell against your chest, holding it with both hands, like a goblet. To do a goblet squat, get into your normal squat position - with your feet slightly wider than hip-width apart, and your core engaged. ![]() Goblet squat: 10 repsĪ goblet squat is the same as a regular squat, but with the addition of a heavy weight, held in front of your chest. Here’s more on how to snatch with the correct form to maximize muscle growth.
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