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essential gym equipment for a1279 .pdf


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essential gym equipment for a
These days, life's hectic pace makes it difficult to fit in enough exercise. But, just because you
can't make it to the gym, doesn't mean you can't exercise at all. One option is you could build a
home gym. In which case, we stock the finest home gym equipment for you to use.
However, perhaps you don't feel ready to set up a home gym just yet. Maybe you don't have the
space for gym equipment, or you simply don't have the money right now. You can still get into
shape. All you need is the humble, yet versatile, dumbbell set.

Dumbbells take up a small amount of space compared to the workout you can achieve with them.
You can do a total body workout! Plus, working one side of your body at a time, eliminates any
strength imbalances.
Furthermore, your core muscles get a thorough work out keeping your balance too.
Here are five exercises you can do easily at home, to start getting into shape right now.

Floor Press – Chest and Shoulders
Lay on your back with arms resting down your sides. Keep your elbows tucked in and bent at 90°
and your wrists facing in. Push the weights straight up and return down to your sides.
One-arm Bent Over Row – Back, Tricep and Bicep
Hold a dumbbell in one hand. With your opposite leg, take a step forward, as if you were going

into a lung. Keep your back leg straight and your front leg planted, bent at the knee. Bend at the
waist until your body is at a 45° angle to the floor. Brace yourself by holding onto your bent knee
and lift the weight to your side. Repeat this exercise on the other side.
Goblet Squat – Quads, Glutes and Core
Hold one end of a dumbbell with both hands at chest height. Stand with your feet wider than
shoulder-width and pointing 45°'s outward. Keeping your back straight, perform a squat as far as
you can without losing your balance. Hold the position for a moment and then return to the start
position.
One-Arm Military Press – Shoulders and Triceps
Hold a dumbbell at shoulder height with your palm facing forward. Bend your knees slightly and
straighten them to give yourself momentum while you push the weight straight up. Hold for a
moment and then lower back down to shoulder level. Repeat exercise for the other arm or use
two dumbbells to work both arms.
Single Leg Deadlift – Hamstrings and Glutes
This exercise requires a bit of balance but if you do it correctly and control the lift, you shouldn't
have a problem. Place two dumbbells on the floor in front of you. Extend one leg out behind you,
lift the weights and stand up straight, bending only at the waist. Controlling the lift with your core
muscles will prevent you from tipping over.
As you can see, dumbbells are far more versatile than simply doing bicep curls. With just five
simple exercises, you can get an all-round workout using just a pair of dumbbells. If you feel like
you're taking it too easy, there are variations on these exercises that can up the ante and make
them even more of a challenge!
So tell us, what's your best dumbbell exercise?


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