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One Kit wonder " DUMBBEELS"

The gym is full of equipment and while each serves a purpose, sometimes it's good to get Back to basics. Just grab your gym kit and a pair of dumbbells to shred fat and get pumped.

Arabic العربية

For the best results, perform 10-12 reps for each exercise, and perform the moves in order with only 30 seconds of rest between exercises. This will ramp up the intensity of your workout, and have you burning calories even after you've left the gym. After the last move, rest for two minutes before going again. Repeat the circuit three to four times in total.

SUMO SQUAT

A great compound move that

works your legs, core, arms

and shoulders.


1- Grip a single dumbbell in

both hands.

2- Hold it so that it hangs down in front of your waist.

3- Look forward and keep your back straight, then squat down until your thighs are parallel to the floor.

4- Pause briefly, then push up through your heels in a fast but controlled motion until your legs are almost straight again.

5- Rpeat 4 reps


TOP TIP

If you find that you struggle to go deep enough on this exercise because the dumbbell gets in the way, try standing on a box or small platform. This will allow you to work your legs through their entire range of motion.

DUMBBEEL ROW

An excellent move that tatget your back and biceps


1-Stand with your feet shoulder width apart Stand with your feet shoulder width apart, your back straight, and your body bent over to 45 degrees.

2- Hold a dumbbell at shoulder height in each hand. Hold a dumbbell in each hand and allow them to hang down towards the ground.

3- Whilst looking forward, pull the dumbbells up towards your body, until they just brush against your lower chest.

4- Pause briefly at the top of the movement, and squeeze your back hard against the resistance Slowly lower the dumbbells to the starting point, and bend your legs slightly.

5- Repeat for reps.

ً

Top Tip!

Keep your body still throughout the movement. Using momentum will take the tension off the back, which would have a negative impact on muscle growth.

DUMBBEEL PUSH PRESS

حركة مهمى جداً تعمل على تدريب عضلات الظهر, والساقين والعضلات الأساسية

1- Stand with your feet shoulder width apart.

2- Hold a dumbbell in each hand and allow them to hang down towards the ground.

3- In a fast but controlled motion, bend your legs slightly and push hard through your heels,straightening your arms out above you at the same time.

4- At the top of the movement both your arms and your legs should be straight Whilst looking forward, pull the dumbbells up towards your body, until they just brush against your lower chest.

5- Slowly lower the dumbbells to the starting point, and bend your legs slightly.

6- ً Repeat for reps.


TOP TIP

If doing single-arm, keep your free arm tucked in by your side. This limits momentum and keeps tension on target muscles

DUMBBEEL BENCH PRESS

A great move to target your chest and triceps, along with the deep muscles in your core.

1-Lie on the floor

2- Hold a dumbbell in each hand up above your chest.

3- Slowly lower the dumbbells until elbows touch the floor.

4- Then in a smooth and controlled motion, push back up to the starting point.

5- Repeat for reps.


TOP TIP!

Avoid locking your elbows out at the top of the movement.

This will keep tension on the target muscles, and also reduce the risk of injury to your elbows.


Workout modelled by Ali Al Arbash at Oxygen Gym

Follow Ali on Instagram @blingalarbash

Photography by Fahad Bassam Al Bassam