How to Lift Dumbbells to Lose Weight & Lean Up _ Gym Training _ Joanna Soh

Hey guys , it's Joanna here .

So I'm going to take you in the gym and show you some of the basic exercises which you can do with a pair of dumbbells .

So I'm going to show you the right techniques and go into detail for each workout and also things to avoid doing .

You can also do these workouts at home .

So if you're a beginner and you want to start lifting weights , be sure to watch this video through .

Let's start with our lower body dumbbell squats , which works on your entire legs , gluts , hamstrings , squats and also core .

So hold the dumbbells just by your side , stand down with your shoulder with a pot and pointing straight ahead , then lower your body and squat as far down as you can .

You want to make sure that your knees are at a 90 degree angle .

Keep your chest up back flat and look straight ahead .

Don't let your knees go over your toes and avoid rounding your shoulders and back .

So push your hips back and your body weight into your heels , your leg muscles are your biggest muscles .

So you can choose heavier weights between 5 to 8 kg each or more .

The next exercise is alternate overhead lunch , which also work on your lower body and core .

But with the addition of your shoulder muscles , again , stand tall with your feet , shoulder with a pot and pointing straight ahead .

Hold one dumbbell firmly overhead , then take a right step forward with your right leg .

So , and get your core , keep your chest up back straight and look ahead .

So while maintaining this position , bend your legs to about a 90 degree angle and lower your hips to the floor .

The back heel should always be slightly lifted .

Your knees should not go past your toes and avoid leaning your body or arms forward or back , then push your body back up through your front heel and return to starting position .

Repeat an alternate between each leg .

So for this workout , choose a dumbbell that weighs between 5 to 8 kg each .

Let's move on to our upper body bend over which works primarily on your back muscles .

And also your biceps stand out with your feet , shoulder with a part knees slightly bend and pointing straight ahead , bend forward at your hips until your tosel is nearly parallel to the floor .

Hold the dumbbells close to your thighs with your palms facing your body , then pull the dumbbells up toward your belly and squeeze your back muscles .

Keep your elbows pointed back , chest up and back flat .

Always keep the dumbbells close to your thighs .

Avoid hunching your back or using momentum to lift the weights , squeeze your back for a second or two right at the top .

Then lower to starting position for your back muscles .

You can also use between 5 to 8 kg each next chest press , which works on your chest muscles and also a little bit on your shoulders and triceps .

So lie on the mat with your feet firmly planted on the floor , keeping your knees bent , pull the dumbbells directly above your chest with your elbows at a 90 degree angle , slightly lifted off the mat and get your chest muscles to push the dumbbells up toward the ceiling .

Keep the shoulders relaxed .

And dumbbells should be directly at chest level .

The dumbbells should not be at shoulder level , squeeze and hold for a second right at the top and slowly lower the dumbbells to starting position without resting your arms on the mat .

Avoid letting the dumbbells fall to your side .

Ok , always control the movement .

Now , if you're in the gym , you can also perform this workout on the bench .

So for chest press start with 4 to 6 kg each .

The next workout is bicep code to show the press which will work on your biceps shoulders and also tricep muscles .

So hold a pair of dumbbell by your side with your pals facing forward , then curl your upper arms and bring the dumbbells up to your shoulders .

Always keep your elbows close to your torso throughout the workouts .

Avoid using momentum or move the entire arms to lift the weights up , then rotate your wrist until your pants face forward , elbows out and away from your body at about a 90 degree angle .

Engage your shoulders and press the dumbbells up directly above your head and engage your core and keep your back flat .

Avoid arching your lower back or over extending the shoulders behind your head .

Hold for about one count and reverse the moves back to the starting position for this workout .

Choose something lighter but not too light .

I would say between 3 to 5 kg each next tricep kickbacks to work on your tricep muscles or the bingo wings start on all forests .

Hold a dumbbell in one hand with your upper arms close to your tosel and parallel to the floor .

There should be a 90 degree angle between your upper arm and your forearm .

So keep your back straight and neck in a neutral position and gently gaze at the floor as you exhale , engage the tricep muscles to lift the weights until the arm is fully extended .

You should only be moving the forearm .

The upper arm should always remain in position close to your torso .

Again , avoid using momentum or swinging the entire arm to lift the dumble up .

Always control the movements and slowly bring the dumble back to starting position , complete between 12 to 15 repetitions on one side and repeat on the other arm .

Now because their tricep muscles are smaller muscles go for a lighter weight between 2 to 4 kg each .

Now let's work on reverse fly , which targets your upper back and shoulder muscles , hold the dumbbells firmly at about shoulder level with pumps , facing each other and elbows slightly bent , then raise both arms straight out to your sides until they're in line with your body and squeeze your upper back and shoulders for about two counts , lower your arms in a controlled manner and return to the starting position .

Avoid round your back or collapsing your chest .

Always keep your back flat and chest , open your upper body .

They should maintain as still as possible with movements coming only from your arms .

Again , these are small muscles .

So go for lighter weights between 2 to 3 kg each .

Let's end the workout with some core exercises , full extension .

This exercise targets your upper and also lower abs .

So hold one dumbbell with both hands and lie on your back with your arms extended overhead and your legs extended out as you breathe out , curl up and bring your knees to your chest and your arms towards your ankle .

Then take a deep breath in and extend your legs and arms back to starting position .

The movement should always come from lifting your shoulders off the floor , keeping your neck somewhat relaxed and avoid arching your lower back , only bring your legs down as far as you can while keeping your back flat again , control the movements .

So keep a core tight and slowly lower your legs down while resisting the force of gravity .

For this workout , choose between 4 to 6 kg each .

And the final workout will be Russian twist , which works on the entire core and also obliques .

So sit on the mat with your knees band with one dumbbell in both hands , then keeping the spine long , lean back slightly until you feel your core engaged .

Twist your torso to the left and immediately to the right in a continuous motion .

Look towards the action .

You're twisting to work on your core even more .

You can lift your legs a few inches off the floor and find your balance .

Remember that the movement should be coming from your torso rotating , not just your arms swinging from the left to the right and avoid rounding your shoulders .

Always keep your back , flat shoulders , put back and chest open .

You can use the same weight as the core exercise before .

So guys , I hope you find this video to be useful , perform all nine exercises as a total body strength training workout in the sequence .

I've laid out in about 45 minutes .

Ok .

So aim to perform between 12 to 15 wraps per exercise .

If you can lift more than 15 repetitions , then the weights are too light .

You need to increase the weight .

So if you're an absolute beginner , then aim to complete two sets work out before moving on to the next exercise as you progress then into complete between 3 to 4 sets .

If you're looking to buy dumbbells , I would recommend buying two pairs of dumbbells , one heavy weight between 5 to 6 kg each and another lighter pair between 3 to 4 kg each .

It's always better to get a heavy pair of dumbbells because then you can train and progress into lifting heavier .

Don't bother buying a really light pair of dumbbells because then to be honest , you can just make your own using a pair of bottle water .

Ok .

So if you do have any questions in regards to lifting weights or working out with dumbbells , do leave them in the comments below and I'll try my best to answer all of them .

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