Adjustable Dumbbells - Some Of The Most Versatile Equipment

A lot of people get discouraged from regular exercise because of the amount of money

that has to go into gym fees or buying equipment, but adjustable dumbbells are affordable and easy to use right at home.

Ensure that any weight set you are considering is easy to adjust, easy to handle in motion, and is not so bulky as to interfere with the exercises that you will be doing.

A great routine that will help you get the most out of your work out consists of breaking your workout up into three sets. The first will focus on your upper body. Starting out with some pushups, aim for about 3 sets of 10. If your workout area is tight on space, use a wall to do your pushups one. Follow this with 3 sets of ten one arm rows. To do this exercise, pick up your adjustable dumbbell with your palm facing towards you. Make sure you're bent parallel to the floor and pull the weight up to chest height while keeping your arm as close to your body as possible. Lower the weight, and repeat. After you have finished that do 3 sets of 30 crunches. That's your upper body workout.

Your arms should be your next target. An exercise called upright rows should be your first course of action, and again you do these in three sets of ten. Pick up a dumbbell in each of your hands and lift them to sit against your upper thighs; keeping them ten inches or so apart, life them up in a straight line until they are up to your chin height. During this process, be sure that you keep your elbows up, and keep raising them until they get to the height of your ears. Keep this position for a short period and then slowly lower them, paying attention to your shoulder tension. After this, do three sets of ten curls, focusing on your posture the entire time. Be sure that you stay straight and do not waver -- no bending your back in the process! The final exercise for this section is some overhead tricep extensions. Using both hands, hold the dumbbell with the weight in your palms and your thumbs around the grasp bar up above your head. Make sure you are standing straight and keep your upper arms close to your head while lowering the dumbbell until your forearms are touching your biceps. After you have done this, it is in your best interest to rest for a short time in order to give your body a short break.

. Move onto stiff leg dead lifts, in which you hold the dumbbells in your hands and stand straight, then lower down as if you were reaching to pick something up until you feel your hamstrings stretch. This does not necessarily have to be all of the way down. Be sure that you use your hamstrings to pull yourself back up as well. Do this in three sets of ten also. The last exercise is a calf raise, using the dumbbells for 3 sets of 10. Standing straight and with your feet 16 inches apart, hold your dumbbells at your side. Move to stand on your toes, hold the position and slowly lower yourself back down. You want to feel the burn on this one.

Take a rest; you've done a great work out! You've worked all the muscle groups that need to be worked, and are on the road to a great and affordable workout routine that will last. As you progress, remember to add more weight to the dumbbells over time so you can maximize this workout to its greatest potential.

by: Peter Lewis

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