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Personal Training & Nutrition
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6:00 am – 5:00pm
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Dumbbell Swing |  |
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This exercise is great for burning body fat as it uses so many muscle groups at one time. Be careful with this one to make sure that you use your legs to gain momentum and keep your core muscles (abdominals) strong. 1. Stand with your legs shoulder width apart holding the dumbbell in a squatting position as shown. 2. Using an explosive, yet controlled movement, stand up keeping your arm straight at all times, (Your arm will move in the form of an arc.) until your arm is above your head. 3. Squat down again; keeping your arm straight and returning the dumbbell to the floor. 4. Pick up the dumbbell off the floor with your opposite hand and repeat the same ‘swinging’ action again. Start out with a light weight and complete a minimum of 3 sets of 10 -12 and slowly increase the weight! You can also perform this weight with a bottle filled with water for resistance if you don’t have a dumbbell. Remember: This is more about your legs and core abdominals. (Although, you will use your shoulders and back as well) The movement should be smooth and controlled at all times. Stop if you experience any sharp pain at any time. |
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