Losing weight is not a difficult task. Personal trainer Eric Bugera has come up with a very useful exercise that should only be done once per week.
Trying to hit the gym five times a week can feel intimidating and unsustainable.
With this exercise, slimmers can choose a day that works best for them.
It is also easy to complete at home, and requires only one device – dumbbells.
The exercise is pretty extensive, according to experts, so you should consult your doctor if this could be an issue.
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Side Press: Three sets of six to eight times
Muscles used: Chest, shoulders, triceps
Necessary equipment: Two dumbbells
Eric recommends this exercise because it’s a “great combo exercise,” meaning it targets multiple muscle groups at a time.
“To do this exercise, set up a bench at a 30 or 45 degree incline and sit down, holding dumbbells upright on each side of your thighs,” he explains.
“Lie down and hold dumbbells shoulder-width apart in front of your chest with elbows slightly bent.
“Slowly drive the weight down to your chest and extend your elbows to bring the weight back up for a full rep.”
DO NOT MISS
Dumbbell overhead press: Three sets of six to eight reps
Muscles used: Shoulders, triceps, upper back, upper chest, abs
Necessary equipment: Two dumbbells
According to the personal trainer, this exercise works “a lot of muscle”.
“To do the overhead press, crouch safely and pick up a pair of dumbbells, one in each hand.
“Bend your elbows so you’re bringing the dumbbell up close to your body and bring your elbows into your body with your palms facing each other holding the weight.
“Push the dumbbells up so they’re above your head and then drive them down to the starting position for a full rep.”
Dumbbell deadlift: Three sets of 8 to 10 reps
Muscles used: Abdomen, legs, lower back, calves
Necessary equipment: Two dumbbells
The deadlift can be a “scary” exercise, but using weights instead of barbells can make things simpler.
For the final stretch of the one-day-a-week workout, Eric says, “To do the deadlift with dumbbells, hold a dumbbell in each hand with your feet slightly wider than shoulder-width apart.
“While keeping your hips and chest up, bend your knees with your back flat and lower the dumbbells to your shins stopping just before touching the floor.
“Return to standing, making sure to squeeze your glutes throughout the movement for a full rep.”
Eric Bugera is a personal trainer from Barbend.