There are numerous exercises you can do with Dumbbells to burn fat. One of the best ones is the Dumbbell Thruster.
The Dumbbell Thruster helps keep the upper and lower body in shape at the same time.
- To do this exercise, bring a pair of dumbbells to your shoulder level. Then push the hips backward and bend and squat.
- From the bottom squat position, stand up. As you stand back up, and are back to starting position press the dumbbells over your head.
- Again bring the dumbbells back to the shoulders. Squat down again. Essentially, you are combining the Dumbbell Front Squat with Dumbbell presses.
This movement is simple yet effective.
Variations of Thrusters
Here are some ideas to make this movement harder:
- Do a clean before each rep. It will then be a clean, squat and thrust kind of exercise.
- Do the same but omit the clean in the 2nd round.
- Stand with feet apart at shoulder length. And hold each dumbbell in one hand.
- Squat and put the dumbbells on the floor.
- Grip the dumbbells and kick out your legs in a push position.
- Do a push up.
- Bring the legs closer and stand again.
- Perform a clean.
- Perform thrusters.
- Use kettle bells to perform thrusters.
- Like wise use barbells.
Best accompaniment to Thrusters.
You can combine thrusters with other movements to perform supersets. Choose your sets and reps based on your fitness level.
For example, beginners should start with 2-3 sets of 5-10 repetitions for each exercise. Steadily build yourself up to 10 sets, then add weight.
Do not overtrain. it is very easy to overtrain with this movement, since it is so fun to perform it. However, if you train too much, you will injure yourself.
Supersets training will increase the intensity of your training.. Increasing the intensity will boost your metabolic rate and in turn burn calories so to get rid of the fat.
A superset is when you perform two exercises back to back with little rest in between each set. This sort of training also helps increase the blood circulation and heart rate.
Perspiration will also help excrete toxins from your body. Overall, you’ll feel healthier and energized after an intense workout.
The best accompaniments are chest or hamstring or even back exercises. Choose from the following to create your own superset workout:
- Pushes
- Dips
- Pull-ups
- Dumbbell Chest Press
- Hindu Pushes
- Dumbbell Dead-lift
- Dumbbell Snatch
- Chin-ups
- Dumbbell Bent Over Row
- Dumbbell Swings
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