If you want to build muscle, you need to lift some weights, and to burn fat, you need to spend hours running on a treadmill, right? Well, not necessarily, since you can speed up your metabolism and work your entire body with a single dumbbell exercise.
You only need a couple of dumbbells to get started, although it’s worth investing in a set of the best adjustable dumbbells if you are training at home. These customizable weights are a space-saving way to build muscle and can be adjusted as you build strength.
In this way, you can use the progressive overload technique to challenge your body, even while building muscle. It is a vital ingredient of the dumbbell exercise known as the Man Maker, a combination of burpees, rows, push-ups and presses.
Despite the name, it is a suitable exercise for anyone looking for an efficient way to reach their fitness goal, as evidenced by online fitness trainers. tiff x dan (opens in a new tab). The duo suggest “adding this in between sets or as part of a finisher” for best results.
It’s a high-intensity move that combines cardio and resistance training to get your heart rate up and work your entire body. If you’re new to Man Makers, hone your technique by following Dan’s demos before you begin.
Watch Tiff x Dan’s One-Move Dumbbell Workout
Although exercises like squats and lunges work multiple muscles simultaneously, the Man Maker is one of the most effective. compound exercisesworking the muscles in the upper body, core, and lower half at the same time.
And if you have learned how to do a burpee in the past, you’ll know how demanding and effective this bodyweight movement can be. Combining the two exercise styles means you can get a high intensity resistance training train in one movement.
So even a few minutes of Man Makers is like learning how to make swings with kettlebell; you work your entire body, elevate your heart rate and speed up your metabolism for fat-burning and muscle-building results.
As you use muscles throughout your body, you’ll likely feel post-workout soreness known as delayed-onset muscle soreness (SUN). As you exercise, small tears form in your muscle fibers, which must be repaired in order to grow and strengthen your muscle.
You can use one of best foam rollers to gently massage and stimulate blood flow to the area. And you can promote recovery without compromising your goals by adding one of the The best protein powder for weight loss. in your diet.
