"Trainer suggests compact dumbbell routine for targeting overall muscular strength in limited 20-minute gym session"
In a time-efficient training approach, fitness trainer Chloe Ting has shared a 20-minute full-body dumbbell workout on her Instagram. This workout, designed for individuals with limited time or who exercise only once or twice a week, targets the quads, glutes, shoulders, and core.
The routine uses compound movements, which target multiple muscle groups at the same time. Compound movements included in this workout are the squat and deadlift. To maximize muscle engagement and reduce the risk of injury, it's essential to hit the full range of motion in each exercise, such as sitting to a low depth in the squat.
The workout consists of completing 10 repetitions of every exercise, except for the Russian twist, which requires 20 repetitions. The exercises are to be repeated three times with a 60-second rest between each set.
Jasmine Dawn, another fitness trainer who specializes in time-efficient training, emphasizes the importance of adjusting the weight for some exercises according to individual strength. This ensures that each exercise is challenging and effective. Prioritizing sitting deeply into the squat, while keeping the chest high, can help make progress quicker.
A 2019 study published in the European Journal of Applied Physiology found that squat training when reaching full depth is more effective for developing muscles in the lower body. This type of workout is great for people who want to build strength without doing complicated workouts.
In conclusion, Chloe Ting's 20-minute full-body dumbbell workout is an efficient way to target multiple muscle groups, improve coordination, and develop core strength and stability. By following the guidelines provided, individuals can ensure they are getting the most out of their workout and reducing the risk of injury.
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