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Combining Dips For A Physical Strength And Aerobic Workout

by

Joseph

Today I'm going to tell you how to combine the benefits of a strength training exercise with aerobics. First off, I'm adding this disclaimer: consult with your physician before making any changes to your diet or physical fitness regimen.

With that said, let's get started!

Dips is an amazing body weight exercise. Why? Because it's a fun way of using the weight of your own body to increase your physical strength. 

But I've also learned that performing dips rapidly increases my heart rate thus giving me a cardiovascular (aerobic) workout, too.

So, how do you get started with this fantastic exercise? You're about to find out.

 

Equipment You Will Need For Dips and How To Perform the Exercise

There are a variety of ways to perform dips. You can use a dip bar at your local fitness center, use a total upper body work out bar (i.e. one that is designed for pull ups/pushups/dips), or use a sturdy chair.

For the purpose of this article, I'm going to focus on total upper body workout bars.

To perform dips you need to:

  1. Place the bar on a flat horizontal surface ( your bedroom or living room floor).
  2. In a seated position, place yourself in front of the bar.
  3. Place both hands on the handle grips, your palms should be pacing down.
  4. Extend your legs in front of you.
  5. Push your body upward so that only the heels of your feet are touching the floor (bottom of the exercise).
  6. Now, push your body upward until your elbows are almost locked (top of the exercise).
  7. After you've reached the top of the exercise, lower yourself down again until you reach your starting position (this is the dip).
  8. Repeat steps 5 and 6 for a total of ten repetitions; that will complete one set.
  9. Rest 30 -45 seconds.
  10. Repeat steps 5 through 7 for a total of three sets taking 20 seconds to rest between each set.

If you're in good shape, you can increase the number of repetitions and sets. I personally do thirty reps per set for a total of 150 dips.

Dips are an upper body exercise which is designed to strengthen your triceps, upper pectorals, and deltoids.

When you perform dips rapidly, it will cause your heart to beat faster because your muscles will need more oxygenated blood to execute the movement.

The dips exercise is a great way to develop upper body strength while simultaneously treating yourself to an aerobic workout. This exercise can help your fat loss efforts, too; rapid movement requires a lot of energy and muscles consume energy even during rest.

Developing a faster metabolism means your body will burn more calories and eventually help you shed excess body fat.

 

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"Combining Dips For A Physical Strength And Aerobic Workout" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

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