You don’t have to go to the gym to get in shape. There are many exercises that can be done at home and that will help you get the same results as when you train in the gym. To do this, you will only need to get a couple of dumbbells, choose the weight that suits you best, and start your workout.
In this article, we want to recommend some of the best exercises with dumbbells at home that you can easily perform. With this routine you will work full body: both the upper and lower train. Get to work.
Strengthen your arms with this dumbbell exercise
The dumbbells are very useful for toning the arms and making them look stronger and more muscular. Depending on the weight you choose, the muscle will develop more or less; if you just want to tone slightly, choose a lower weight and do more repetitions, on the other hand, if you want to enlarge the muscle, opt for a higher weight and do fewer repetitions. You must take into account the importance of progressive overloading the objectives you set yourself.
That said, the exercise we’ll indicate below is very easy to do and you’ll only need a couple of dumbbells and follow these instructions:
1. Stand up, slightly separate your legs, and hold the dumbbells in each hand.
2. The exercise will consist of raising your arms close to your shoulders while keeping your elbows close to your body. You should feel the strength coming from your biceps.
3. When you reach the top, gently lower your arms and return them to the initial position.
Ideally, you should repeat this movement 10 to 15 times, rest 30 seconds, and start again with a series until you turn 3 or 4.
Dumbbell Squats for stronger legs
Another of the most recommended dumbbell exercises at home is those that work the legs and glutes. Weighted squats are one of the most effective fitness exercises and will help you strengthen your quadriceps and glutes. To do this, you have to follow these steps:
1. Hold a dumbbell in each hand and keep your arms relaxed. Separate your legs slightly, making sure they are at the same height as your hips.
2. Now, lower your body down, achieving a 90-degree angle with your body (doing a traditional squat). As you lower your body, raise your arms forward and make them reach shoulder height.
3. Hold in this position for 3 seconds and slowly recover the initial position.
This exercise will have to be so in 3 or 4 series of about 10 or 15 repetitions; the total amount will depend on the weight you are lifting as well as your goals.
Stronger Abs with dumbbells
And we’re done talking to you about another part of the body that also interests a lot tone: the abdomen. To make this muscle marked, it is best to include an extra weight in the exercises; thus, you will get your body to work to the maximum. You’ll only have to follow these steps.
1. Lie face up on a mat and stretch your arms behind your head, holding a dumbbell in each hand.
2. Lift your legs and hands, extending your legs and arms and avoiding bending them.
3. Now, slowly lower yourself back down and return to the starting position.
It is also recommended that you do 3 series of about 10 or 15 repetitions for a full job.