9 exercises with dumbbells One program, whole firmware!

Let’s confess that I bought a dumbbell for a long time. But using a few exercises Because I do not know what to lift dumbbell positions In the end, the dumbbell lay still in the same place until dust settles. So let’s just conclude, someone with a dumbbell attached to them. Let’s take a look at an exercise program with one pair of dumbbells. But create an extremely terrifying figure to complete the whole body

Oh! Dumbbells that we will use to exercise Can be used from 1.5 to 5 kg dumbbells or if anyone doesn’t have a dumbbell, you can use a 1.5 liter water bottle to fill it with water or sand instead And before exercising with dumbbells Let’s warm up as follows.

Warm up

About 5-10 minutes of cardio, then cooldown. And stretching the body for another 5-10 minutes to prepare the muscles for exercise. Including to reduce the chance of injury during exercise

The exercise with dumbbells in every position Try to complete 10-15 times per set by doing a total of 2-3 sets, which in the early stages may be gradual first. And then gradually increase the concentration when you feel that you are already more strong

Okay! Let’s exercise with dumbbells. Let’s start following these dumbbell moves.

1.Dumbbell Lunges

The toned part: The thigh muscles. Hind leg muscles And butt muscles

– Both hands firmly hold the dumbbells. Stand with your legs spread over your shoulders.
– Lower the left leg until the right leg is at a 90 degree angle to the ground and hold for 10-20 seconds and return to the original position.
– Switch to do the other side

2.Dumbbell Chest Press

Toned parts: Chest and upper arm muscles

– Lie on your back, stretched straight Hold the dumbbells on both sides firmly.
– Stretch your arms straight up on both sides and hold the position for 10-20 seconds.
– Take a deep breath, lower the dumbbell down with your arms extended beside you. The upper arm is parallel to the ground.
– Lift the dumbbell up to a new set.

3.Dumbbell Single-arm Rows

Toned parts: Back and arm muscles

– one hand holding a dumbbell
– Put your feet on a chair, bed or a stable area. By keeping the leg on the ground straight
– Raise the dumbbell until the elbow is parallel to the shoulder. Hold the position for a while. Then return to the starting position
– Complete the set and switch to do the same side.

4.Dumbbell Romanian Deadlifts

Toned parts: Thigh muscles and glutes.

– Hold both dumbbells firmly on your hands. Stand with your legs spread over your shoulders.
– Bend down to the half-squat position. Lift the dumbbells together, arms straight and hold for a while and return to starting position.
– Complete the set

5.Dumbbell Shoulder Press

The part to be tightened: the arm muscles.

– both hands holding dumbbells Stand with your legs spread over your shoulders.
– Holds dumbbells overhead, arms straight at the ends of dumbbells close together And hold the position for a while
– Lower the dumbbell so that the elbow is perpendicular to the ground.
– Start over until complete

6. Dumbbell Pile Squats

The toned part: The front of the thigh muscles. Rear thigh muscles And butt muscles

-Choose one of the most weighted dumbbells and hold the dumbbells with both hands.
– Crouching down into a squat position With the dumbbell in front between the legs
– Hold the position for a while and then return to the starting position. Then repeat until complete the set

7. Dumbbell Biceps Curl

Toned part: Inner arm muscles

– Stand with legs spread as far as the shoulders. With both hands with dumbbells Slightly bend the elbows And turn the wrist towards you
– Slowly raise the dumbbell up to the shoulder. Hold the position for a while. And return to the starting position
– Repeat until complete set

8. Dumbbell Triceps Extension

The part to be tightened: the back of the arm muscles.

– Stand with legs spread as far as the shoulders. 1 hand holding the heaviest dumbbell
– Lift the dumbbell over the head to the back. Try to contract your arms and bring the dumbbells as close to your back as possible.
– Hold the position for a while Then return to the starting position
– Repeat until complete set

9.Side bend

Toned parts: abdominal muscles, waist

– both hands holding dumbbells Stand with legs spread over the shoulders.
– leaning on the right side Keep the dumbbell level about the knee. Where the back is always straight Hold the position for a while.
– Return to the starting position Then leaned over to the right
– Repeat until complete set

At least do this program with dumbbells once a week and do it regularly. It will help to firmware the shape for us to have the whole body. But if someone is able to play this program 3 times a week, the results will be even faster. But I recommend exercising with dumbbells every other day. To relieve muscle fatigue and reduce the chance of injury.

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