How to train with dumbbells at home?
For some time now, the number of people who decide to exercise or follow their workout routines at home has been growing. This habit seems to be spreading and, despite being a good remedy for combating a sedentary lifestyle , it is necessary to follow a series of guidelines so that we can enjoy the effects of these exercises on our body.
To get the most out of these home exercise sessions, it is necessary to know the technique well to avoid vices and bad practices that lead to injuries or other damage, so we have made a brief review of the
TEN IDEAL EXERCISES TO DO WITH DUMBBELLS WITHOUT LEAVING HOME
Some are simpler, others are a little more technical, but they are all designed to strengthen a specific set of muscles and improve our physical condition.
1. DUMBBELL SQUATS
It is one of the best dumbbell exercises that can be done at home without a bench or any other similar accessory. In addition, this posture serves not only to tone the upper body , but also to work the abdominal region, which is usually the most affected when it comes to fat accumulation and poor eating habits.
2. DUMBBELL CHEST PRESS
A common problem when toning the body is leaving the arms below the ideal muscle mass index, giving them a very unflattering flabby appearance. The dumbbell chest press is an exercise designed to improve the condition of the chest muscles, helping to regulate the exercises with the lower part of the body and, above all, combating the laziness that often affects the arms, which are often the great marginalized of exercise routines.
Dumbbell exercises for flabby arms should focus on working the muscles on the front and back of the limb, which is something this routine does. You can even do reps using the bench press as a base to help your arms gain more muscle mass, although it's best to adapt the intensity of the exercise to each user.
3. DUMBBELL DEADLIFT
If you are looking for an easy, uncomplicated and perfect routine to work the back of the body, take a look at this one: one of the most recommended dumbbell exercises to work the back and shoulders. It uses the inertia caused by the dead weight of the body to generate resistance that helps the muscle gain mass with the effort generated , which helps to exercise the muscle group of the back and shoulders.
However, depending on the user's profile, it may be advisable to receive assistance, even telematic, from a specialist to avoid injuries or take into account certain aspects.
4. BULGARIAN SQUATS
It is a truly complete type of exercise that works several muscle groups in the upper and lower body. It improves coordination and increases flexibility. It can be done with or without dumbbells, but with dumbbells when the greatest benefit is achieved.
5. DUMBBELL SHOULDER PRESS
If we take a look at dumbbell exercises that can be done in a seated position, shoulder presses are one of the most popular. Ideal if you haven't trained for a long time , they are an ideal exercise for your shoulders to gain acquired resistance, improving their strength and helping with upper body coordination. They also combat sagging arms, which is why they are one of the most recommended for those who haven't yet acquired the habit.
6. DUMBBELL PULSES
Are you looking to work your lower body in particular? Weighted lunges are a great way to work your lower body while maintaining balance with your upper body if you've already toned up.
It is advisable to do small repetitions of five to initially adjust the intensity, and you can extend them as you gain tolerance to the defined resistance level.
7. DUMBBELL ROW
Another of the best dumbbell exercises to eliminate flabby arms. They work several different muscle groups and improve coordination, and you can combine them with other routines to improve their effectiveness.
Of course, to do it at home you will have to choose the location carefully, as it is advisable for the area to be as clear as possible to prevent any of your belongings from suffering possible damage due to the posture you are forced to adopt.
8. BICEPIT CURL
It is one of the many dumbbell exercises that you can do on the bench, although it is not mandatory. It is best to do it to gain stability , since in biceps curls, both the intensity of the exercise, defined by the weight, and knowing how to adopt a posture so that the muscles work count.
9. TRICEPETS EXTENSION
This may be one of the most complex dumbbell exercises to do at home (they are very difficult to do without a bench), but you can try it if you have a support point in your living room or exercise area that does not put any objects in the room at risk. Forget about using furniture. or movable objects to support yourself, as this can be dangerous.
It is a good way to combat sagging arms and tone them, making your arms look strong and muscular.
10. DUMBBELL PLANK ROW
It is one of the most complete exercises for working the main muscles of the upper and lower body. In fact, it is highly recommended for those looking to tone several muscle groups at the same time and obtain great results in a short time. Combined with bench press and bicep curls, it is an ideal option for creating effective routines that can be followed at home without difficulty.
