The body is like a temple. To respect it, we must live a healthy life and Energetic. However, at times, we may wish to expand and rebuild our sacred place. Material culture provides: Build a temple worthy of us through training. Many feel frustrated at the thought of the many hours that await them at the gym. With it, it is possible to significantly grow muscle even at home. With the necessary precautions and without improvisation at all, but it is possible. What we need is a pair of dumbbells.
These two tools are enough to stimulate the muscles of the whole body and make a wonderful impression in front of the mirror and acquaintances
The weights we use should allow us to do a maximum of 8 repetitions in a row. For greater versatility, the choice should fall on removable models, to which weight can be added and removed as needed. During a single workout, we recommend doing 3 sets of each exercise, resting for 2 minutes between each exercise. If our tools are too light, we increase the repetitions and reduce the rest to 60 seconds.
Let’s start from the shoulders
There are a lot of exercises to build deltoid strong. What we recommend today is the Arnold Press. Standing or sitting, we start with bent elbows and weights in our hands firmly, palms facing us. Performing one movement, we spread the elbows and push the weights above the head, until the biceps are equal to the ears. As we perform the movement, we rotate the wrists so that the palms are facing outward.
Let’s move on to the legs and buttocks
To strengthen the legs and buttocks, we can use squats, deadlifts, and lunges. An effective alternative is the cup squat, which is also great for beginners because it prevents you from bending forward too much. It is performed like a regular squat, but with the dumbbells held at chest height with both hands.
Let’s take care of the back
Rowing is effective for building broad and strong muscles. After lifting the dumbbells with a deadlift, we put the back at an angle of 45 degrees or less, being careful not to bend it. Keeping the buttocks contracted and the chest out, we pull the weights toward the navel, then extend the arms again.
For bibs, we don’t need the seat
Gym lovers will say that this is impossible, but chest training can also be effectively done at home. In a previous article we saw how to do it with body weight. Dumbbells can help us even more. Lying on the floor, in fact, we can do the floor press, which is a home version of the exercise that is done on the flat bench in the gym.
Steel arm exercises
All that remains is to train the biceps and triceps. As for the former, natural curls will do the trick. For the latter, let’s do this. While standing, bring the dumbbells behind the head, with the elbow bent about 90 degrees. At this point, we extend our arm. After completing the required number of repetitions, we change sides. We’ll feel your triceps reach their fullest potential.
In any case, we always remind you to seek advice from experts to make sure you don’t go wrong (or overdo) with our home workouts. Especially if you are a beginner.
It is possible to turn the body into a temple worthy of us: all you need is a commitment and two dumbbells. These two tools are enough to stimulate the muscles of the whole body and make a wonderful impression in front of the mirror and acquaintances.
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