8 Great Home Exercises You Can Do Only With Dumbbells

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You have to know that one of the best ways to stay in good shape and control your weight is to be more physically active. The most popular method is to go to a gym. However, many people find it frustrating or don’t have enough free time to visit a gym a few times a week. Also, people with poor performances might feel embarrassed to train with other people who might be in better shape. Moreover, we are aware that it could be hard to find the motivation to start exercising, especially if you were avoiding any sort of intense workout for a long time. In that matter, you should consider starting training at home.

While many people think about how they could improve and gain muscles only with all those machines available in the gym, there are many methods that you can practice at home and get great results. You don’t need to buy any of those machines for training since there are various workouts that you can train only with the weight of your body. However, adding some help is very useful, and a pair of weights can be a great option to help you achieve your preferred appearance. Push-ups, squats, sit-ups, and many other exercises are excellent ways to get you in shape. Websites such as Your Workout Book have plenty of guides on the right exercises to include and the equipment to perform them safely. You might want to check it out.

However, dumbbells will provide you with even better efficiency.  You don’t have to worry about additional expenses since you can find this equipment for an affordable price, like the one that you can find at dumbellsreview.com. Nevertheless, a lot of people think how you can only practice several types of workouts, but this equipment offers you a variety of exercises for the whole body. We are going to introduce you with some of the best options for home training sessions.

Source: Verywell Fit

1. Floor Press

This method will help you to build up the muscles in your arms and chests, and it is a very simple option for people interested in training at home. You will have to lie down on the floor and lift the dumbbells upfront and hold them for a few seconds. The main advantage is for the chests since this is a great alternative to bench press. Your moves should be slower since the weight is much lighter than in the gym. The best way to start is to have four sets with ten repeats per set.

2. Bent Over Row

If you want to apply pressure to your upper back, this option will help you to improve the muscles in that area. The correct method for a bent-over row is to bend slightly forward, bend your legs a little, and position your hands to be in the same line with your shoulders. It is great for the lower back as well, which is a great thing considering that many people have issues with this part of the body. You should include four sets and have one-minute rest between them.

Source: Women’s Health

3. Reverse Fly

The main feature of this option is the pressure applied to your chests will help you to build muscles in this area. You will have to stay in the proper position and try to raise your hands as much as you can while holding the dumbbells. It might seem challenging in the beginning, and it is very important to do it properly to avoid injuries. Therefore, you should know your limits and start with lighter weights.

4. Renegade Row

This workout is perfect for the whole body since you can achieve balance and apply pressure to the core. Take the right position where you should hold the dumbbells on the floor and keep your body at an angle of 45 degrees. Try to remain steady after you lift the hand. If you manage to do it properly, the benefits could be seen after a short time since it applies pressure on the muscles in the abdomen, arms, chests, and shoulders.

Source: 30 Day Fitness

5. Biceps Curl

This is the most popular practice with dumbbells and can show the fastest results. It is quite simple, and you will only need to stand still and lift weights with both of your hands. However, it is important to keep your body in the proper position to avoid injuries to your lower back.

6. Triceps Extension

When it comes to positioning, it should be the same as for the biceps curl. However, many people find it much more challenging in the beginning since it is harder to build the triceps than the biceps area. Therefore, use a lighter weight at the start and slightly increase it over time. It can affect the core as well, which is the main reason to remain in steady position.

Source: Coach Mag UK

7. Triceps Kick-Back

You have to take the same position as for the reverse fly method. However, you will lift the weight behind your back. Be sure to have correct movement of your arms and try to lift as much s you can in the back to hit a variety of muscles in the triceps area. Also, we have to mention the great advantage related to core muscles. Most of these workouts require you to remain in stable position which can strengthen your abdomen.

Spider Curl

The main benefit of this option is that you can combine the pressure from different sessions in one workout, like the squatting and biceps curl. It is essential to keep the spine in the correct position and avoid any movement with it while lifting the weights. The great risk of doing any of these workouts on your own is that you could damage your back or some other part of the body. Also, the danger is even bigger if you continually repeat the same mistakes.

Source: Simple Fitness Hub

Last Words

As you can see, there is a wide selection of training sessions that you can easily perform at your home and reach the same results as with various machines and weights in the gym. That is especially beneficial for people who just started to train since there won’t be people around who might annoy you. Besides the training, it is very important to pay attention to your diet plan. Even if you are working out intensively every day, processed food and sugar can prevent you from reaching the right results.

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