FITNESSTOCKS FOR TRAINING FROM HOME
Are you a fitness lover? Today I bring you a routine to do with dumbbells and train from your own home. Before telling you that you can make your own gym at home in a very simple, cheap and with great equipment.
now we are going to analyze a dumbbell routine! Go!
A great way to sweat without leaving the house is to do a dumbbell training routine at home. It will be enough with only one session that lasts around 10 minutes where you are going to exercise all the main muscles. Arms, legs, chest, buttocks, and shoulders. You will start to burn the whole body.
Dumbbell training at home
1- Dumbbell thrusters
-Posture: Stand with your feet at the hips with a dumbbell in each hand. The palms should be inward and the elbows bent. So your hands should be on your shoulders.-Now to start the exercises squat down. Go as low as possible.
-Then push yourself up by raising your arms. It should be done in a single movement.
-Repeat the action 15 times.
2- Renegade dumbbell row
-Posture: You should be in the plank position with a weight in each hand. The hips should be raised in a straight line diagonally across the body.-To start the exercise, row your right hand up and keeping it close to your body. The elbow should be above the back.
-Return to the starting position and perform the same action with your left arm.
-Perform 15 repetitions.
From here we must stop the rhythm, as there will no longer be a number of repetitions. But within a limited time, you will perform as many repetitions as you can. It is important to take a 15-second break between the next three exercises. In addition, there will be three repetitions of 45 seconds of the total of the exercises.
1- Lumberjack with the dumbbell
-Posture: With your feet at the hips, you should hold a dumbbell with both hands. Lower your arms toward your left foot by bending your knees.-Stand by twisting your torso as you lift your right heel, and your body weight should be diagonal.
-Reverse the movement to return to the starting position. And repeat the action to the other side of the foot.
-Perform repetitions for 45 seconds.
2- Reverse lunge with twist
-Posture: start with your feet at the hips.-To start take a big step back with your left foot and bend your knees to lower into the lunge. In that same movement, roll your torso onto your front right leg.
-Get back on your feet and then repeat the action with the other leg.
-Repeat the action for 45 seconds.
3- Incline Dumbbell Side Fly
-Posture: Hold a weight in each hand. Feet shoulder-width apart and knees slightly bent.-To start lean your body forward and hips behind, showing a balance. Now lift the weights straight to the sides, at the height of your shoulders.
-Return to the starting position.
-Repeat the action for 45 seconds.
img:bit.ly/3qTdnn2
التسميات
fitness