This is a great workout that will completely work your upper body. Having a good upper body is necessary when you want to receive attention from others or to beach ready body for summer. If you are having Dumbbells at home, well that pretty much you will need.
Make sure you find the Dumbbells that are heavy enough so that your muscles get more stimulated. You can do these below listed exercises to get ripped up, about at any place and any time and in-order to get guaranteed results do them regularly.
This is a perfect workout that exercises your entire back covering triceps & shoulders, especially when you are far away from the machinery. Keep your left hand and knee on the weight bench and with your right hand holding the dumbbell. Remember to hang down your right arm a bit forward. Once you are in correct form, take a deep breath and pull your abs in.Now slowly life the dumbbell by pulling your right arm, extend till your elbow point towards ceiling making your upper arm parallel to the floor below. Then slowly lower the weight back down, and that completes 1 rep. Do this for about 12 reps.
Doing regular push ups is very much easy when compared to clapping push ups. This is intense variation of regular push ups. Keep your arms and legs in same place as done in regular push ups.Take a deep breath and come down slowly. Now comes the main part, you will need to jump back as high as you can and while doing so you must use your hands to clap and again come down to first stage. Maintaining a safe landing is important and so getting the correct motion. Since this works more effectively on triceps and chest, do only 5 reps at beginning. Do more once you get habituated.
This is a simple workout that can by using dumbbells especially for shoulders. Start this exercise by taking dumbbells in both of your hands. Bring those dumbbells over your head, while doing this make sure your entire body is upright and abs tight in to support your back.Slowly begin to press those dumbbells over your head in a controlled way. As you bring those dumbbells down, make sure your elbows are up to the level of shoulders and certainly not below that.
Then lift it up slowly, that completes 1 repetition. Use normal weights first to get habituated to correct motion. Do about 10 repetitions for 3 sets and later increase the weight for intense results.
Dumbbell Curls totally exercises your biceps. Hold a dumbbell in each hand, with your arms hanging to your sides.
And your elbows should be close to torso with your palms facing forward. When you are ready, keep your upper arms stationary as you move elbows to shoulders levels by readily contracting your biceps. Hold the weight for 2 seconds to squeeze your biceps.Then slowly bring back the dumbbell to original place. When you are lifting heavier weights make sure you don’t fully rock the body, adopt a rhythm so that you are not arching your back. Do about 15 repetitions for 3 sets.
Once you get adapted to moderate weights, then you can go for heavier ones.
Triceps Extensions can be done by standing up or by sitting on a bench. Take a moderate weight at beginning, carry the dumbbell overhead with both of your hands. As your elbows are overhead, lower your forearm. Now slowly raise the dumbbell up until your arms are stretched by contracting your triceps. That completes one round. Do about 12 reps in each set.
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