Markethealthbeauty.com | Most Effective Full Body Workout With Dumbbells at Home – With only 2 dumbbells, you can exercise all muscle groups in the body, helping to increase health and muscle strength without leaving the house.
With the complicated development of the Covid-19 epidemic, limiting going out of the house to avoid spreading the disease is something that each individual should do on their own.
For people who are often active, staying at home can be uncomfortable. That’s why you can practice bodyweight exercises at home, does not require a lot of assistive equipment, such as weight training.
Principles of fast weight training
- Heavy weight training: To get bigger muscles, you should do heavy weightlifting. Your muscle fibers will be destroyed more. Doing this over and over sends a signal to your brain that the muscle area you’re working on needs to grow. The body will focus on protein to develop that muscle area. Weight of 65% or more of 1RM considered heavy weight.
- Change weights frequently: Muscles have the ability to adapt to challenges. When we are not challenged, we will be “bottlenecked”. You need to plan to increase the weight regularly, so that the muscles are always in a state of “challenge” and will be forced to grow.
- Rest: When lifting heavy weights, muscle fibers will be destroyed and need time to recover. Therefore, you need to let the heavy muscle group rest for 36 to 48 hours. If you continuously exercise heavily, the recovery ability of the muscles will be low and the muscles will not be able to grow, which can even lead to injury when exercising.
- Nutrition: Protein is the building block of muscles. The addition, protein rich foods post-workout is the key to big and strong muscles. In addition, you also need to add vitamins and mineral salts so that your metabolism will not be disturbed when you eat too much protein.
Read More:
Muscular Strength Exercises: Example, Types, and Benefits
Top 7 most effective Full Body Workout With Dumbbells at Home
Dumbbells have the ability to evenly distribute the balance between the two sides of the body and are very flexible to use, so you can practice many different movements.
You can do this 7-step exercise at any time. However, it should be in the afternoon when the body will have more energy. Should practice words 2-3 times per week for uniform muscle growth.
1. Straight leg single dumbbell lift
This is also one of the best gym exercises for men at home.
- Function: This exercise works at the same time as the lower back and the hamstrings, the glutes, and part of the longitudinal back muscles.
- Doing: Stand up straight with dumbbells in both hands, feet wide apart. Bend down low with a straight back combined with slightly pushing back to stretch the back thighs until you can’t go lower, then pull back.
- Quantity: 4 sets of 10 reps each.
2. Push chest on a flat surface
- Function: This exercise works the chest muscles, triceps and a bit of the shoulder muscles;
- Doing: Lay on a flat surface (ideally a bench) place the dumbbells in a bent position, then push the dumbbells up and close your arms and then slowly lower them back to the starting position;
- Quantity: 4 sets of 10 reps each.
3. Hug dumbbells Squat
- Function: This exercise mainly affects the front thigh muscles, the auxiliary muscle groups involved are the lower back, buttocks, and hamstrings. Weight holding posture requires the participation of shoulder muscles, biceps;
- Doing: Hold weights in front of your chest as shown, stand with feet shoulder width apart. Slowly lower yourself down so that your back is straight, and your hips are lower than your knees, then push back to the starting position.
- Quantity: 4 sets of 10 reps each.
4. Dumbbell roll
- Function: Exercise biceps, forearm muscles
- Doing: Stand or sit in a chair with straight dumbbells in both hands. Roll weights from low to high when returning the weight to the original position, perform slowly;
- Quantity: 4 sets of 10 reps each.
5. Carrying dumbbells and shrugging
- Function: banana muscle
- Doing: Stand up on the stairs or anywhere high with half your foot first, hold a dumbbell in one hand, the balance in the other hand, lower your foot on the other hand and then bounce back.
- Quantity: 4 sets of 15-20 reps each.
6. One hand and one flipper
- Function: Eat in the lats – back muscles
- Doing: Stand with one foot on a chair and your arms relaxed with dumbbells. Pull the dumbbells up until the lats are fully engaged. Practice with each side of the body in turn.
- Quantity: 4 sets of 15 reps each.
7. Crunches with dumbbells
- Function: Exercise overall abs, help create 6 packs
- Doing: Lie down with your legs hooked into a firm position or have someone hold, arch your back, and hold the dumbbells forward. Bend up, from a lying position with your hands holding the dumbbells in front of you.
- Quantity: 4 sets of 10-15 reps each.
Some notes when weight training
- If you’re a beginner: Focus on correct posture before training with heavy weights.
- Always warm up 5-10 minutes before weight training.
- Attention: Breathe properly when doing weightlifting. Inhale when lifting weights, exhale when lowering weights.
- Pain at the beginning of exercise and when increasing the level of exercise is completely normal.
