How to get started
If you’re working out at home, you may want to buy adjustable dumbbells. This way, you can add or remove the weighted plates depending on the exercise you’re doing.
To start off, try to do two to three sets of 10 to 15 repetitions for each of the following exercises. Once 15 reps of a particular exercise become easy, move up to a heavier weight.
- 1.Start with 5- or 10-pound dumbbells, or a lighter weight if needed.
Sit straight up in a chair or on a bench, with your knees at a 90-degree angle to the floor. Hold the dumbbells with your palms up. Rest your forearms on your thighs and let your hands hover just beyond the edge of your knees. Relax your hands so the weights fall slightly below the top of your knees. Slowly curl the weights upward, then return to the starting position.
- 2.Sit up straight and grab a dumbbell with both hands.
Raise it above your head so it’s vertical and in line with your spine. Brace your core and lower the weight behind your head until your forearms touch your biceps; then press back up to the start, keeping your upper arms stationary.
- 3.Hold a dumbbell in each hand, letting your arms hang by your sides.
Keep your back straight and curl the weights up until your thumbs are near your shoulders. Squeeze, then lower. Now rotate your wrists so your palms face backward and curl again.
- 4.Standing holding a dumbbell in each hand at shoulder height, palms facing forward.
Raise each arm to push the weight up until it is fully extended. Lower to the start position and repeat. Keep your core tensed throughout.
- 5.Sit on a bench or chair with your legs apart
lean forward slightly. Pick up a dumbbell with your left hand and rest your elbow against the inside of your left thigh. This is the starting position. With your palm facing up, slowly curl the dumbbell toward your shoulder. Pause, then slowly lower the weight to the starting position. After you do a set with your left arm, do the same with your right arm.
- 6.Lie on the floor or on a bench, with your feet flat on the floor.
Hold a dumbbell in each hand, with your palms facing down toward the floor. Bend your elbows so that your hands are at a 90-degree angle from the floor. Inhale, and position the dumbbells a little wider than your chest. This is the starting position. As you exhale, push the dumbbells upward, keeping your elbows slightly bent. Then, slowly lower the dumbbells back to the starting position.
Recommended RELIFESPORTS American indoor fitness equipment mentioned in the article:
- Dumbbell set has many different weight can be chosen.This dumbbell group is available in sizes from 15, until 50 lbs in 5lbs increments.
- The good air tightness of the material, has the function of preventing air corrosion and rusting, using the technology of thermoplastic molding. Will not meet the welding problem.
- Electroplated pure steel grip rod makes the dumbbell anti-slip and wear-resisting. One body molding, tailored for you.The joint of grasping rod adopts electronic welding, which is firm and does not hurt hands
- Versatile-dumbbells provide the ability to target specific muscle groups or perform full-body exercises
- Durable-The iron core is made of ASTM A48 grade 20 gray cast iron, then precision immersed in 3 mm neoprene to ensure safety and comfort.
- Non-Slip-Grip DesignThe original hexagonal head prevents rolling. The medium-diameter handle provides the necessary grip and safety during use. Neoprene coating is durable and protective.
- Ideal for training individual muscle groups or major muscle groups, HIIT exercises and walking