Hi #sportlovers regarding gym operations at @pmsportclub while off, there are some tips for you to exercise using only dumbbells at home.
Here are 5 dumbbell exercise tips at home:
1. Dumbbell Straight-leg Deadlift
The first type of dumbbell exercise is the dumbbell straight-leg deadlift. The trick is to take a pair of dumbbells with both hands, and hold them by extending your arms down until they are in front of your thighs. Stand with feet hip-width apart and knees slightly bent. Prepare your core muscles throughout the movement.
Without changing your straight knee posture, bend your hips until your torso is almost parallel to the floor. Hold, then push your hips forward, tightly clenching your glutes to return to the starting position.
2. One Arm Swing
The second type of dumbbell exercise is the one arm swing. This movement is done by standing with your feet shoulder width apart, your toes pointing slightly outward, and your knees slightly bent. Hold a dumbbell in one hand, directly in front of your hips. Hold the other arm straight, parallel to the floor.
Push your hips back and bend at the waist, keeping the dumbbells close to your body. Puff out your chest and keep your core strong and your back straight. After that, push your hips forward and tighten your glutes to swing the dumbbells up through the front of your body. Then lower the dumbbells back to the starting position.
3. Cross Body Hammer Curl
The third type of dumbbell exercise is the cross body hammer curl. The trick is to hold a pair of dumbbells and extend your arms fully down at your sides. Maintain an upright posture with palms facing the body.
Begin to slowly lift the dumbbells across the body to the opposite shoulder. Be sure to keep your palms pointing inward and tighten your biceps in a peak position. Pause briefly, and lower slowly back to the starting position.
4. Dumbbell Shoulder Press
The fourth type of dumbbell exercise is the dumbbell shoulder press. To begin, grab a pair of dumbbells and raise them to shoulder height with both arms bent and palms facing outwards.
Stand straight with feet shoulder width apart. Then push the dumbbells above your head until your arms are straight up. Pause for a moment, then lower the weight slowly back to the starting position.
5. Goblet Squat
The next type of dumbbell exercise is the goblet squat.
The trick, stands with your feet set wider than shoulder-width apart and holding dumbbells with both hands in front of your chest. Then move your body down until you are in a squat position. Then climb back up to a standing position.
Well, you can practice it while at home, I hope it’s useful.