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Build an athletic body with this Quickfire Home dumbbell circuit



You should know by now that you don’t have to slave for hours in a gym. In fact, more is often less because you need to give your muscles the recovery time they need to adjust and grow.

While reducing your exercise time can be beneficial, you need to make sure that the time you spend exercising is 100% effective. That’s what this six-pull, full body circuit does – all you need is a pair of dumbbells and the right attitude, and you’ll get exactly what you’re typed out of every session. So lose body fat and build new muscle to mass today.

How do I do the training?

Do the six dumbbell exercises in sequence, sticking to the detailed repetitions without resting until you have completed all of the repetitions on the sixth and final pull of the route. Rest two minutes, then repeat the circuit. Make a total of four circuits.

Pick a dumbbell weight that will allow you to perform the toughest lift for you in good shape. Increase the weight weekly as you get stronger

1
squat

Representative fifteen Rest 0sec

Stand up with your feet hip-width apart and hold a dumbbell in each hand. Keep your chin and chest up. Tense your core, then bend your hips and knees to squat as low as possible. Push yourself back through your heels.

2 Alternating lunge

Representative 12 each side Rest 0sec

Stand up with your feet hip-width apart and hold a dumbbell in each hand. Keep your chin and chest up. Jump forward and down until both knees are bent at right angles. Return to the start and switch leading leg with each repetition.

3 overhead press

Representative 12 Rest 0sec

Stand up with your feet hip-width apart and hold a dumbbell in each hand at shoulder height. Keep your chest high and support your core. Press the weights directly above your head until your arms are fully extended, and then lower them back to the starting position.

4 hammer curl

Representative 12 Rest 0sec

Stand up and hold a dumbbell in each hand, with your elbows at your sides and your chest and chin. Keep your elbows tight by your sides and roll the weights together. Press up, then lower under control.

5 Reneged series

Representative 6 each side Rest 0sec

Get into a push-up position with dumbbells. Tense your core and glutes to keep your body stable. Row a dumbbell with your elbow up, then lower it back to the floor. Alternate arms with each repetition.

6 Press

Representative fifteen Rest 2 minutes

Get into the push-up position with dumbbells. Tense your core and glutes to keep your body stable. Bend your elbows and keep them close to your sides to lower your chest to the floor. Push back hard.


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