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The Ultimate Workout Plan for the Home



The fitness industry can sometimes seem like a confusing blur of new ideas, with novel diets, training classes, and equipment that is constantly surrounded by a hype that says they are the best way to get fit. If this gets cold for you, it should be reassuring to know that all of this can be ignored if you prefer a more traditional way to fitness – a series of dumbbells and some well-planned home exercises.

Maybe Well, you already have the dumbbells sitting in the back of the closet or under your bed. If you do not go to our best dumbbell summary, pick a pair. There is nothing flashy about a group of dumbbells unless you opt for the semi-magic that will change the weight for you at the touch of a button. But you can be sure that they are just as effective at getting you in shape.

That's as long as you know what to do with them, because no matter which method you use, the key to getting fit is a consistent workout plan. Like the four-week training plan below. The schedule includes three workouts per week (Monday, Wednesday and Friday) using the set, repeat and remainder counters listed below. The goal is to increase the weight you use each week as a tangible measure of the progress you make throughout the plan ̵

1; keeping you motivated.

Training 1: Monday

1 Barbell Swing

Sets 3 Reps 10 Break 60sec

Slide the dumbbell between your legs by pushing it Lift at the hips, and then push your buttocks muscles forward so that you can raise the dumbbell to shoulder height. Return the set to the start and go straight to the next repetition.

2 Heads

Sets 3 Repeats 10 Rest 60sec

Start with both weights held directly above the head, then bend at the same time on hips and knees to squat down without letting the weights forward.

3 Side Longe

Sets 3 Reps 8 on each side Rest 60sec

Start with a dumbbell in each hand, then make a big one Step aside and bend the leading knee, pointing your foot forward and keeping the knee in line with your toes. Press your leading foot to return to the beginning and then take a big step in the other direction to repeat the movement. Alternate pages with each repetition.

4 Renegade series with printout

Sets 3 Reps 8 Break 60sec

Holding a dumbbell in each hand, perform a pressure up, then a row at the side. Lower the weight and row the other dumbbell to finish a repetition.

5 Leg Rais

Sets 3 Reps 10 Rest 60sec

Hold a dumbbell between the feet with slightly raised heels. Keep your legs upright, lift them up until they are vertical, and slowly lower them under control, with your heels touching the ground.

Training 2: Wednesday

Like the first training of the week, this session focuses on functional movements. And they can not be more functional than a power snatch, where a weight in an explosive motion is shifted from a low position above your head. The next step is the jump occupation. This is a sure way to improve strength as you get tired in training. The two abdominal movements at the end of the session are among the most effective exercises you can do to find a rock-hard six-pack.

1 Power Snatch

Sets 3 Reps 10 Break 60sec

Hold a dumbbell with your knees bent in one hand between your legs. Explicitly stretch your hips, knees and ankles to lift the weight overhead. Once your body is straight from head to toe, drop in half to "catch" the weight above your head and stand up straight.

2 Squat Press (or Thruster)

Sets 3 Reps 10 Rest 60sec

Start with dumbbells at shoulder level and lower They crouch down, then stand up and press the weights directly over your head. Lower the weights and return to the starting position.

3 Jump Squat

Sets 3 Reps 6 Break 60sec

Start by lowering the dumbbells at your sides and into a half squat. Jump straight off the ground, land gently and head straight to the next iteration.

4 Windmill

Sets 2 Reps 10 on each side Rest 60sec [19659002] Hold a dumbbell over your head and bend your waist, by running a hand over your leg. Make sure that you always pay attention to the weight throughout the movement.

5 Roll-out

Sets 3 Reps 10 Rest 60sec

Kneel with the dumbbells under your shoulders. Roll the weights as far forward as possible, use your abdominal muscles to control the movement, and then return to the start.

Workout 3: Friday

It's the last workout of the week – but the moves do not get any easier. In fact, the first might be the biggest challenge you've ever tried. It may not look very complex or heavy, but pushing weights directly from a squat position requires impressive mobility and control. The session ends in Turkish dressings where you have to lie down and get up with the weight. It's so good that it's almost a whole workout in itself.

1 Steel Back

Sets 3 Reps 10 Rest 60sec

Start with the dumbbells above your head, then into an overhead squat. Lower the weights in the squat at shoulder level and then push them over your head. Repeat the lowering and pushing movement in an occupied position.

2 monopod Romanian deadlift

Sets 2 Repeats 10 on each side Rest 60sec

Stand on one leg, taking the weights hanging on the thighs. Hinges at the hips to lower the weights towards the floor so they stay close to your leg – do not come too far forward as this puts strain on your lower back.

3 monopod squats

Sets 2 Repeats 6-8 on each side Break 60sec

Get up on one leg with the dumbbells on your sides. Keep your chest upright and bend your hips and knees to lower yourself into a one-legged squat. Press back to start. Complete all reps on this leg and then switch to the other leg.

4 Woodchop Longe

Sets 3 Repeats 8 on each side Rest 60sec

Start with a dumbbell over your shoulder. Walk forward with the other leg while bringing the weight down and across your body. Do all the repetitions on a page and then swap the pages.

5 Turkish Rising

Sets 2 Repeats 6 Per Side Rest 60sec

Lie on the ground with a weight over your face. Bend your knee on this side, then get on your elbow, then on your hand and push your hips off the floor. Bring your straight leg back under your body, then take your hand off the ground and stand up.


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