Don't
have a gym access? Need a simple routine you can do at home? Here is a simple
yet effective workout plan you can incorporate with just a set of dumbbells.
This plan will help tone and strengthen all your muscle groups. Let's take a
look at the exercises:
Bicep
Curls - 1. Standing with your legs and grip spaced shoulder width
apart. 2. Keep your abdominal muscles tight, chest up and elbows in. Your elbows
should remain stable in a fixed position, next to your sides.
3. Under control, lift the weight directly up while focusing on biceps muscles.
4. Stop when the weight is 90° from your shoulder joint and reveres the motion
back down.
5. Lower the weight down, stop just before your elbows are straight and reverse
the motion back up. Works Biceps
Hammer
Curls - Hold two dumbbells with your
palms facing each other (inward). Start with the dumbbells hanging by your side,
proceed by curling the dumbbells up through their full range of motion, pause
briefly at the top, lower under control and repeat.
Important Points: Do not move up and down in a jerky or uncontrolled manner. Focus on your biceps. This exercise can be done seated, standing or on an incline. It is very similar to ordinary dumbbell curls save for your palm position. Works outer bicep and forearm.
Duck
Squats - Take a wide stance with toes pointing out while holding a dumbbell
with both hands. While keeping your back straight and head up, bend at the knees
until your thighs are parallel with the floor or the dumbbell is just above the
floor and not touching it. Reverse the order to bring your body back up.
Works inner thighs
Straight
Leg Deadlifts - Stand with a shoulder width or narrower stance, if you have
long legs you can stand on a book or raised platform. Bend knees and bend over
with lower back kept straight. Grasp dumbbells in each hand. Lift weight to
standing position. With knees straight, lower back toward the top of the feet by
bending hips. Lift dumbbells by extending waist and hip until standing upright.
Pull shoulders back slightly if rounded. Works Hamstring muscles