Want a strong physique? Add these 5 powerful workouts to your routine.

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These days, everyone is rushing to the gym, lifting weights, doing push-ups, and many more exercises to achieve a leaner and more muscular body. But in the current pandemic situation, it can get tricky to maintain an athletic physique with the gyms all shut down. Some full body dumbbell workouts

Did you know that gym is not the only place to achieve your goal for a stronger physique? Your home is the perfect alternative to the gym, where you can indulge in full body dumbbell workouts and manage to achieve your dream body. As full body dumbbell workouts can be done anywhere, all you need are dumbbells. So invest in the right kind of dumbbells that will support your goal of gaining a solid physique. Unlike a bodybuilder, you don’t have to spend hours at the gym because these full body dumbbell workouts can even be done during your lunch break, given the work from home situation.

 

Now that you’ve got the right dumbbells, here are some full body dumbbell workouts that you can indulge in at your home.

 

  1.     Bench press: Dumbbell bench press will spruce up not only your triceps but also work the shoulder muscles. You can start by lying on your back with a dumbbell in each hand. Keep each arm bent to the side of each shoulder, palms facing upward. Next, extend your elbows as you press the weights above your chest. Keep going until your arms are straight above your chest, but don’t touch the weights to one another. Then, bring the weights back down and repeat. Do this workout in 3 sets with 8-12 reps per set and 90-120 seconds rest between each set.

 

  1.   One arm swing: For a simple routine, this is the perfect workout. Hold a dumbbell between your legs, keeping it at arm’s length and assume the squat position. Swing the dumbbell through your legs as you drive yourself upward. Keeping your arm straight, bring the dumbbell up to forehead level as you straighten your legs. Repeat and swap arms for a complete set. Do this workout in 3 sets with 6-8 arms per set and 90-120 seconds rest between each set.

 

  1.   Calf Raise: Building your lower body is essential for mobility and stability. For calf raise, you need to stand upright and hold a dumbbell in each hand and your feet shoulder-width apart. Keep your arms straight and lift both feet until you’re standing on your toes until you feel the tension in your lower legs. Do this workout in 1-2 sets with 12-15 reps per set and 90-120 seconds rest between each set.

 

  1.   Triceps extensions: For this, you need to stand upright with a dumbbell in each hand. Fully extend your arms and raise the dumbbell over your head with palms facing upward. Bend your arms at elbows and engage your triceps slowly as you slowly lower the dumbbell behind your head. Do this workout in 2-3 sets with 8-12 reps per set and 90-120 seconds rest between each set.

 

  1. Lateral Raise: Hold a dumbbell in each hand with palms facing inward in a standing or seating position. Slowly lift the hand weights out to your sides until your arms are parallel with the floor. Do this workout in 3 sets with 10-12 reps per set and 90-120 seconds rest between each set.

 

Be persistent while doing these full body dumbbell workouts and achieve a stronger physique within weeks.

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