Quarantine has forced us to spend many hours confined at home and many people have been encouraged to play sports. This time we are going to offer you some simple exercises with weights, that will make you want to do them daily and not lose consistency. You only need a few weights or dumbbells (if you do not have it at home, you can replace them with objects such as a brick of milk or a kilo of flour or legumes), a mat or towel and 15 minutes to train and tone your muscles without leaving home.
Simple exercises with weights you can do at home
Dumbbell bicep curl
With this exercise, you work the flexor muscles of the wrist, the biceps, and the middle trapezius. Take both weights, it is important that both weigh the same, and raise your forearms to shoulder height by flexing your elbows. The back should be straight and the palms of the hands facing forward. Do 3 sets of 10 repetitions each.
French press with weights
To perform this exercise you must lie on your back on the mat. With a weight in each hand, bring your arms to the front (center of your chest). In a controlled motion, flex your elbows and bring your hands behind your shoulders. Then return to the original position. Repeat 10 times in two 2 series.
Dumbbell Triceps Kick
Grasp a weight with one hand, the palm should face the torso and line parallel to the ground. Slightly bend your knees and bring your waist forward. Fully extend the arm that grips the weight. If you have trouble keeping your balance you can use a fulcrum. Do 3 sets of 10 repetitions each, 5 for each arm.
Military press with weight
This exercise works the rhomboids, triceps and upper chest. When doing it at home, we must sit on a chair with a high back, to do it correctly. Hold a dumbbell in each hand, flex at shoulder height and carry it over your head. Keep movements under control at all times. You can do 3 sets of 10 repetitions each.
Front lifts with weights
To perform this exercise you must stand upright, with your back straight. Hold a dumbbell in each hand. Raise one arm, extended to shoulder height, and alternate movement with the other arm. You can do 3 sets of 10 repetitions each.
Dumbbell Lateral Raises
Standing with your back straight, hold a dumbbell in each hand. Then raise your arms to shoulder height. When you hold the weights, the palms of your hands should face the floor. Hold the position and return to the original position. You can do 2 sets of 10 repetitions each.
Dumbbell front squat
Put yourself in the same position you use to do traditional squats. Hold a weight with both hands, in front, just in front of your chest. When you go down, try to do everything you can, then return to the starting position. You can do 2 sets of 10 repetitions each.
Stride with weights
To perform this exercise you will alternate between one arm and the other depending on the leg you exercise. Standing with one leg in front of the other, bend your knees and rest one of them on the floor. The arms can be left close to the body or raised above your head. You can do 3 sets of 10 repetitions each.
Dumbbell chest opening
This exercise must be done lying on the floor face up, take a weight with each hand and bring them to the center of the chest, with arms extended. Lower your arms to touch the ground, it is important that the fall is not abrupt but that you control the movement, then raise your arms to the starting position. You can do 3 sets of 7 repetitions each.
Tate press
For this exercise, you need to lie on the floor on your back, stretch your arms with the dumbbells and bend your elbows so that the movement allows you to place the weights in the center of your chest. Then go back to the original position. You can do 3 sets of 5 repetitions each.
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