This general home body workout is ideal for working the whole body without mousse, without noise. All you need are a few sets of dumbbells and these basic exercises. All these movements will hit the main muscles of your body, including the chest, back, shoulders, arms, legs and abdomen for a short period of time. It includes all the classic exercises and can be done in a short period of time. I really love this workout when I’m bored for a while, but I just want to get the job done.
1 – General body training at home with bunches
Before trying this workout, consult your doctor if you have injuries, illnesses or other conditions.
Various dumbbells, bench or step (you can use the floor if you do not have one)
Beginners: Start without weight or light weights and do 1 set of 14-16 repetitions of each exercise
Intermediate / Advanced: Do 2-3 sets of 8-12 reps with enough weight that you can only complete the desired number of reps
Warm up with 5 minutes of light cardio or warm up versions of each exercise.
Replace or skip exercises that cause pain or discomfort.
2 – Chest pressure
The general training of your body begins with the chest press, one of the best ways to work the chest. The chest includes some of the largest muscles in the body, but you also work on the shoulders and triceps with this exercise, which makes it a great combination move.
How to: Lie on a bench or step and hold dumbbells over your chest. Bend your elbows and lower the weights while your elbows are at about 90 degrees – they should look like neck posts at the bottom of the movement. Push the weights back and repeat. Reduce and repeat for 1-3 groups of 8-16.
Helpful Hint: The chest is a larger muscle group, so you can usually go a little harder with this exercise, depending on how much experience you’ve done.
3 – Row of One hand
One manual row.
You worked in your chest, now it’s on the next big muscle group in your upper body, your back. The only row of arms works on the lattice, on the large muscles on either side of your back. As a bonus, you will also get a lot of biceps work out there as well.
How to: Place the left foot on a foot or platform and hold the left hand or forearm on the upper thigh. Hold a weight in your right hand, lean forward, keeping your back to the side and absorb, and hang the weight down to the floor. Bend the elbow and pull it with a paddle motion until it is level with the torso or just above it. Squeeze your back at the top of the movement. Reduce and repeat for all repetitions before switching sides. Reduce and repeat for 1-3 groups of 8-16.
Helpful Hint: Lats are a large group of muscles and can usually handle heavier weights. Try to choose a weight that really challenges you for this exercise, usually between about 8-20 pounds for women and 15-35 pounds for men.
4 – Above the Press
Then your whole body workout is your shoulders, which may already be a little warmer than the chest presses you did earlier. If you want strong, sturdy shoulders, presses should be your first choice. They are aimed at both the middle and the anterior deltoid, which makes it a great overall move.
How to: Stand with your feet around the hip distance, holding weights at ear level with your elbows bent (like neck posts). Press the weights up and down, while maintaining the correlation and avoiding the distortion of the back. Reduce and repeat for 1-3 groups of 8-16 reps.
Helpful Hint: Avoid putting your hands down your shoulders, which emphasizes the shoulders and is a way to cheat. Instead, look in the mirror and make sure you keep this form of mail every time.
5 – Impact Bullets on One leg
The blow bends on one leg.
I love curly biceps and as an added bonus you can work on your balance by doing them while standing on one leg. It’s harder than it looks!
How to: hold weights in both hands, palms facing up and lift your right foot off the ground, holding this position (if you can!). Now, roll the weights to the shoulders, palms still turned to the side and squeeze the biceps. Reduce and repeat for 1-3 groups of 8-16 reps.
Helpful Hint: Avoid swinging, which increases the momentum of the exercise. Instead, move slowly and in a controlled manner so that you use all of your muscle fibers to lift that weight.
6 – Inspirations
There is no complete body workout without working with the triceps, that wonderful area in the back of the arms that tends to, say, continue to wave long after we have removed the hello? Now you can do this one-handed move at once, which I like, but I really like doing it with both hands, because you get some great basic work with this one, and I’m multitasking. Just make sure to bend your knees and support your abdomen to support your lower back.
How to: Bend at the waist, keeping your back to the side and the abscess grips and pull your elbows to your torso (of course, there should be weights in your hands). While holding this position, straighten your arms and squeeze the triceps muscles. Reduce and repeat for 1-3 groups of 8-16 reps.
Helpful Hint: If you find that your back is bothering you, bend your knees or lean one knee on a bench and do it with one hand at a time. Keep your elbow close to your torso at all times and don’t let it move until you’re tired. Feel that you are holding an envelope in your armpits.
7 – Death
Deadlifts are one of the most difficult exercises you need to learn to do properly, but I love this movement to transfer to the lower body of the workout. Not only is it aimed at glutes and hamstrings, it also works the lower back as well, complimenting the shoulder shoulder exercise you did earlier.
How to: Stand with your feet shoulder-width apart and hold weights in front of your thighs. Tip from the hips and lower weights to the floor, back straight and shoulders back. Go back to the beginning and repeat for 1-3 groups of 8-16 repetitions.
Helpful Hint: Keep your shoulders up throughout the exercise. It is tempting to get around your back with this move, which puts only your lower back at risk of injury. Think about distorting your back or, if you really have problems, try this Hip Pinge First.
8 – Cells
He squeaked with fools.
Keys are probably one of the most important exercises in any strength, especially general body training. This functional exercise helps you work on all the muscles you use every day to sit, stand, walk … basically do almost every lower body movement you do in one day.
How to: hold weights in each hand and stand with your feet around the distance between the hip-distance. Bend your knees and squat, knees behind your toes and squat as low as possible. Press back to start and repeat for 1-3 groups of 8-16 reps.
Helpful Hint: Consider sending your ass behind you when squatting, focusing on your glutes and thighs instead of your knees.
9 – Lunges
If you want to get the most out of your overall body workout, the beds are worth it. They work in multiple muscle groups, which means that you work with your body with less exercise, thus saving time and making the most of your workout.
How to: Stand in a forked position and bend both knees, lowering yourself while holding the front of the knee behind the heels. Lift back and repeat before switching sides. 1-3 groups of 8-16 repetitions.
Tips & Warnings If your inflammation hurts your knees, try one of these shelter alternatives.
10 – Bicycle
If you really want to focus on your ABS, the cycling crisis is the way to go. This move works every abdominal muscle, with an emphasis on the hips.
How to: Lie on the floor and put your knees in your chest. Straighten your right leg as you rotate your body, sticking your right elbow to your left knee. Repeat on the other side on the bike. Repeat for 1-3 groups of 8-16 reps.
Tip: If you find bikes a little difficult for you, try this bike modification.