A full strength routine to do if you only have a few dumbbells

Strength training They can be developed through many methods, systems, or tools Which ranges from using body weight to using specialized machines with things like bars, disks, and bells, or what interests us today, dumbbells.

You’re in luck because if you only have weights to train, you can work all of the muscle groups in your body with them. In this article, we bring you a complete routine using only dumbbells.

Training design

the trunk

an exercise

a series

Replay

to laugh

rest time

Dumbbell flat press

4

8-20

1-2

90 “at least

Dumbbell shoulder pressure

4

8-20

1-2

90 “at least

Dumbbell row

4

8-20

1-2

90 “at least

Side lifts with dumbbells

4

8-20

1-2

90 “at least

leg

an exercise

a series

Replay

to laugh

rest time

Centadella Cup

4

8-20

1-2

90 “at least

Back steps with cufflinks

3

8-20

1

90 “at least

Roman Dead Weight with Mancuernas

4

8-20

1-2

90 “at least

One leg butt bridge with cufflinks

4

8-20

90 “at least

As we can see, we move Between 8 and 20 repetitions, Is optimal for gaining muscle mass and strength as long as the voltage nature is high, which we controlled with RIR between 1 and 2.

Remember that RIR is an acronym for Repetition in Reserve or Chamber, A self-regulating tool that tells us what weight we should use, in this case, to end the chain feeling we could have done one or two more repetitions.

On the other side, Comfort should always be guaranteed to a minimum It guarantees us a good performance in the next series.

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Flat Dumbbell Press

The dumbbell flat press is a basic horizontal pushup for the chest muscles, anterior muscles, and triceps. Which feature has the most To the bank Is that it provides more travel for motion by being able to lower the dumbbells beyond the superficial line of our chest.

Dumbbell shoulder pressure

Dumbbell shoulder pressure, like any upper pressure, is a A basic exercise for our shoulders, Specifically the anterior and lateral deltoid.

It is important to let our elbows drop beyond the parallel line 90 ┬░ because the anterior deltoid is able to exert maximum strength as early as 60 ┬░ of shoulder flexion.

Dumbbell row

A dumbbell row is a basic exercise for the wide back. Although we can do it with one hand, in this case we have chosen the binary version.

Try to perform the movement of the pendulum, That is, starting from the vertical line of your shoulders with the floor and ending towards the hips.

Lateral dumbbell lift

Lateral lifting is probably the best exercise for the lateral deltoid, as it is concerned with the movement of the shoulder abduction.

Importance: Don’t keep your elbows closed or climb above 100 degrees, That is, farther from the line parallel to the Earth.

Centadella Cup

A cup squat is an ideal exercise for practicing the squatting motion before trying Back squat tape. This is because by having the weight in front of our center of gravity, the position is more stable.

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Important: Try to reach a depth that exceeds 90 degrees to the parallel line. With this we will cause the most outreach of the brigades and the greatest activation on those close to us.

Lunge again with dumbbells

The back lunge exercise is a great exercise for each of our quads Our hamstrings And buttocks.

If we recommend doing it the other way around, it is because They are the nicest on the knee joint box.

The deadlift of a Roman dumbbell

Roman deadlift It is a graphic description of the dominant hip movement and perhaps the best exercise to work on the hip extensor function of the hamstrings in addition to knee flexion.

Dumbbell bridge from glute to one leg

Finally, we finished the brigade bridge with dumbbells with one leg. It doesn’t take a lot of exposure because it’s the essential exercise par excellence We have large brigades.

If we choose to do this on one leg, it is for the simple reason that dumbbells alone are probably an insufficient load to perform the exercise with both legs on the floor.

In Vetonica | Nutrition Keys to Get Fit This course at home or in the gym

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Aileen Morales

"Beer nerd. Food fanatic. Alcohol scholar. Tv practitioner. Writer. Troublemaker. Falls down a lot."

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