When you think of building muscles, weight training and bodyweight exercises are the first things that are likely to strike your mind.
But it is important to understand that combining cardio with strength training is essential.
While revving up your cardiovascular fitness can be done anywhere, in the gym, at home or outdoors in nature, working with weights may seem very restricted.
However, that’s not true. With just two perfect-size dumbbells, you can tone and strengthen your muscle mass at the comfort of your home.
Here are six exercises you can try.
1. Bicep curl
How to perform:Step 1: Hold a dumbbell in each hand. Keep your arms hanging by your side.Step 2: Keep your elbows close to your torso.Step 3: With your upper arms fixed, exhale as you curl the weights upwards, while contracting your biceps.Step 4: Return back to the initial position and repeat the same on the other side.
2. Dumbbell front squat
How to perform: Step 1: Stand with your feet slightly wider than hip-width apart.Step 2: Hold a dumbbell in each hand with your arms by your sides. Step 3: Bring the dumbbells up to your shoulders.Step 4: With your head facing forward, your back straight, and your chest high, bend your knees and get into a squat position. Step 5: As your thighs are parallel to the floor, rise back up to a standing position.
3. Dumbbell lunge
How to perform: Step 1: Stand with your feet hip-width apart. Step 2: Hold a dumbbell in each hand with arms by your side. Step 3: Take your right foot forward and get into a lunge position, creating a 90-degree angle. Step 4: Press through your feet to come back to a standing position. Step 5: Repeat on your left side.
4. Chest press
How to perform:Step 1: Lie down on your back on the floor or on a bench. Step 2: Hold the dumbbell in each hand and position it straight above your chest. Step 3: Bend your elbows and lower down the dumbbells until they are in line with your chest.Step 4: Push the weights back up and repeat the movement.
5. Dumbbell bent-over row
How to perform:Step 1: Hold the dumbbell in each hand with your torso bent and knees slightly bent. Step 2: Pull up the dumbbells towards your waistline, while you engage and squeeze your shoulder blades. Step 3: Lower back the dumbbells to the initial position. Step 4: Repeat the movement.
