In home workouts, it is not easy to properly load large muscle groups, especially if you only have light dumbbells. Fortunately, you can complicate the exercises without buying additional shells.
In this complex, simple movements – lunges, push-ups and thrusts – become much more effective due to the prolonged eccentric phase, pulsation and execution on one leg.
You can do a workout with the lightest fitness dumbbells and still pump your shoulders, hips and core muscles well.
How to do the workout
Do the following exercises for the indicated number of times:
- Lunges with pulsation forward and backward – 20 times.
- Negative push-ups with traction – 10 reps.
- Side lunge with access to one leg – 10 times in each direction.
- Single leg glute bridge press – 10 reps on each side.
- Pulsation in the squat and thrust to the chest – 10 times.
Perform exercises in a row, resting between them for a minute. When you finish the last one, repeat from the beginning. Make three circles.
How to do exercises
Lunges with pulsation forward and backward
Take dumbbells in your hands, lunge with your right leg, slightly tilting your body forward, but keeping your back straight. Immediately make one pulsation – an up and down movement in a small range.
After that, rise and immediately, without stopping, lunge back with your right leg and pulse.
Due to additional squats and non-stop changing of legs, the muscles do not have time to relax, quickly clog and get a good stimulus for growth.
Stand in an emphasis lying on dumbbells. Within 3-4 seconds, lower yourself into a push-up, gently bending your elbows. Keep your back straight and your abs tight.
Then abruptly exit the push-up and perform dumbbell rows to your chest, raising your right and left arms in turn. Repeat first.
Side lunge with one leg
Take dumbbells in your hands and perform a lunge to the side. Tilt your body, keeping your back straight, lower your straight arms down, as if you are going to do a deadlift.
With a sharp movement, come out of the lunge and lift your right leg up, bending it at the knee. At the same time, bend your elbows and raise the dumbbells to shoulder level.
Lower back into a side lunge with your torso tilted. Continue in the same spirit.
One leg glute bridge press
Lie on your back, bend your knees and place your feet on the floor. Take dumbbells in your hands and hold them next to your shoulders.
Tear off the pelvis so that the body from the shoulder blades to the knees stretches in one line. Then lift one leg, leaning on the heel of the second, tighten the buttocks and fix the position.
Without lowering your leg to the floor, perform 10 dumbbell presses. Move smoothly and under control – this will help to better load your arms and chest.
Rest a little, switch legs in the glute bridge and repeat.
Squat pulse and chest pull
Place your feet shoulder-width apart or slightly narrower, take dumbbells and hold them in bent arms next to your shoulders. Perform a smooth squat as deep as you can.
Make sure that your heels do not come off the floor, and your back remains flat. Then make a pulse in a small range and fully straighten up.
Tilt your body forward, keeping your back straight, and stretch your arms down. Do a row of two dumbbells to the chest, return to the starting position and start over.
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