assalamu alaikum to all the viewers and firstly,
Thank you all from the bottom of my heart.
You all liked our post and appreciated our channel
So i want to say Thankyou to you all.
And I'm back with this new post.
And i was getting request for this post from a long time that
All gyms are closed, people can't go to gym but how they can do workout
staying at home if they have pair of dumbbells.
So in today's, I'll tell you that how you can train your upper body with those pair of dumbbells.
Let's start our post.
Before going forward, let me explain you about the exercises so that it will be easier for you to understand.
I divided all the exercises in 4 groups. I'll train 1 muscle in each group that means
In the first group, I'll do Chest, Back in the 2nd, Shoulders in 3rd, and Arms in 4th.
With this, I'll give you a finisher exercise which will be specially for core.
Number Of exercises in each group will be 3. Number of reps for each exercise will be 8.
A small point to understand is that when I'll switch from 1st to 2nd and from 2nd to 3rd exercises of one group,
Then I'll not take any break in between. But after completing all 3 exercises of a group,
I can take 45 secs break. But number of sets in each group will be 2.
In 1st group, I'm covering Chest muscle. I'll perform 3 exercises.
I'll do it on the floor because many people may not have access to bench.
Make an arch in the back and then lift both the dumbbells like this and bring down slowly.
Whenever you bring hands down, let them touch the floor and then easily lift the dumbbells
And squeeze your chest, breathe out.
Again bring down in controlled way.
Here you have to do it slowly so that you can target your chest muscle.
As soon as your number of repetitions will be 8, go ahead for the second exercise which will be dumbbell fly
In which, take your hands down like this and let them touch the ground,
feel a good stretch in the chest and after that squeeze your chest.
Breathe out. In this exercise also, control while coming down.
Slow and steady. As soon as you complete 8 reps, go for the 3rd exercise
In which, join the dumbbells like this and after that bring the dumbbells down
till the time they come close to your chest
Like this. And after that lift up and squeeze your chest as much you can.
Keep rhythm in mind.
Perform 8 reps here also.
And like this, the number of sets will be 2.
Before going forward, I would like to share my experience with you all
In this lockdown, I tried this fitness app which I liked very much
It's name is Fitness Quotient by Furo sports.
One of a kind app which is launched for the first time in India.
As you all know that there are 3 parameters of fitness. Flexibility, Endurance and Strength.
And this app is designed keeping all these 3 in mind.
This is a very interactive app in which you can challenge yourself and your friends
With that you can calculate your fitness quotient score.
As much regular you will be, your fitness quotient will be that much high.
Now let me take you on this app's tour.
Firstly, we'll see the challenges.
In challenges, we're given with 3 parameters and different types of exercises are given in each parameter
So you can create a challenge by clicking on any exercise.
For that shoot a video, save it and throw the challenge to your friends.
So you can join any community according to you.
Another interesting feature here is leader board.
In this, you'll be able to see people's ranking and scores in all exercises and your also.
In my profile, you'll get your performance under all 3 parameters
so that you can track those and improve accordingly.
With exercises, you get a nice Content feature here in which you'll get free workout tutorials in activities
Healthy recipes and nutritional tips in Food
Many health related articles in Health section and you can read articles
in Motivation section about how to stay motivated.
So isn't it one of a kind app.
So download Fitness quotient by Furo sports app today itself and stay fit every day.
In the 2nd group, the muscle I'm covering is Back.
First exercise will be Bent over dumbbell row.
To do this, I have to bend from pelvic bone, lift chest and core tight
Both hands below the shoulders like this.
After that bring it up with a little jerk and squeeze upper back and rear delt and breathe out.
Release it slowly and again.
Perform 8 reps and target upper back properly.
As soon as you complete 8 reps, go for the second exercise which will be again rowing
In which you'll keep dumbbells like this in front and whenever you lift,
then bring dumbbells close to the pelvic bone and breathe out and squeeze your upper back.
Again release the dumbbells down slowly and whenever you release, stretch your lat muscle
and let the dumbbells come below chest and again lift it up and squeeze.
Like this. As soon as you complete 8 reps, go for the 3rd exercise immediately which is Dumbbell Shrugs.
By looking down, lift both the shoulders and squeeze Trapezious muscle.
You can jerk a little so that you can hit your muscle.
Perform 8 reps.
And similarly, the number of sets will be 2.
In 3rd group, the muscle I'm covering is shoulders. I'll perform 3 exercises
here also and the number of sets will be 2.
The first exercise I'm doing is Arnold Press. To do this, stand straight, keep the dumbbells in front and
Turn them and push upwards.
You have to perform 8 reps in a controlled way and whenever dumbbells comes up,
squeeze your shoulders and breathe out.
As soon as you complete 8 reps, go for the 2nd exercise immediately which is Side lateral.
Just remember that you don't have to raise the dumbbells much. Below shoulders.
Keep your core tight. As you complete 8 reps, 3rd exercise will be Both arms dumbbell front raises.
Lift the dumbbells in front and keep them below your shoulders.
Do it in a controlled way by targeting front delt.
In 4th group, the muscle we'll be covering is Arms.
The first exercise will be both arm dumbbell curl.
To do this, stand straight, core tight, chest lift and keep both dumbbells like this.
After that lift them, but remember here you don't have to jerk.
Lift it easily, squeeze your biceps and as much slow you can release down,
more your muscle will get targeted without moving.
And again lift with the power of biceps, breathe out, squeeze your biceps properly.
As you complete 8 reps, immediately go for the second exercise which will be for Triceps.
Both arm tricep kickback. Bend from pelvic bone, Keep both hands close and bring the dumbbells backwards.
You can jerk a bit in this exercise so that you can hit your triceps properly.
After completing 8 reps, stand straight and do dumbbell Hammer curl.
Bring the dumbbell in like this. You can jerk a bit so that you can hit the muscle properly.
Keep lower back tight.
Perform 2 sets here as well.
After all 4 groups, I'm giving you a finisher exercise of which you have to perform 3 sets till failure.
Name of the exercise is Planks which we are doing for core strengthening.
For doing this, hold your body parallelly on both your hands and toes.
And do normal breathing.
This was our today's post, I hope you liked it.
And you might have understood this, that you can do a variety of exercises
with just a pair of dumbbells, you just need a schedule.
I gave you the schedule, write down in the comments box how was this do let us know
on what topics you want us to make more post.
Keep loving this website and share with family and friends
I'll keep making these informational video and will keep appearing in front of you.
Till then, Goodbye,
Take care,