Are full-body workouts your thing? Full-body workouts can be a bit overwhelming for beginners, as they target all major muscle groups. Every part of the body needs to be engaged, and they often involve weights like dumbbells to increase the intensity of the workout.
This exercise equipment is often used for isolation exercises such as biceps curls, chest flyes, or shoulder raises. However, this equipment can also be used for full-body exercises that can help increase body strength. It also provides many benefits for body flexibility and even for cardiovascular health.
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Here are some recommended movements to train your whole body:
Bench Press
Bench Press is a very popular chest exercise. This is because of its effectiveness in helping to develop the large muscle groups in the chest.
In addition to working your chest, this exercise also effectively works your triceps, the muscles located on the back of your upper arm. This exercise is a great way to build strength and muscle mass in your arm area.
How to do a Bench Press:
- Lie on your back on a bench press with a dumbbell in each hand.
- Push the weight upward until the arms are fully extended.
- Lower the weight back down to the starting position.
- Repeat this movement for 10–12 repetitions for 3–5 sets of exercises.
Goblet Squat
Goblet squats are a very effective lower body exercise, as they involve several muscles simultaneously, namely the thigh muscles, glutes, and calf muscles.
By working these important muscle areas, the Goblet Squat not only builds strength and endurance, but also improves overall balance, stability, and coordination. For those looking to build glutes, the Goblet Squat is an excellent exercise choice.
How to do a Goblet Squat:
- Hold one dumbbell vertically at one end with both hands in front of your chest.
- Lower your body by pushing your buttocks downward.
- Once you have reached the perfect squat position, return to the starting position.
- Make sure your back stays straight while doing this movement.
- Repeat the Goblet Squat for 10–12 reps for 3–5 sets of the exercise.
Deadlift
This is one of the best full-body exercises. This is because of the Deadlift's effectiveness in building strength, endurance, and increasing muscle mass. This exercise targets many major muscle groups, making it effective in strengthening your entire body.
Although good for the whole body, Deadlifts work the back, glutes, and legs even better. Regular Deadlift training can help strengthen the body, especially the lower body.
How to do a Deadlift:
- Stand up straight holding a dumbbell in each hand. Palms facing towards the body.
- Bend your hips and push as far back as possible, allowing your knees to bend as your body lowers.
- Keep your back straight.
- Push your hips back forward to return to a standing position.
- Repeat this movement for 10–12 repetitions for 3–5 sets of exercises.
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Bicep Curl
This exercise targets the biceps or muscles located on the front of the upper arm. For those of you who want to build muscle in your arms, then this exercise can be one of the best exercises.
This exercise can significantly strengthen the muscles in the bicep area, resulting in better muscle tone and increased upper body strength.
How to do Bicep Curl:
- Stand with a dumbbell held in each hand, arms fully extended, and palms facing forward.
- Keep the upper arm area locked and close to your body.
- Slowly raise the weight toward your chest until your elbows are bent. Lower it slowly again to the original position.
- Repeat this movement for 10–12 repetitions for 3–5 sets of exercises.
Lunges
This exercise can help train your lower body muscles. This exercise targets the quadriceps, which are the large muscle groups in the front of your thighs. By stepping forward during lunges, your quadriceps will work to stabilize and propel your body, thereby stimulating these muscles intensely.
This activity helps strengthen and tone your quadriceps, thereby increasing lower body strength and endurance.
How to do Lunges:
- Stand up straight with a dumbbell in each hand.
- Step forward with one leg, then lower your body until your front knee is bent 90 degrees. Make sure your front knee does not go past your toes.
- Return to the starting position, and repeat the movement with the other leg.
- Do this movement for 10–12 repetitions on each leg for 3–5 sets of exercises.
Dumbbell Row
This move is great for training your upper body. Not only does it strengthen your upper body area, doing this move regularly can also improve your posture.
How to do Dumbbell Row:
- Place one hand on the bench, and hold a dumbbell with the other hand.
- Bend your body slightly forward, keeping your back straight and bending your knees slightly.
- Pull the weight towards your chest, then slowly lower it back down.
- Repeat this movement for 10–12 repetitions on each hand for 3–5 sets of exercises.
Regularly doing these exercises can help you stay fit with the bonus of getting your ideal weight. However, it should be remembered that you will not be able to get all of this instantly. You must consistently do these exercises routinely to be able to achieve what you expect.
In addition, you can also combine it with other exercise variations such as cardio. This is intended so that your entire body gets the exercise it needs to stay healthy. Don't forget to also fulfill your nutritional needs every day, so that your muscle formation is also more optimal.
It doesn't always have to be in the gym, you can also do these exercises at home. You can buy the best quality dumbbells at SVRG. We provide a variety of sports equipment needed to stay healthy and fit. Come on, buy now only at SVRG.ID !
