Description

Want more tips and tricks? (⁠click here⁠)

Hi!

In our last lesson, we talked about resistance training

with tension bands.

Today, we’ll be discussing workouts with dumbbells and

barbells.

Remember that form is more important than how much weight

you can lift. You’re aiming to improve your body, not strain

something.

Here are some simple exercises you can try.

Bent-Over Barbell Row. This is one of the best muscle-building

back exercises you can do. It targets your back, core muscles,

and biceps.

Start in a standing position while holding the bar with both

hands. Bend forward at the hips until your torso is roughly

parallel with the floor (you may only get partway at first).

This is starting position. Bend your elbows and pull the bar

upwards while squeezing your shoulder blades together.

End with elbows above your body. Squeeze your abs and pull the

bar towards your navel until it touches your body. Keep your

back straight.

Slowly lower the bar back to the starting position.

This is one repetition. Aim for twelve to fifteen reps

repeated up to three times. Remember to move slowly through

this exercise instead of allowing momentum to move the weight.

Don’t lock your shoulder blade but allow it to move smoothly.

Squats: This exercise works over 250 muscles in one movement.

It targets your quads, but also works the hamstrings, butt, back,

and core.

Listen to your body on this one – not everyone can perform this

with the barbell at first. If your back hurts, you’re not following

correct form and/or your core isn’t strong enough yet.

If it’s too much, try working without the extra weights until

you build up stamina. Stand with your feet shoulder-width apart.

Position the bar so it’s resting on the big muscles at the top

of your back, not on the back of your neck. Keep your back straight

and eyes forward. Slowly lower your body down into a squat without

leaning forward.

Your butt should come out and drop straight down. Squat until your

thighs are parallel with the floor (or as far as you can comfortably

go), then push through your heels and slowly rise back up.

This is one repetition. Aim for twelve to fifteen reps repeated up

to three times. Don’t lock your knees or round your back (looking

down makes your back slouch down too). Keep your knees pointed

forwards and your buttocks out.

Dumbbell Lunge: Stand upright with your knees slightly bent and

a dumbbell in each hand, hands down at your sides with palms

facing inwards.

This is the starting position.

Step forward with one leg without losing your balance. Squat

down by using your hips. Keep your torso straight and head up.

Keep your knees behind your toes. Drive through your heel to

slowly return to starting position. Repeat this movement with

the other leg. This is one repetition. Aim for twelve to fifteen

reps repeated up to three times.

In our next lesson, we’ll discuss additional kettlebell

training tips that you can do at home.

#wupples #wuppleshealth #health #flatbelly #flatbellyguide #flatbellycomingsoon #FlatBellyWithJanelley #flatbellytips #flatbellyroundbottom #flatbellymuse #flatbellymom #flatbellychallenge #flatbellyfoods #flatbellyfood #flatbellydiet #flatbellyworkout