Here are some ideas to replace the classic dumbbells if you don’t have them at home:
- Water bottles: fill them with water or sand, you can vary the weight depending on the intensity of the exercise and the sizes will also allow you to have different weights, from half-liter bottles to 6-liter drums.
- Backpack: carry it with books or other heavy things at home and use it for arm and shoulder exercises. It can also be useful to use it on the back for squats or lunges.
- Small boxes: load them with weights and wrap them up. You can even make handles for easy grip.
- Food bags: rice, beans, etc. Any 1 kilo bag can be used as a dumbbell. They can also join several bags to achieve greater weight.
Now, we leave you this list of exercises to strengthen our arms, chest, shoulders, glutes and abs.
In this exercise we will work shoulders and chest:
a) Flexed knees to activate the legs and buttocks.
b) Glue combos alternating arms, bringing them back and forth at shoulder height.
c) Repeat 30 combos, 15 for each side.
In this exercise we will work biceps and shoulders. Same leg position as the previous exercise, only changes the work of the arms, in two different movements:
a) First, open to the side with outstretched arms.
b) Second, with the arms positioned in front of the body, flex the elbows bringing the hands towards the chin.
c) Repeat exercise 20 times, alternating both movements.
In this exercise, we work the middle area isometric. With the dumbbells, we also exercise shoulders and back.
a) In the plank position, with the support of the hands and feet, stay in three supports, carrying a dumbbell towards the shoulder.
b) Alternate this movement 20 times, keeping the body very firm and active, especially controlling the hip.
This is a very complete exercise of abdominal work, especially of the obliques:
a) Start sitting, lift your heels and start twisting from one side to the other with the dumbbells in your hands, to make it more difficult.
b) Perform between 20 and 30 repetitions
a) Fully stretch the arms, carrying the weights above the head.
b) Lower the weights behind the head, flexing the elbows. It is very important to keep the elbows stable and not wobble.
c) Repeat the exercise 20 times.
a) They will work one arm first. Bring the trunk almost parallel to the ground, flex it and there we will achieve the initial position.
b) From this position, stretch the arm backwards, extending it completely.
c) Repeat these elbow flexions 10 times with each arm.
a) These are two independent movements that can be joined to do a very complete job: glutes, lower back, legs and, of course, arms.
b) Repeat exercise 10 times.
With this exercise you will feel the chest and back work:
a) Lie on your back on the floor with your knees flexed. The arms are also flexed at the side of the body, at shoulder height.
b) From that position, bring the projected dumbbells towards the ceiling.
c) Repeat the movement 20 times, especially controlling the flexion.
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