Dumbbells are an easy and effective alternative for exercise for people who may not have the time or money for a gym membership or a home exercise machine. All you will need to get to do this is two dumbbells of an appropriate weight for your strength.
A good warm up to do before anything with the dumbbells is to do a quick 20 minute run. Make sure to look straight ahead, expand your lungs, and breathe in though your nose and out through your mouth.
If your looking for how to get buff fast these exercises are a good place to start.
Curls: Plant your feet a good distance apart so that you are able to keep your balance but still have a strong stance. Hold the dumbbells with your palms facing the ceiling. Bend your knees slightly with a straight back so you don’t hurt yourself. Lift the dumbbell up until your arm is facing up. Then extend your arm back to its original position. You should do about 10-8 reps of this and these reps should bring you to your maximum if you are looking for how to get buff fast.
Next is Bench press: lie down on a bench and pick up your weights so that they are facing the ceiling with your arms going out to the sides. Push up on the weights and extend your arms to about 90% of their full extension. Then bend your arms and bring the weights back to your chest. This is a great exercise for how to get buff fast. With smaller weights (you may not be strong enough to do this with larger weights) first put the weights out so that your hands are face up with the arms out to the side. Lift the weights up so that they are in front of your face. Then return your arms to your sides. Keep your arms straight the whole time.
Squats are easy exercises to do that are good for your leg muscles. Squats can however put pressure on your knees so do them with caution. How you do squats are by placing your knees shoulder width apart, pick up the weights and hold them at your sides. Slowly so that you get the full benefit of the exercise bend your knees until you are in a position that would be like if you were sitting in a chair. Then extend your knees and return to your standing up position. These exercises are good leg muscles if you are looking for how to get buff fast.
A good warm up to do before anything with the dumbbells is to do a quick 20 minute run. Make sure to look straight ahead, expand your lungs, and breathe in though your nose and out through your mouth.
If your looking for how to get buff fast these exercises are a good place to start.
Curls: Plant your feet a good distance apart so that you are able to keep your balance but still have a strong stance. Hold the dumbbells with your palms facing the ceiling. Bend your knees slightly with a straight back so you don’t hurt yourself. Lift the dumbbell up until your arm is facing up. Then extend your arm back to its original position. You should do about 10-8 reps of this and these reps should bring you to your maximum if you are looking for how to get buff fast.
Next is Bench press: lie down on a bench and pick up your weights so that they are facing the ceiling with your arms going out to the sides. Push up on the weights and extend your arms to about 90% of their full extension. Then bend your arms and bring the weights back to your chest. This is a great exercise for how to get buff fast. With smaller weights (you may not be strong enough to do this with larger weights) first put the weights out so that your hands are face up with the arms out to the side. Lift the weights up so that they are in front of your face. Then return your arms to your sides. Keep your arms straight the whole time.
Squats are easy exercises to do that are good for your leg muscles. Squats can however put pressure on your knees so do them with caution. How you do squats are by placing your knees shoulder width apart, pick up the weights and hold them at your sides. Slowly so that you get the full benefit of the exercise bend your knees until you are in a position that would be like if you were sitting in a chair. Then extend your knees and return to your standing up position. These exercises are good leg muscles if you are looking for how to get buff fast.
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