The practice of exercises at home is gradually becoming very popular due to the busy work that makes it difficult to arrange a daily gym time. Today we would like to share hand weight exercises to do at home to be as effective as a gym.
According to several studies, starting at age 30, the body is at risk of losing 3-5% of muscle mass every ten years, and this number increases to 8% when you turn 40, even 15% for older people over 70 years old. At the same time, half a pound of fat makes up more than 18% of the area compared to half a pound, making your body worse.
Benefits Of Hand Weight Exercises
Hand weight exercises will help to improve your physique if you practice regularly. Unlike usual exercises, when you use hand weights, you not only burn fat but also promote muscle growth.
The reason to help us burn fat is more effective when using weights because when we do weights, you need to move many different muscle groups on your body, consume more calories than usual and create opportunities for many muscle areas.
Similarly, when practicing sports in general, practicing with hand weights also increases the health of the cardiovascular system. Besides, once you sweat more in exercise, it is also when your mind is more stress-relieved, the spirit becomes more cheerful and refreshing.
Most importantly, it is your body that will increase your balance and reduce your risk of daily risk through weight training. Because dumbbells challenge you to create the balance and stability of your muscles during exercise, then after a while, you will know how to adjust your stance to the best balance.
Best Hand Weight Exercises
The average weight level for these exercises falls in the range of 2-4kg (depending on the health status of each person), and you should choose weight weights to ensure the body has enough strength to complete from 3- 4 episodes for one movement, each repeated about 6-10 times.
1. Kneeling With Weights
- Stand up straight, open your legs as wide as your shoulders, hold dumbbells with both hands so that your forearms are perpendicular to your upper arms and weights above the shoulder blades.
- Step left foot forward and lower the center of gravity, kneeling on your right knee on the floor as a pillar.
- Keep the left knee on the floor, like the knees kneeling.
- Pull the right leg up and support the foot on the floor, and the left leg still kneeling.
- Keep your balance and stand up straight.
- Repeat step 2.
2. Twist The Hips And Lift The Weights
- Stand upright, legs open with shoulders, hands grasping both ends of a weight.
- Bend forward, and twist your hips to the right, lowering the lower arms to the right.
- Turn your hips to the left, but this time lift two hands with weights high over the head towards the left.
- Repeat step 2 until you have enough practice times.
- Change the direction, i.e., do the same step 2 but turn the hip to the left first.
3. Bend Your Stomach And Punch Your Hand
- Lie against your back on the floor, against two feet.
- Anti-elbows on the floor, perpendicular forearms on the floor and hands are grasping for two weights.
- Tighten the abdomen and bend over, and punch the right hand to the left with an angle of about 45 degrees.
- Lower the person back to lying down.
- Do the same as step 3 but change hands.
- Repeat until you have enough practice times.
4. Bend The Person To Combine Weightlifting
- Extend two legs with shoulders and lean forward, hands hanging to hold two weights.
- Pull the weights towards the chest and hold for 3 seconds.
- Stretch your arms and stretch them away from your body.
- Repeat step 2.
5. Lift One-Armed Weights
- Sitting on a chair, lean slightly forward and use the right thigh to support the right elbow, hold the dumbbell with the right-hand.
- Use the flexing machine to pull the weights up so that the forearm is perpendicular to the upper arm.
- Repeat enough times for the right hand and change sides.
6. Lift Two-Handed Weights
- Stand up straight, two hands holding the weights pressed close to the thighs and palm facing forward.
- Lift the weights into the body and hold the weights at the chest position. At this time, the palm is facing the person, proceed to rotate the palm outward.
- Lower the weight, put both hands straight to the thighs.
- Repeat step 1.
7. Squat With Putting Weights Through The Head
- Stand upright, legs open with shoulders, gripping the two weights with both hands.
- Close the elbows and slowly lower the center of the buttocks (such as squat posture), taking care to focus on the heel and not to bend the spine. Lift your body straight up, and lift weights with both hands and straighten your arms upwards.
- Repeat step 2.
8. Squat With Pull And Push Weights Across The Head
- Enter from the same preparation stage as the squat movement combined with weightlifting.
- Lower the center of your body forward and bend your knees so that the thighs and calves are at right angles to each other, two hands tighten the two weights and straighten the perpendicular arm toward the floor.
- Stand up straight, and at the same time, bend your elbows towards your chest and hold the weights fixed.
- Slowly straighten your arms upwards, your palms facing out and lift weights high over your head.
- Lower your arms to your thighs and repeat step 2.
9. Squat Holds Dumbbells
- Stand straight, legs open with shoulders, both hands holding one end of a dumbbell.
- Lower the center of the buttocks (as low as possible) like the squat posture but the two hands holding the weights remain fixed.
- Raise the person to stand up.
- Repeat step 2.
10. Squat Combines Weightlifting
- Stand up straight, legs open with shoulders, place two on the ground, and two toes.
- Bend forward so that the right angle of the calves and thighs, with both hands grasping the two weights (palm facing towards the person).
- Pull the weights towards your chest and put your forearms close to your body (the weight above your shoulder blades).
- Use the strength of the leg muscles to push the person upright in balance. Repeat step 2.