The Best Dumbbell Routine to Get Fit at Home This Summer
Gain muscle mass while on vacation with this simple biceps routine. You'll only need a pair of dumbbells.
Well into summer, many people have decided to resume the physical exercise they had neglected the rest of the year, or have opted to increase the intensity and volume of their workouts.
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| 20 minutes a day will be enough to show off toned biceps. |
Gyms tend to fill up with new registrations during the summer period due to the increased free time available or the adoption of new habits. Problems arise when travel knocks on the door and forces you to take a hard step and readjust your schedule.
A break from physical exercise for a weekend might barely have any visible consequences, but the same cannot be said for a two-week or three-week break. Twenty-one days without even alternating physical activity can ruin the physical improvement you've worked so hard to build.
Therefore, we recommend that readers get a pair of dumbbells of their choice, up to 6 kilos, and follow the instructions below:
The Routine
The routine consists of three sets of five exercises each. Each exercise lasts thirty seconds, with a five-second rest period between exercises. The total time is twenty minutes.
The first exercise consists of grabbing both dumbbells and performing a bicep curl with your elbows back, which increases the difficulty compared to a normal curl. The second exercise consists of stretching both arms, holding the dumbbells with your palms facing up. Then, bend your arm as far as your elbow will allow, return to the starting position, and repeat the movement.
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| The routine also has cardiovascular benefits as it is a high-intensity workout. |
The third consists of holding the dumbbells at shoulder height and performing a lateral curl, being careful not to arch your back or strain your shoulders. The fourth consists of a normal curl followed by an inverted curl. In other words, supination (palms facing upward) followed by pronation (palms facing downward). For the fifth, you will perform the opposite exercise, that is, pronation followed by supination.
This routine, lasting just over twenty minutes a day, will tone your biceps for a long vacation. Furthermore, as it is a high-performance exercise, it also provides cardiovascular benefits that help burn calories.
Categories: Exercises