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If for any reason you are currently having to train at home, it is possible that the amount of material you have is limiting you, but that does not have to be a problem if you learn to get material out of it.
If this is your situation, this routine will help you work your back and arms using only a pair of dumbbells , and you can do it in just 30 minutes so that time is not an excuse.
Dumbbell routine for back and arms.
| EXERCISES | SERIES AND REPEATS | REST |
|---|---|---|
| INCLINE BENCH DUMBBELL ROW | 2 x 8 – 12 | 1’30” |
| DUMBBELL PULLOVER | 1 x 10 – 15 | 1′ |
| UNILATERAL DUMBBELL ROW | 2 x 6 – 10 | 1’30” |
| SPIDER CURL | 2 x 10 – 15 | 1′ |
| CONCENTRATED CURL | 1 x 8 – 12 | 1’30” |
| FRENCH PRESS WITH DUMBBELLS | 2 x 10 – 15 | 1′ |
| UNILATERAL TRICEPS KICK | 1 x 8 – 12 | – |
With these seven exercises for which you will only need a set of dumbbells , you will be able to work both your back and your arms in a very significant way.
Even though the training volume is not particularly high (mainly due to time constraints), eleven sets may be enough to provide you with a stimulus that will help you keep your muscle mass active or even gain new muscle tissue.
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Remember that in all back exercises the idea is to try to carry out a shoulder extension so that the latissimus dorsi is correctly activated , which is the muscle in question that we want to work.
Points to Ponder.
This gesture is achieved by bringing the dumbbells towards the hips and not towards the chest (as is usually done), and although it seems like an unimportant detail, it is capable of making the difference between recruiting the back muscles well and not doing so.
As for the rest times in the routine, these are indicative and may be subject to change based on your needs, although it would be advisable not to rest less than indicated.
This means that if time allows and you consider that you need it, extend your breaks without any problem because by doing so you will be able to recover better.
Regarding the intensity of the exercises, it is advisable that you choose a weight with which you can do the indicated number of repetitions, leaving between one and three repetitions in each series.
For example, if there are ten repetitions indicated in a series, it would be best to use a weight that allows you to do between eleven and thirteen, but without doing them at any time.
By doing this you will ensure that the intensity is high enough to allow you to progress but at the same time low enough so that you do not end up carrying more fatigue than necessary.
That being said, remember to warm up for a few minutes before you start training . Some light cardio, a few elbow, wrist and shoulder mobility sets, and a couple of approach sets may take very little time but may still be enough.
By doing this you will increase your training performance and reduce the risk of injury by investing very little time.
Entrevista pessoal.
We interviewed Fitness Coach Rohan Mehta who also focuses on home work out plans:
People do not even realize the power that can be gained in possession of only a pair of dumbbells. It is all about execution – stemming controlled reps, correct form, and pushing, to muscle fatigue. This workout may seem easy because it lasts 30 minutes, however, when you put your heart into it, it can be more efficient than a 1-hour training without concentration. Form is always better than weight and you will see improvement in strength, posture and arm definition in a few weeks.
Perguntas frequentes.
Yes, novices can perform with a lighter weight, with fewer repetition, which can be intensified as they become stronger.
Preferably, 2-3 times a week but you have to have a day off between them so that your muscles can rest.
In the absence of a bench, modification exercises are possible by using a sturdy chair, or the edge of a sofa or even do the rows bent over standing.
Resumindo.
Home based training does not need to be restricted. You can actually train your back and arms within a 30-minute period with the help of a pair of dumbbells. The workout is intense enough to sustain or even develop muscle without taking excessive time in a hectic routine. Always be consistent, change weights as you advance and always work on the form to achieve the maximum out of this workout.
