Dumbbell workout to do at home

Build Muscular Body with these Dumbbell workouts at home 

 1) Dumbbell lateral raise:

This is a good move for building your lat muscles because it also works your back muscles. Make sure you aren't lifting your legs straight out from your body. Start out by lying on your back with your knees bent. Lift your hands off the ground in a simple pushup position and lift them as high as possible. Lower down and then push your arms out straight and rise back up and lower your hands. Repeat this move 10 times, resting for short while after each repetition. Do 3 sets of 10 repetitions.

 2) Kneeling dumbbell biceps curl:

Use two sets of 15 repetitions with your hands in front of your chest. Slowly lower your body into a bent-kneeling position, then curl your arms up and raise your hands to shoulder height. Slowly lower down and repeat 3 times, resting for a short while after each repetition. Do 3 sets of 15 repetitions. 

3) Knee raise: 

 Bring one hand to the side of your hip, lift your hips up to the side of your leg. Hold the position for 3 seconds then lower the hip to the floor. Repeat 15 times, resting for a short while after each repetition. Do 3 sets of 15 repetitions. Do these exercises at least three times a week and you will definitely see the results.

How To Lose Weight And Build Muscle Using Kettlebells:

1) Dumbbell kettlebell swing:

Make sure your wrists are in a neutral position and you are keeping your knees out in front of you. This is the body part that forms the shoulder, so making sure your hips are properly balanced to use your shoulders effectively is important. This move can be done using a regular kettlebell or an extreme one as it is for the wrists and shoulder girdle. Use your legs and do 5 sets of 10 reps each.

 2) Dumbbell swing:

It's exactly the same as the previous exercise but this time you will use an ultra-heavy kettlebell that you can hold in one hand. Make sure you keep your body parallel to the floor with your back straight and use your abs to raise your arm into the air. Go as high as you can then lower back down to the floor. Do 5 sets of 10 reps. 

3) Kettlebell twist:

 

This is an advanced kettlebell exercise for the shoulder girdle, chest, and upper back muscles. Put your feet shoulder-width apart on the floor, turn your palms out to face forward, and raise your hips off the floor. Slowly bring your hips back down to the floor and turn your palms in. Do 5 sets of 10 reps.

 4) Kettlebell Snatch:

Set up as the previous exercise, but instead of resting between sets this time rest for a minimum of 5 seconds after each set. Use your body weight to lift the bell into the air and try and catch it with your hands, before lowering down to the ground and repeating the next move. You should do 3 sets of 15 reps.

 5) Kettlebell deadlift:

This is the most effective bodyweight exercise for building your thighs and back muscles. Again set up as you did in the previous exercise. Use the same weight and go as high as you can. Lower your body slowly to the ground and repeat the next move. This exercise can be done using either a regular or an extreme kettlebell. You should do 3 sets of 15 reps.

Do these exercises at least three times a week and you will definitely see the results.

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