hi does anyone know good workouts for biceps, triceps, chest, and shoulders that i can do as home workouts. all i have is 2 dunbells. by home workouts i mean stuff like pushups or situps or something like that.
2007-03-08 15:04:05 · 5 answers · asked by Shriraj S 2 in Health ➔ Diet & Fitness
For your biceps you do curls with your dumbbells, make sure they are heavy enough for you to be able barely 10, rest and repeat twice over, making a total of 3 sets.
For Triceps you do extensions: lay on the floor or on a workout bench, take one weight in each hand and bring your hands towards your ears, than back until the forearm is horizontal again. You should use a weight that you can do at least 10 times, than repeat 3X total.
For chest you do push-ups. When it gets too easy you can shift to doing it in one hand, or you can raise your butt high, instead of being almost horizontal and bring your hands close together, almost touching.
For shoulders you stay upright, dumbbells by your side and lift them parallels to your body, sideways, until your arms are horizontal. Same type of reps as before (it will be probably with much smaller weights).
Don't forget to eat enough protein. Muscles need it to grow.
Specially eggs (nothing to worry in terms of cholesterol, as long as you don't eat too many carbohydrates). Make sure you warm up properly before starting any exercise, that is done by picking a light weight and doing the same exercise you are warming up to, but with a lighter weight than you are prepared to lift.
After working out, always do some stretching for the muscles that worked.
Good luck with your program.
2007-03-08 15:17:22 · answer #1 · answered by Roberto B 3 · 1⤊ 0⤋
you can do curls, tricept extentions, bumbell bench, dumbell flys, and you can put your feel on a couch or something elavated and then put the dumbells on the ground and grab them and do pushups like that (it works you pecs and tri's more) then of course just normal pushups and situps. Also grab a backpack or something and do weighted pushups. And find something like books or something to put on your chest when you do situps. (since i take it you dont have weights) but if your getting really serious sign up for a gym or the YMCA or someting like that because you will have more options.
2007-03-08 23:14:25 · answer #2 · answered by matthew 5 · 1⤊ 0⤋
I usually do 100 sit ups, then 100 push ups, then 100 crunches, then sweat position for as long as I can hold it then beyond till it burns (sweat position is push-up formation but you hold instead of move up and down)
If you have somewhere to do pull ups, that's even better, throw 25 or 50 of those in with the regime.
It also helps to warm up and warm down, so start out with jumping jacks or jogging in place before and after you start.
Using your own body to work-out is better than using huge weights. Yes, weights will bulk you up alot faster, but they give you what's called slow-twitch muscle fibers. These muscles are used for long strenuous constant pushing or pulling in the day-to-day world. By using your own body, you develop more fast-twitch fibers which allows you to acheive the same strength but you can move much faster and not end up having to use a special fork just to eat your steak dinner.
Good luck
2007-03-08 23:07:35 · answer #3 · answered by kalpon777 6 · 1⤊ 0⤋
Push ups help your tries and your peacks, pull ups are great for your bies. Do 3 sets of ten.
2007-03-08 23:09:02 · answer #4 · answered by sweet r 1 · 1⤊ 0⤋
join a gym bro you wont regret it. you will never gte bbig with 2 dumbells and only doing pushups
2007-03-08 23:07:12 · answer #5 · answered by Anonymous · 0⤊ 0⤋