Functional training with two dumbbells –

The end of any and all excuses to kill the training. Forget that conversation crowded gym, staff with no agenda, lack of time or space. Two dumbbells are all you need to tone your entire body. Yes, the whole body! Gone are the days when weights were synonymous with working out your biceps in front of the mirror in the corner of the living room. bodybuilding.

Personal trainer Rogerio Sthanke, from São Paulo, explains that with these movements you can use several muscles all at once – the dumbbell lunge, for example, requires arm and leg strength. butt at the same time. In addition to making you fit, this combo of weights + multifunctional gymnastics helps to exercise motor coordination and balance your strength.

THE TRAIN

You moves they are not difficult at all and you probably already know most of them. The difference is in the weights, which come into play to make you feel the muscles even more.

take it harder

If you are a beginner, the ideal is to start with weights of 2 to 4 kilos. Was it too easy? Time to increase load. “When you start doing the repetitions without the slightest difficulty, it is a sign that the body has entered the comfort zone“, explains Rogério. And let’s agree that training without breaking a sweat is pure deceit! To keep seeing progress, pluck up the courage and pick up dumbbells with a few extra pounds. But go slowly, without exaggeration, respecting your limit.

1. Stiff (thighs and buttocks)

The. Standing, hold the dumbbells in front of you, keep your arms straight and feet shoulder-width apart.

B. With your spine erect, lean your torso forward and keep your knees extended as much as possible. Do 3 sets of 12 repetitions.

2. Squats (thighs and buttocks)

– (Luciana Cristhovam/)

The. Standing, hold the dumbbells at your sides, keep your arms straight and feet shoulder-width apart.

B. Slowly bend your knees until your thighs are parallel to the floor, then return to the starting position. Do: 3 sets of 12 to 15 repetitions.

3. Advance (arms and buttocks)

– (Luciana Cristhovam/)

The. Standing, step forward.

B. Bend your knees and elbows, bringing the dumbbells to your waist. Return to the starting position and repeat the exercise with the other leg. Do: 3 sets of 12 reps with each leg.

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4. Burpee elbow curls (chest, arms, abdomen and legs)

The. In the plank position, hold the dumbbells on the floor and press your chest to the floor.

B. Push off and pull your knees toward your chest, resting on the dumbbells on the floor.

w. Position your feet shoulder-distance apart, straighten your knees and hold the dumbbells at your sides with your arms extended. Do: 3 sets of 10 to 15 reps

5. Functional rowing (back and core muscles)

– (Luciana Cristhovam/)

The. In a plank position, hold the dumbbells on the floor.

B. Bend your elbow and bring the dumbbell to your waist, alternating arms, while contracting your abdomen. Do: 3 sets of 15 to 20 reps with each arm.

6. Posterior plank shoulder (shoulder, abdomen and core muscles)

The. In a plank position, hold the dumbbells on the floor.

B. Rotate your shoulder and lift the dumbbell with your arm straight. Return to the starting position and repeat the movement with the other arm. Do: 3 sets of 20 reps with each arm.