Só exercícios com halteres - todos os grupos musculares

You know something really cool, that I am I using it with many of my students? It's the training with just a pair of dumbbells. "Leandrão, you can't train".

Give, and I will show you all the exercises that we can do, simply with a pair of dumbbell. And this pair of dumbbells, you will spend in the range there, depending on the weight you need, more or less R $ 200. 00.

So you're going to buy a couple of dumbbells, and washers. "Leandrão, how much washer I buy? "So, let's see what it is, the heavier exercise you do, the people go for it, have it, have it everyone.

Only this is it. "Leandrão, it got a little expensive, which exercise would that be? "Would it be the shrinkage with dumbbells.

The one of the members higher, will be what normally the person carries more weight, but you can train trapeze without shrinking, and then, you can reduce that load for cheaper. In anyway, more or less R $ 200. 00, you will buy the pair of dumbbells, the washers, the clips, and will leave at your house, so you can train always, when the academies are closed.

"Leandrão, can I get this pair of dumbbells, and leave it for train on Saturdays, which I like, but the my gym, opening hours don't you answer me? "Yes. So, it's not a lost money, that investment.

Up until because to sell this, you will never losing value, it's iron, isn't it? So already start the video by clicking on like, and if subscribing to my channel, because the dumbbell training, within your house with R $ 200. 00 is possible.

And, as we we are working with a very heavy load appropriate, you know, dumbbells, very good, we got hypertrophy perfectly indoors, excellent option, for those who do not want to, or cannot go the gym. So let's go group to group muscle, showing the exercises that are possible to do, simply with a pair of dumbbells. Well then, let's go to our first muscle group, which is the pectoral.

Look here, guys, we have a dumbbell pair, very good. And for chest, you will say: "Leandrão, I don't have a bank in my house ". No, you can put two chairs, support your back in one, the region lumbar, close to the other, leave the legs out, and you’ll get run.

So look, for chest, you you can do it peacefully, the crucifix straight, which is an insulating exercise pectoral, perfect. Very well, as you can do, the bench press with dumbbells. So, I have bench presses, and I have the crucifixes, for me to do here.

Remembering always personal, that you can add with the exercises, that you don't need nothing, such as a flexion of declined and inclined arm to work the upper, and the lower of breastplate. "Leandrão, where do I find these exercises? "Everyone here on the channel.

Whenever you have a question, look for Leandro Twin + Theme, Leandro Twin + Chest in House. "Will I find this training? " You'll find it.

"Can I mix the two? " It can. Dorsal, look how cool.

We have some exercises, which we can. So we can do, for example, a curved stroke with a footprint pronated, look there, beauty. I can do, one curved stroke with neutral footprint, beauty.

I can do it with a supine footprint, beauty, a lot well, I can do a one-sided stroke on my bank, look at that. With footprint pronated, with supinated footprint, and with a neutral footprint, very well. There is also the possibility of me doing a pull down.

So I can lie on the bench, and do my pull down, look over there. Taking advantage of what we were talking about there, it is, of dorsal, you will remember the posterior shoulder. So, our third muscle group, shoulder.

I can do it posterior shoulder, I can be part frontal, frontal elevation with footprint pronated, with supinated footprint, with footprint neutral. I can cross it. I can do development to work with complete deltoids, right.

I can do side elevation, and that I I can do standing, or sitting, Perfect. I'm sitting here, but you can do standing, without any problem. So we can work, posterior deltoid, anterior deltoid, medial deltoid, nothing will be left behind.

In the training of trapeze, what can we do? We can do a high stroke with a pair of dumbbells. If you want more deltoid, and a little less trapezoid, you open more.

If you want that catch more trapeze, you do more closed, go work the part of the trapeze more. The shrinks too, that's why I said, that you need dumbbells as well heavy, will be where else you will find. "Leandrão, I have nowhere to leave my altars, very heavy ".

You can do sitting, they, leave them on the floor, lift them, and do oh, the seated shrinkage, beauty, trapeze is done, very good. "AND triceps in Leandro, how can we do? " Of course there are, look, French triceps, mayor.

Can do a kick, look at that. I'll do it here on the side, for you guys. "Can I do the bilateral kickback Leandrão?

" Of course you can, you can come here, do in the same position, the two groups, very good. You lying down, you can make a forehead thread, both with footprint neutral, as with supinated, as with footprint, obviously pronated, very good, triceps will not be left behind. "Leandrão, and for the biceps?

Do I have enough to do? " Yes, there is, look at that. You can make a thread direct with dumbbells, beauty.

Can i make a alternating thread, oh, very good, beauty. Donut hammer, you can do it, biceps, you won't stay behind. Can I make a thread if I want to save time, a thread simultaneous, with rotation, but two at the same time time.

I can do it, concentrated thread, concentrated hammer. So you see that biceps, we train wonderfully well. "AND Leandrão forearm, can you do it?

" do, look: you can make a thread reverse, perfect. You can do it alternating, this reverse thread too, if you want to lift more load. You can sit, support at the end of your thigh, and do a wrist flexion, so how can you do also, a wrist extension.

So you’ve already worked, extensors and flexors, very well. "Leandrão, and I want to strengthen the cuff, how can you? "Sure, look, easy, going back on the shoulder a little bit, beauty.

Strengthening work also gives do at home, quiet. "Leandrão, and the members can I work? " very well.

Thigh, where it goes, quadriceps, posterior thigh, thigh adductors, the part of the glutes. We have several compound exercises that work all at the same time, look: you can do a squat, perfect, with dumbbells, beauty, cool. You can also make a stiff ok, that will work very well, the part of your posterior thigh, buttocks, lumbar.

I can do the Bulgarian squat, I can do the Bulgarian squat. Look just, I don't know if I'm going to leave the camera, look, beauty. The glutes work too much.

"Can I do the sinking Leandrão? " You can, look, one foot forward, one foot back, and squat beauty, very good. "Can I do the stride?

" I can do the past, if I have space in my house, ok, if not, there isn’t problem you go around in circles. "Leandrão, and the squat issue adductors, can I do it? "Look, are you going crouch, thinking about throwing your knees to far away.

So I want play, one knee there in the east, and another, in the west. Okay, I worked thigh adductors. You you may also want to do an elevation pelvic lift, a pelvic lift, is an excellent gluteus builder.

You will support in region of the pelvis, and will do it. Okay, already broke the deal here. Very good, beauty.

"And calf? Calf I can do it do? "For sure.

Then you can do the next, ok, do her sitting. So you will put, the two dumbbells here in up but you will need a okay, and will do one-sided. So you will hold it right here, only you, will not hold back by pushing for up, it's not to help, it's just for weight don't fall.

So hold it on the sides, on top, but it doesn't work, it only works down, if applicable. And then you will do, one leg is ok, this will give you more stability. Then you go to the other side, or you can do everything here, four series here, then four series here, no have a problem.

"What about standing twins? " Of course, you you can look for a step, and you will do one-handed, perfect, and because the another hand, you will hold on to some thing, so you don't fall. So will you hold here, that I don't I have nothing to hold, you will hold.

So we have twins standing, twins sitting. And again I reinforce, you may think, to precisely mix these exercises, with the training at home, which I've already posted here for free, on the channel. It has a playlist, with all muscle groups.

"Leandrão beauty, but by any chance, train in gives results? Because I understand, this pair of dumbbells will be very welcome. Me I understood, that I will have the same result, practically speaking, maybe I can't focus on some weak muscle, something so, a very specific beam, but I I will have a good result, with a pair of dumbbells, beauty.

But the question is, will that an exercise at home, I'll get a good result? Why okay, I can merge the two, but it's worth worth it, is it not worth it, I focus and do everything with dumbbells? "Guys, give me a in this video, which he will talk about, about the approaches you train in home, and some considerations very important, that then, you will understand.

Why can you add, the exercises at home, with those of the dumbbells. So give a check here.