You will gain muscle mass at home. You will see your body transforming, building muscle in just a few weeks. And you will only need dumbbells.
To start training, it is a good idea to do a light warm-up. When our temperature is a little higher, all enzymatic activities work better. And also, we send blood to the muscles that are going to work.
5 minutes will be enough. If you're not out of breath, it's not working. 1st exercise: Push-up.
It's a very good exercise for the chest, it also works the front of the shoulder and the triceps. Place your hands at a distance that is comfortable for you. You're going to put your foot back there, and you're going to support your body that way.
The idea is that you go down with your chest on the floor, and then you go up to the end. Some people do this, they put their belly on the floor. Look how arched my spine is, see?
The idea is to keep your spine straight. And then, you will have a lot more weight for your chest to exert force on. If it gets heavy like this, support your knee.
And then you have a lighter exercise. The position of the hands, La la. I have this doubt.
You will place it at a distance that needs to be comfortable, it will rotate around 90° here from the elbow, and the position, you will place it more or less at the height of your nipple. Can it be a little higher, a little lower, a little more open, a little more closed? Yes, that's comfort.
And until when will you do this here? For a long time, a fixed number of repetitions was used. We don't do that anymore.
Simply do the exercise paying attention to the muscle you are working. You will stop when it gets too hard. So, imagine that you would reach failure on the 10th repetition, I want you to stop on the 8th, so you stop before failure.
"La la, how many sets am I going to do? " At the end of the video, I'll explain this to you, because it makes a difference if you're just starting to train now or if you already do something. And even if you already train.
2nd exercise: Squat. The distance between my feet is comfortable, so here's a tip I'll give you: close your feet, and move your leg apart until you reach a point where you say: "Wow, this is comfortable. " Notice that my heels are a little closer than the tip of my foot.
This gives me more comfort too. Simply put, I squat and climb. I take care of my knee, always keeping it away like this.
And when I go up, I stop a little before. Go down to a point where you feel your spine is preserved, and that's the movement. But if you don't do anything or are just starting out, do it with your body weight.
You will do about 10 repetitions, 15 repetitions, you will start to get to that moment that I said gets difficult. As you progress, you will add load. But the idea is that you don't go beyond, I don't know, 20 repetitions.
Otherwise, training starts to get tiring, kind of boring. The 3rd exercise: triceps forehead. Place your legs this way because it will give you more comfort for your spine.
You will bring this weight to your forehead, and then take it towards the ceiling. The exercise being done this way is perfect. If you feel like you can make it more intense, you'll keep taking it to the ceiling.
Look where my arm is now, look where I put it. The dumbbell is kind of straight across my forehead up here. When I get off, he'll come here on my head.
And then, I go up the straight line of my forehead. I make the exercise a little heavier because I changed its biomechanics. There is a possibility that you can make it with two.
And instead of going down on my forehead, I'm going to go down next to my ear. And then, he comes back again. With two dumbbells, it doesn't take twice as much weight as with just one.
It gets even heavier, because you will have the instability of doing it with a weight in each hand. When you are doing this, it is natural for the elbow to do this. Your body moves into this position because it's easier.
I need you to be vigilant about keeping your elbow here, closed. 4th exercise: bent-over row. It's an exercise for the back.
Here, I need you to pay attention to your posture. Remember that Squat base we found here? That over there is a comfort base for you.
So you will always use it. I put that base, I'm going to pick up the weights that are on the floor. See how I squatted?
I didn't just go and pick up the weight. I squatted down, and then I picked up the weight. I'm now standing with the dumbbells.
I'm going to lean my body and bend my knee a little. And now, I'm going to take the weight on my hip, and return to the starting position. One important thing: it may happen that you do this in the middle of the exercise.
Chest out. This way, I get a great workout on my back, especially the side of my back, and since I'm always puffing out my chest, I also work the middle of my back. And this will even improve my posture, you're getting a bonus with that.
The 5th exercise: Lateral Raise. Remember when we did push-up, I said it worked the front of the shoulder? This row we just did works the back of the shoulder a little.
That's why this shoulder exercise I'm going to give you is specific to the side part. Because this region did not work with the others. I need the dumbbells.
You can come in this position, and squat down to pick it up. The idea is for me to raise my arm laterally, and then come back. Only up to the shoulder line.
Do you notice that my elbow is a little bent? This protects my joints. It is one of the most difficult exercises to do in terms of weight.
The muscle, the medial part here, is a little smaller than the back, for example, and you're working with a very large lever. This makes the exercise even more difficult. If you are doing it with your dumbbells and there comes a time when it becomes light, you can use a strategy to make it a little heavier.
I'm here going up to my shoulder height, and going down normally. Do you notice that my hand touched my leg? I'll keep my arm a little bit apart.
And then, I go up and stop him still far away. You will notice how this greatly increases the intensity of your workout. Now, the 6th exercise of our training.
The exercise is called simultaneous curl. We're going to work the biceps, the front part of the arm. Normal position, both arms at the sides of the body.
However, with the palm of the hand facing forward. Notice how my arm is right next to my body. I need him to stay there.
You go up, and notice that it's still next to the body? If you look closely, it's only the elbow that's moving. A common mistake here is this.
Do you notice that the elbow came out? I don't want you to do that. Elbow to the side of the body, and then it goes up and down.
"Wow La la, when I do it like that it seems like the weight goes up a little. " So, it really does go up a little. It will come up to your chest height, more or less.
People who do this and the weight goes up to here, the exercise is already being dissipated to other muscle groups. And it is not our proposal here, and to do it only targeting the biceps. The 7th exercise requires a very cool awareness from you.
I need you to pay close attention now. That Squat I taught you works mainly the quadriceps, which is the front part of our leg, and the glutes. The back of the thigh ends up having some contraction, but new studies show that there is no significant hypertrophy.
It began to be understood that a specific exercise was needed for this region. And his name is Stiff. I'm going to pick up the weights, position my feet comfortably, I'm going to lower my body keeping a slight knee bend, throwing my hips back and keeping my spine straight.
I'll go down to where I feel that if I go down any further than that, I'll round my back. The spine is always erect. I go back to an instant before the movement ends.
I went down, stretched everything, kept my spine, came back. When I go down, I look at the ground. When I go up, I look ahead.
Because then, do you notice that my cervical, my neck, follows my spine? It's over, I come back here, squat down, and put the weight on the floor. The 8th exercise will be for the calves.
And here, it's not just a question of aesthetics. Did you know that the calf is considered the second heart of the body? Contraction in these muscles helps blood return.
We call it "venous blood". Here, we have two ways to do it. You will need, of course, a step.
It could be a ladder, or anything that you can get high enough to sink your heel into, and here, you will support yourself with your foot, a part that is comfortable for you. Supported, the idea is that you sink your heel as far as you can, and that you come up as far as you can. It sank as low as it could go, it rose as high as it could go.
This is the exercise. If it gets too easy, you can do one leg at a time. Of course, you're more than double the weight, remember?
And then, you'll do one leg, and then the other. Before I tell you how many sets you're going to do, how many times a week you're going to do this workout, I'm going to invite you to be my student at Muscle 60D. It's a program that is set up for the gym.
However, as we have the support of an entire technical team, including personal trainers, there are many students who hire us and ask us to adapt the training so they can do it at home. That's an option. And we also have nutritionists and physiotherapists on our team.
If you want to know more about Muscle 60D, all this monitoring work we do with professionals, click on the link below, you will be taken to the program page, and you will have more information there. Now, if you're just starting out, if you do one set of each of these exercises 3 times a week, that's great. This is your first step.
"La la, I already do something. " We keep it 3 times a week, however, you can do up to 3 sets of each exercise. Now, if you are already much more active, you can do this workout with 3 sets, 5 times or 6 times.
It is important to leave at least one day for your body to rest completely. And you'll notice that there were no abs in this workout, right? That's why we've put together this video for you.
It's a specific abdominal workout for you to do at home. Click here now.
