Equipment #1: kettlebell
Choose the right kettlebell according to your fitness level.
Decathlon kettlebells range from 4kg to 20kg - there is a perfect kettlebell for everyone!
3 Back and biceps workouts for beginners
Don't have a gym membership? No worries! Here are 3 exercises you can do to work those biceps and back muscles using small equipment at home.
Here are 3 easy and simple exercises for anyone looking for a good biceps and back workout!
If you are a beginner, we highly suggest starting off slow and increasing your reps as you progress further.
As a beginner, you do not want to do exercises with too heavy weights or too many reps.
This will only tire you quickly or worst, you may get injured.
Start off slow, and you'll see how quickly your body transforms!
Exercise 1: romanian dead lift
• Target Muscles: Back Muscles
• Movement:
- Stand with one foot forward, and the other back
- Place the kettlebell next to your front foot
- With your back straight, bend your knees and pick up the kettlebell
- As you stand up, push your hips forward and squeeze your glutes (bum muscles)
- Lower the kettlebell, slowly, back to the start position
• Safety Tip:
- Do not bend your back
- Throughout the deadlift, your back has to remain straight to prevent any injuries
Do 3 sets of dead lifts. 8 - 12 reps per set (depending on your fitness level). Don't forget to rest for 30 seconds between each set.
Equipment #2: dumbbells
For this exercise, it is important to use the appropriate weight for you.
Decathlon has a wide variety of dumbbells, so pick one that is easy to start off with and increase your weights as you get stronger!
Exercise 2: bicep curls
• Target Muscles: Biceps
• Movement:
- Hold a pair of dumbbells with both hands, arms straight and palms facing the sides of the body. Your feet should be shoulder-width apart.
- With both hands, curl a pair of dumbbells toward your shoulder
- When curling the dumbbells up, turn your wrist slightly so that your palms are facing you. Pause, then return, slowly, to the starting position.
• Safety Tip:
- Ensure that your back is straight and that both feet are planted on the ground at all times
- If you find yourself bending your back to curl your arms, the weight of the dumbbell may be too much for you - in this case, reduce the weight
Do 3 sets of this exercise. 8 - 12 reps per set (depending on your fitness level). Remember to rest for 30 seconds between each set.
Equipment #3: jump ropes
Here are two exercises to improve your cardiopulmonary endurance and jumping ability.
While muscle strengthening is good, cardio training is also essential!
Rhythmic skipping
• Targets: Endurance, lower body muscle groups, mobility and agility.
• Movement:
- While you skip, shuffle your feet back and forth
- The foot forward should have its heel pointing towards the ground, while the back foot is flat on the ground
High knees
• Targets: Endurance, lower body muscle groups, mobility, agility and core.
• Movement:
- Skip while doing high knees!
-Raise one of your knees to near the hip height, so that your thigh is perpendicular to your lower leg
- Lower the leg and repeat the same process with your other knee
• Quick Tip:
- If you are a beginner, you do not have to bring your knees up to your hip
- Start at a lower height and slowly increase it as you improve!
Do 3 sets of these 2 exercises. Each set takes 30 seconds, and remember to rest for 30 seconds between each set.