Can't go to the gym to get your muscles pumping? No worries! Here are 3 exercises you can do to work those biceps and back muscles using small equipment. Now, you can maintain that ripped body at home!
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!
Choose the right kettlebell according to your fitness level. Decathlon kettlebell weights range from 4kg to 20kg. There is a perfect kettlebell for everyone!
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.
• Target Muscles: Back Muscles
• Movement:
• Safety Tip: Do not bend your back. Throughout the dead lift, your back has to remain straight to prevent any injuries.
This exercise may not be for everyone, especially if you have back problems. But if you want to take up the challenge, Decathlon has a set of push up wheels for you! It comes in a pair and you can use it for standard push-ups, unstable push ups and even mountain climbers!
Do 3 sets of this exercise, with 8 - 12 reps per set. Remember to rest for 30 sec after each set.
• Target Muscles: Back muscles, Pecs and Triceps
• Movement:
• Safety Tip: If the shoulder joint hurts when the arm is stretched forward, reduce the rolling distance. Start out this exercise with a slower distance and increase it as you get stronger.
Get the appropriate weight for you. Decathlon has a variety of dumbbells! So pick one that is easy to start off with and increase your weights as you get stronger!
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.
• Target Muscles: Biceps
• Movement:
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.
Congratulations on completing the above five exercises! Here are two extra exercises, to improve your cardiopulmonary endurance and jumping ability. While muscle strengthening is good, cardio training is also essential!
Do 3 sets of these 2 exercises. Each set takes 30 seconds, and remember to rest for 30 seconds between each set.
• Targets: Endurance, strengthening lower body muscle groups, improving mobility and agility.
• Movement:
• Targets: Endurance, strengthening lower body muscle groups, mobility, agility and core.
• Movement:
• 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!
