For many years, serious athletes and bodybuilders have known that free weights improve and increase strength, muscle size and power faster than any other form of exercise or training. Barbells and dumbbells are used by almost every bodybuilder.
Here are some exercises you can do from the comfort of your home, and at your own pace. All you need is a pair of dumbbells, albeit one of suitable weight, so you can improve your muscles and strength.
Stand up feet shoulder width apart; hold the dumbbells straight on your shoulders or adjacent to your body. Contract or Tighten your hip muscles and then bend your knees in such a way that it seems that you are sitting in a chair until your thighs is collateral with the floor.
Lean your body forward if you feel that your heels are unstable on the ground. Then get back to the original position without moving your knees at the end of the movement.
Stiff Leg Deadlift:
Stand up with feet wide apart, holding the dumbbells in your lowered arms (in front of you). Lean forward at the waist by tightening the hip. Try to keep your head up and back flat.
Flex your buttocks and lock your knees while leaning forward. Stop lowering your body at the moment when you feel your hamstrings fully stretched, at this point you should return to the original position.
Lie down on your back in a semi-supine position. The exercise requires the person to hold the dumbbells in such a way that your palms are facing forward, elbows bent and the dumbbells next to the shoulder.
Push the weights upward and try to bring them as close as possible at the end of the process, try to keep them level at all times. Do not hyper-extend or lift your body at the end of the movement.
Lie down on your back in a semi-supine position. Hold the dumbbells and keep the arms to the ground.
Bring your hands together, above your head, drawing a half-circle with each hand slightly bent at the elbows and let your hands move only at the shoulder joints until you feel the muscles stretching in your pectorals muscles and anterior deltoids.
Of course there are a lot of exercises that can be done at home, it is all about your selection and determination, you can even simulate any exercise if possible. But you should remember, any exercise can harm you if not properly done. You should also consult a physician if you are experiencing any health condition. Your health and safety must be your top priorities.