After warming up, you can focus on exercises that target your limbs, back, chest, and shoulders.
Stand or sit holding a dumbbell in each hand, with your arms at your sides and your ankles shoulder-width apart.
Possess a dumbbell in each hand with the fingertips facing inwards. Keep your ankles bent slightly.
Please use a sturdy chair. Place your arms at your sides and your feet on the floor in a horizontal position.
Maintain your arms extended in front of you at chest level.
Stand with your feet shoulder-width apart and each hand holding a dumbbell.
Your buttocks, upper back, shoulders, and head should be firmly braced against a wall.
This exercise can also be performed on a bench.
Bring your right knee quickly towards your torso. While driving it back, pull the left knee toward the torso.
Raise the dumbbells until your upper limbs are above the horizontal position.
Keep your feet hip-width apart and your legs slightly bent. Hold dumbbells alongside the body with the palms facing the quadriceps.
Warm up and then chill off. Warming up before resistance training not only prepares the body for exercise, but also reduces the risk of injury.