Contents
Dumbbell exercises to strengthen the body with the Pin Twins
Fitness
The personal trainers Esther and Gema Pineda, Pin Twins, propose a routine of five exercises with dumbbells to tone the whole body
PM2:06The “full body” routine with dumbbells proposed this week by the Gemelas Pin aims to help tone the entire body. The five exercises included in the table are simple to perform, so they propose using dumbbells (the appropriate weight must be adapted to the characteristics of each person) to slightly increase the difficulty and intensity of the exercise.
Each exercise is repeated 15 times and the complete circuit must be performed three times. Rest time between each set is 30 seconds.
Rutina «full body»
- Drill
- 5
- Reps
- 15 (each exercise)
- TV Shows
- 3
- Rest
- 30 ″ between series
- Material
- Dumbbells
You can practice the Pin Twins 3 kg dumbbell routine by following the video that was recorded at The Corporate Gym facilities. However, to avoid the most frequent mistakes that are usually made when executing the table, the Pin Twins give us the following guidelines.
Exercise 1: Isometric Squat and Arm Extension
We started from the isometric squat position with a dumbbell in each hand and arms raised and stretched. Next, we will bend our knees and lower our arms, placing the dumbbells at the ankles and then go back up stretching our arms. We will repeat the exercise 15 times.
Exercise 2: Work the biceps and shoulder
We start from the standing position, with the legs slightly spread to the width of the shoulders. We hold the dumbbells with both arms. First we will raise the dumbbells by bending the elbows to work the biceps and then we will change the position to raise the arms by working the shoulders. We will repeat the exercise 15 times.
Exercise 3: Triceps and “military press”
We stand with our legs slightly spread to the width of the shoulders. We hold the dumbbells with both hands and raise our arms. First, we bend the elbows until we are in the military press position and then we raise the arms vertically and from that position we will bend the elbows backwards doing a triceps work thanks to the weight of the dumbbells. We repeat the exercise 15 times.
Exercise 4: Row and triceps plank
From the plank position and supporting both palms of the hands we will leave a dumbbell on the floor that we will use alternately (first with one arm and then with the other) to exercise the triceps by raising the dumbbell and throwing the arm back while holding it. the plate position. Remember to maintain the plank position correctly. We will do 15 repetitions of the exercise.
Exercise 5: Pectoral and “pull over”
Lying on the floor and holding both dumbbells with your hands, we will raise our arms backwards allowing them to be carried by the weight of the dumbbells but without touching the ground and then the arms will be opened frontally to work the pectoral. We keep our knees bent. We will do 15 repetitions of the exercise.
In addition to the routines that they propose every week on ABC Bienestar, the Pin Twins, who reach 89.000 followers on Instagram, plan “on-line” workouts aimed at weight loss and muscle toning.