EXERCISE

The weight of the dumbbells used by the beginners for strengthening exercises can be 3-5 pounds. It can go up to 5-8 pounds after some practice. 

Pushups

• Lie face down on the floor with your hands by your shoulders and your knees bent. 

• Press your palms into the floor, straightening your arms.

• Keep your head, neck, back, and hips in line as you lift you body off the floor.

• When your arms are almost fully extended, hold and then slowly lower yourself back down to the  floor.

Reverse fly

• Lie face down on the floor  with a dumbbell in each hand. (You can put a towel under your head for comfort.)

• Start with your arms out to  your sides, palms facing down.

• squeezing your shoulder blades together, lift  your arms and hands off the floor as high as possible.

• Hold, and then slowly lower.

Biceps curl

• Stand with your feet, shoulder-width apart, holding a dumbbell in each  hand.

• Your arms  should be hanging at your sides, palms facing forward.

• Bending your elbows, raise the dumbbells toward your shoulders. Keep your elbows close to your body.

• Hold, and then  slowly lower.

Shoulder press

• Sit tall in a chair or stand with your feet, shoulder width apart with a dumbbell in each hand,

• Inhale and start with your hands at shoulder height, palms facing forward.

• Raise the dumbbells straight up over  your shoulder while exhaling until your arms are almost fully extended.

• Hold and then slowly lower the dumbbells to the shoulders.

One - Arm Row

• Holding a dumbbell in your right hand, bend forward from your waist and rest your left  hand on our knee or a chair.

• Keep your back flat and knees slightly bent. Your right arm should be hanging straight down,  but don't lock that elbow.

• Bending your elbow, pull the weight  straight up forward your chest, keeping your arm close to your body.

• Hold, and then lower.

• Repeat on the other side.