Best way to use my weights?

[Anonymous]

hiya basically I am trying to build up my muscles in my arms and my chest and get a six pack, help I have dumb bells of 2kg and 4.5kg what is the best way to use them, also any excersises to build up the mentioned areas appreciated ! :)

[kheserthorpe]

The 2kg are useful only for certain stabilizers in a rehab situation.

The 4.5 kg you might be able to use for shoulder raises, other then that, they're too late.

Pushups, progressing to one arm as you're able to, and pullups would be better then anything you could do with those dumbbells.

As for abs, a variety of crunches, with more emphasis on 'difficult' rather then quantity.

[SheepdogAmongUs]

^he's right; form is more important than reps, but it's easy to get fixated on "how many" or "how fast" when you're keeping track of your progress.

[raptor]

with those weights I'd suggest fast paced timed circuits. Similar to the style of this workout link

You need to stress (technically break) you're muscles to get bigger. Since the weights aren't heavy, you need to move them much faster to get a similar effect.

and do push ups, always do pushups. If you have a sturdy elevated surface, box jumps are also really good.

[Anonymous]

If you want to work all of those, you can't go wrong with building a set of parallettes and doing L-sits, V-sits, Hand stands, and the coveted PLANCHE

planche: link

[Anonymous]

FOR CHEST: do as many wide-stance PUSH UPS as you can, then flip over on your back and do DUMB BELL FLYS.

This is a great chest workout, especially if you don't have tons of equipment or weights. You can read up on it here

link

[thisGUYknows]

download the p90x torrents. works pretty good. I don't even pay that much attention to the dieting part (its mostly for people trying to lose weight and I'm trying to gain if anything) an hour a day every weeks gets more results than you would think.

[jayrex]

It's better to watch short videos on YouTube than describe how to use them.