Go to every part of your body with exercises with 10-pound weights. However, depending on your physical condition, 10-pound weights may be too heavy or too light. The National Strength and Conditioning Association recommends choosing a weight that fatigue the muscles in repetitions of 12 to 15, for a general toning. If your goal is to build strength, it is necessary to increase the fatigue weight of the muscles with six to 10 repetitions. In general, 10-pound weights are a good start weight for most people. Talk to your doctor before starting any exercise program.
Squat with shoulder pressure
Grab the weights with each hand and raise your arms so that the weights are on either side of your head, palms facing forward. Stand with your feet shoulder-width apart. Squat until your thighs are horizontal with the floor, keeping your weight on your heels and pushing your hips back so that your knees are behind the toes. Stand while pressing the weights at the same time, over your head. Lower the weights to finish in the starting position.
Straps with biceps twist
Hold the weights with each hand with the arms down and the palms facing forward. Take a big step forward with your right leg and add a stride, but keep your right knee behind the fingers. Lower your left knee back so that it almost touches the ground. As you go down, twist the dumbbells toward your shoulders to work your biceps. Stand up, bring your left leg forward and lower the weights. Do it again with the other leg.
Stand with your feet shoulder-width apart and grab the weights with each hand. Put your weight on your heels and bend with your hip at about 45 degrees, keeping your back straight or slightly arched. Let your arms hang down with your palms facing each other. Keeping the arms straight above all, but without blocking, open them laterally and squeeze the shoulder blades to work the muscles of the back. Slowly lower and return to the starting position.
Lie on the floor with your knees bent and your feet flat on the floor. Position your arms so that your forearms are up in the air with your palms facing forward holding the weights, with your elbows resting on the ground. Press the dumbbells up so that they are in the middle on your chest. Hold for a second and slowly lower again so that your elbows touch the ground lightly and repeat. To add difficulty, try alternating one arm at a time, while the other remains straight in the air.
Sit on the floor with your knees bent, feet flat on the floor, holding a weight with both hands. Lean back about 45 degrees and rotate the torso at the same time, trying to tap the weight on the ground towards the turning side. Move quickly but gently in each rotation.