and reduce the risk of injuries, especially those due to excessive exertion.
As an alternative to the chair, if the conditions allow it, it is possible to use a fit ball which, being a less stable support, also forces to involve the core muscles to keep the body in balance.
Here is a dumbbell workout, consisting of five exercises and lasting about 20 minutes in total, which can be performed completely while seated.
resting on the ground, slightly distant from each other.
With your arms at your sides, hold a dumbbell in each hand, with your palms facing inward.
Slowly bend your arms until the dumbbells are close to your shoulders, rotating your palms until they are facing your body.
As the palms rotate, the elbows should move only slightly.
Slowly lower the dumbbells and return to the starting position.
Do 10 to 12 repetitions.
Arnold Press
The name of this exercise is due to the fact that it was invented by Arnold Schwarzenegger.
Sit upright in a chair or fit ball, with your feet flat on the ground at a slight distance from each other.
With your arms folded in front of you at chest height, hold a dumbbell in each hand, palms facing your body.
At the same time raise your arms and bring the dumbbells over your head, rotating your hands until your palms are facing forward.
Once the movement is finished, the elbows should be slightly bent, this posture reduces the pressure on the joints and ligaments.
Hold the position for a second before returning to the starting position.
Do 10 to 12 repetitions.
Those who do not have sufficient joint mobility to rotate their palms forward while performing the exercise can do so without moving them and pressing the dumbbells directly over the head with the palms facing you.
Seated Bent-Over Row
Sit on a chair or fit ball with your feet flat on the ground, slightly apart.
Lean forward so that your back is parallel to the ground and your belly as close to your thighs as possible.
Hold a dumbbell in each hand with your palms facing each other and your arms stretched towards the ground, without touching it.
Lift the dumbbells to the sides of the rib cage, while squeezing the shoulder blades.
Hold the position for a second before slowly returning the dumbbells to the starting position.
Make sure you don't arch your back and keep your neck aligned with it.
Do 10 to 12 repetitions.
Seated Dumbbell Triceps Extension
Sit upright on a chair or fit ball, with your feet flat on the ground, slightly apart from each other.
Hold a dumbbell with your left hand, with the palm facing the back of the head.
Fully extend your arm to bring the tool over your head. If needed, you can place your right hand on the front of your stomach to maintain balance.
Slowly bend your elbow and lower the dumbbell behind your head until it is at ear height (or as low as possible), forming a 90 degree angle with your left arm.
Pause for one second and extend the weight over your head again.
Do 10 to 12 reps before switching sides and starting over.
If lowering the dumbbell behind your head can be difficult, you can perform this exercise by lowering it in front of your face.
The important thing is not to force yourself, do only what makes you feel comfortable and never continue a movement when you feel you can't do it.
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Sit on a chair or fit ball, with your feet flat on the ground, slightly apart from each other.
Rest the dumbbells horizontally on your knees.
Slowly lift your heels off the ground and push your toes as high as possible, while squeezing your calves.
Hold the position for a second before lowering your heels and returning to the starting position.
Do 10 to 12 repetitions.
