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Complex exercises with dumbbells for a teenager

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Complex exercises with dumbbells for a teenager

Exercises with dumbbells for boys. Exercises with dumbbells for schoolchildren. Exercises with dumbbells. The exercises that are offered in this section are best performed in the following sequence: the first exercise, then, after a short rest, the second. Then again the first exercise, rest and the second. Similarly, you need to alternate the third and fourth exercises, the fifth and sixth, seventh and eighth, ninth and tenth, eleventh and twelfth.

Exercises with dumbbells for boys. Exercises with dumbbells for schoolchildren.

Exercises with dumbbells.

The exercises that are offered in this section are best performed in the following sequence: the first exercise, then, after a short rest, the second. Then again the first exercise, rest and the second. Similarly, you need to alternate the third and fourth exercises, the fifth and sixth, seventh and eighth, ninth alpha pharma and tenth, eleventh and twelfth.

If you do the exercises in this way, the result will become noticeable very quickly. Rest is recommended to relax those muscles or even muscle groups that were involved in the exercise process.

? The most effective exercises to relax the muscles are visas, circular movements of the arms in front of you, shaking the legs, stretching, deep squats with small spring movements.

Seated Dumbbell Press: Video Exercise Guide & Tips

In carrying out the proposed exercises, carefully watch your breathing, since knocking it down will make it extremely difficult for you to recover.

Raising and lowering the chest

To do this exercise you will need dumbbells weighing 5-10 kg.

Starting position – standing, legs together, arms with dumbbells stretch along the body.

Incline Dumbbell Press – Chest Exercise – Bodybuilding.com

Take a deep breath, then slowly exhale.

Repeat exercise 8-10 times in 2-3 approaches.

Hands flattening in front of chest

This exercise is designed to develop the muscles of the chest. Dumbbells weighing from 2 to 5 kg will be required.

Lag back on a bench or on two stools set alongside. Extend your arms with the dumbbells to the sides with your palms up. Raise your hands up to intersect them. Bring your hands, exhale, and spreading – inhale.

Exercise do at a slow pace, repeat it 7-12 times, doing 2-3 approaches, between which rest 2 minutes.

Simultaneous flexion of the arms

Bent Arm Dumbbell Pullover – Chest / Back Exercise – Bodybuilding.com

This exercise develops biceps. You will need dumbbells weighing 3-8 kg.

Put your legs a little wider than shoulders, arms with dumbbells stretch along your body, palms forward. At the same time bend them to the shoulders and return to the starting position. Bending hands, take a breath, straightening – exhale.

Exercise perform an average pace of 15-20 times in 2-3 approaches, between which rest for 1-2 minutes.

Extension of the arms from behind the head

Do this exercise if you want to develop triceps as quickly and as possible. Use dumbbells weighing 3-5 kg.

Put your legs together, put your hands with dumbbells behind your head, bringing your elbows to your head as close as possible. Raise your arms up, fix your elbows in one position, then bend your arms again. Perform the exercise at a slow pace, repeat it 7-12 times in 3-4 approaches, between which rest 2 minutes.

Putting your hands forward with alternate lifting of both legs

This exercise develops the muscles of the arms and abdominals. You will need dumbbells weighing no more than 3 kg.

Put your legs wider than shoulders, arms with dumbbells spread to the sides at shoulder level. Lift your left leg up, stretch your arms forward, making exhalation. Then lower your legs and, making the exhalation, spread your arms. Do each leg with the exercise 10-15 times in 2-3 sets, between which you can rest for 2-3 minutes.

Lower Body Dumbbell Exercises – Dumbbell Workouts for the glutes, thighs, hips and more

The slopes of the torso alternately to the left and right leg

This exercise will help you develop your abdominals and back muscles. Dumbbells weighing 5-10 kg will be required.

Feet put shoulder-width apart, arms stretch along the body. Turn your torso slightly to the right and lean towards the right leg. Then stand up and tilt to the other leg. Bending down, exhale, and when straightening – inhale.

Exercise do at an average pace. For each leg, perform 8-12 slopes in 2-3 sets, with rest after each for 2 minutes.

Raising arms to shoulder level

Exercise develops deltoid muscles. You will need dumbbells weighing 3-5 kg.

Put your legs wider than shoulders, stretch your arms with dumbbells along your body.

Hands turn palms to yourself. Stretch your left hand forward, and pull your right hand back, rising on your toes. Then change your hands. Breathing in the process of performing this exercise can be arbitrary, the pace is average. Make 20 movements in 2 sets with each hand. After each approach, rest for 2 minutes.

Dumbbell Chest Exercises With No Bench | Livestrong.com

Raising hands forward up

This exercise is also intended for the development of the deltoid muscles. You will need dumbbells weighing 3-5 kg.

Put your legs shoulder-width apart, lower your arms with dumbbells along your body, turn your palms back. Raise your hands forward and up, then lower. When raising hands, inhale, while lowering – exhale. The pace can be slow or average. Repeat this exercise 15-20 times in 2 or 3 sets, with rest after each for 2 minutes.

Squatting on the right and left leg with the arms in hand

Exercise is aimed at developing the muscles of the arms and legs. You will need dumbbells weighing 1-3 kg.

Put your legs together, arms Buy Steroids with dumbbells put down along your torso. Raising your arms, make a broad lunge with your left foot to the side, crouching on the toe of your right foot. After returning to the original position, do the same, but in the other direction.

Squatting, exhale, straightening – inhale. Perform exercise on an average or fast pace, repeat 8-10 times in each direction in 2-3 approaches, between which rest 2-3 minutes.

Squatting on two legs

Develops the muscles of the legs. You will need dumbbells weighing 5-10 kg.

Put your legs shoulder-width apart, and take your arms with the dumbbells clamped in them back and scrub on the buttocks. Then sit on your toes, slightly tilting your torso forward, return to the starting position. Do squat on the exhale, and straighten on the inhale. The pace should be slow or medium. Repeat the exercise 15-20 times in 3-4 approaches, between which rest 2-3 minutes.

Exercise for the muscles of the forearm

You will need dumbbells weighing 5-6 kg, as well as a round wooden stick about 50-60 cm long and 4-6 cm in diameter. You need to make a hole in it through which to pass a cord 80-90 cm long with a knot on the end. Tie a dumbbell to the other end of the cord. Hold the stick in your lowered hands with a grip on top of your shoulders.

Turn the stick away from you, and with the efforts of your fingers on the stick, wind the cord to the end. After that, gradually unwind the cord, releasing the dumbbell and rotating the stick to yourself.

To make it easier for you to do the exercise, stand on a chair or stool. Breathing is arbitrary, the pace is average or fast. Wrap the How to make an effective workout for weight loss – Layfhaker cord 2-3 times, after each approach, take a break for 2-3 minutes.

Two legs

This exercise contributes to the development of the muscles of the legs. You will need dumbbells weighing 3 and 5 kg.

Decline Dumbbell Flys: Video Exercise Guide & Tips

Put your legs together, hands with dumbbells – on the belt. The pace of the exercise is fast. You can breathe arbitrarily, but always rhythmically.

Do about 15-20 jumps with dumbbells weighing 3 kg each, and after a 3-minute rest, jump the same number of times, but already with dumbbells 5 kg each.

 

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