Exercises for hands with dumbbells for women effective complex
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Exercises for hands with dumbbells for women: an effective complex
Regularly performed exercises for the hands with dumbbells for women will help even at home to form beautiful hands, worthy of admiration.
do not raise your elbows above the level of the shoulder joints;
the shoulder girdle must be lowered, you can not shrug, lift them.
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Control yourself during the exercises, make sure that the trapezium is not involved in the work.
Dumbbell bench press. Standing up weights gives a big load on the lower back. In order to avoid injuries, women need to perform exclusively the “sedentary” version of the bench press, ensuring that the back A weight loss training program is a weight loss system. always remains straight.
Sit on a gymnastics bench or chair with a back and press it against the lower back. The feet rest on the floor, the back is straight.
Hands with dumbbells bend, placing the shells on the level of the ears. The elbows are separated to the sides, the forearms are arranged vertically, the hands are turned forward. This is the starting position.
Lift the weights up, leaving your elbows slightly bent.
Hold up for 2 bills. Dumbbells move in a vertical plane, do not touch, their axes are in one line.
Lower the dumbbells to the testplex 450 for sale starting position. Without pausing, repeat the bench press.
Performing the bench press, remember that this is not a push. The weight should be gently squeezed, not pushed out.
Lifting dumbbells through the sides Sometimes this exercise is called “swing through the sides”. This is wrong; there should be no sweeps when performing it, only smooth, slow movements.
Stand up straight, hands with dumbbells lowered with palms to the body.
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While inhaling, lift the dumbbells across the sides to the horizontal.
At the top point hold up the dumbbells for 3 counts.
The shoulder girdle is lowered, the elbows are “soft”, slightly bent, the axis of the dumbbells in all positions is perpendicular to the body.
On the exhale, lower your hands down.
lifting must be done slowly, without jerks;
to lift dumbbells no higher than horizontal, in order not to strain the trapezium;
repetitions do without pauses, continuously.
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Tricep Training The triceps are located on the back of the shoulders and make up 60% of their total muscle mass. Due to weight loss and age-related changes in many women, the skin of the hands loses turgor and hangs ugly when raising hands. Clearing the triceps helps to eliminate this disadvantage. With an increase in the volume and tone of these muscles, the shoulders become taut, the integuments acquire turgor and do not sag.
Triceps perform the function of the extensors, therefore, to work through them, they use extension exercises. The most popular basic arm extension exercise is the well-known push-ups. They are well working triceps, delta, as well as the pectoral muscles, abs and the entire shoulder girdle.
Purposeful work on the muscles of the hands includes exercises for the triceps with dumbbells, for the girls there will be enough extension of the arms from behind the head and in the tilt.
Arm extension in the slope This type of extension is performed separately for each arm in 3 sets.
Turn your left side to a chair, bend down and lean on the seat with your right hand. The back should be horizontal.
In the right hand, take the dumbbell, palm turned to the thigh. Press the elbow to the body, hanging the dumbbell down. This is the starting position.
Keeping the position of the body, shoulder and elbow unchanged, slowly, smoothly straighten the arm, moving the dumbbell back. Do not straighten the elbow to the end, leave it slightly bent. Delay on 2 accounts forearm straightened.
Slowly return the forearm to its original position.
Move your hand smoothly, do not allow any moves. The elbow should not hang out and fall down. The wrists are strained and fixed relative to the forearms in one position.
Arm extensions due to the headSuch extensions are also performed separately for each arm in 3 sets.
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Sit on a chair with the back, rest your waist. The feet rest against the floor, the back is straightened.
Raise the dumbbell above your head, holding your hand vertically, palm pointing forward. Bend the elbow to a right angle, lowering the dumbbell behind the head. This is the starting position.
Without jerking, slowly straighten your elbow, straining your triceps at the top.
Return to the starting position.
Keep the body straight, the elbow should not "walk", and the wrist – to hang out. Do not hold the dumbbell in the lowest point, immediately starting the extension. Leave your elbow slightly bent when straightening.
Training bicepsIf the training program of a woman includes strength exercises for the muscles of the chest, back, then the biceps are quite heavily loaded. In such cases, separate exercises for biceps for girls is better not to perform. This is especially true for women with muscles responsive to the load, since many of them are faced with the problem of excessive biceps and quadriceps.
Bending arms for bicepsBiceps are flexor muscles, so flexion exercises are used to work them out.
Starting position – as when sitting up dumbbells. Leaning your lower back on a chair, straighten your back and firmly rest your feet on the floor rexobol 50. Burdens in the lowered hands, palms look forward, elbows are close to the body.
Inhaling, slowly bending the elbows, but without changing their position, gently pull the dumbbells to the shoulder joints.
Exhaling, just as slowly lower the shells down. Do not straighten your elbows completely. Do not pause between repetitions.
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At all stages of the exercise, the shoulders should be kept upright. The movements are smooth, without jerks, wrists are not "walking".
PullupsAlso biceps can be pumped through exercises for hands without dumbbells. The most effective of them – pull-ups on the bar. To facilitate this difficult exercise for women, try performing pull-ups not hanging, but in an inclined position with support on the feet. To do this, you can use either a low crossbar or substitute a leg support under the usual horizontal bar so that the crossbar is approximately at chest level.
bench press, slightly bent, starting position, dumbbells women, lower back, shoulder girdle
Tags: bench press, dumbbells women, slightly bent, starting position