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Exercises with dumbbells in pictures

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"Exercises with dumbbells in pictures"

10 Dumbbell Exercises to Tone Your Arms Fast – Women Daily Magazine

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The slopes of the torso. Exercise is designed for the extensor muscles of the back. Technique: 1. Starting position-brush with dumbbells pressed to the back of the head. 2. To tilt the body forward and straighten without bending the knees (fig5)

2. Torso torso to the sides. Exercise is designed for the oblique and lateral abdominal muscles. Technique of performance: 1. Starting position – standing, legs together, both dumbbells in one hand. 2. Tilting the torso to the side, one arm, bending, lift up along the torso up, the other, unbend, lower down. Knees do not bend. (fig.7)

3. Torso torso to the sides with dumbbells behind the head. Exercise is designed for the lower back muscles and the widest muscles of the back. Technique of performance: 1. Starting position – legs apart, wider than shoulders, dumbbells pressed to the back of the head. 2. To tilt the torso to the sides, without bending the knees. (pic.8)

4. The torso forward with a turn in the side. Exercise is designed for the oblique and lateral abdominal muscles and shoulder girdle. Technique of performance: 1. The legs are placed to the sides more than the width of the shoulders, hands with dumbbells are lowered down. 2. Raise one arm up through the side, tilting the torso forward and lowering the other arm down until the dumbbell touches the floor, look at the dumbbell raised up. (pic 11)

5. Raising socks. Exercise is designed to develop the calf muscles. Technique: 1. Starting position – the feet are on the width of the pelvis, the fingers are on a stand, 5-8 cm high, the heels are on the floor, the arms are bent, the hands are with dumbbells at the shoulders. 2. Raise on toes and return to the starting position (Fig. 12)

6. Squatting with dumbbells. Exercise is designed for the extensor muscles of the hips, back, and upper shoulder girdle. Technique of performance: 1. Starting position – legs shoulder-width apart, arms bent, dumbbells at shoulders. 2. Crouch with dumbbells, without lifting the heels from the floor, then return to the starting position. (Fig. 13)

7. Squatting Steroids in USA with dumbbells behind. The exercise is designed for quadriceps extenders of the hips and gluteus muscles. Technique of performance: 1. Starting position – hands behind the pelvis, dumbbells crossed. 2. Sit down, not tilting the torso forward and not lifting the heel from the floor, then return to the starting position. (Fig. 14)

8. Lunges with dumbbells. Exercise is designed for leg muscles. Technique of performance: 1. Starting position – arms bent, dumbbells at the shoulders. 2. Make a broad lunge forward, strongly bending the leg, set forward. While bending the leg in front, return to the starting position without tilting the torso forward. (Fig. 15)

9. Lunges to the side. The exercise is designed for the adductors of the thigh, the extensors of the hips, the extensors of the back and shoulder girdle. Technique: 1. Starting position – legs apart, hands bent, dumbbells at the shoulders. 2. Sit down, bending one leg, the other leg straight, keep the torso straight. (Fig. 16)

10. For double-headed flexors of the shoulder (biceps).

Starting position: main stand, palms facing forward. Execution: simultaneous or alternate flexion of both arms in the elbow joints. Breathing: uniform, without delay.

11. For flexors of shoulders and forearms.

The BEST Dumbbell Exercises – SHOULDERS EDITION!

Starting position: the same as in exercise 4, but the palms are turned back. Execution: simultaneous or alternate flexion of the arms in the elbow joints, palm downwards. Breathing: uniform, without delay.

12. For triceps shoulder extensors (triceps).

Starting position: arms bent in elbows, elbows raised up, hands at the back of the head, palms facing inward, dumbbells touching the upper edges of the shoulder blades. Execution: lift the dumbbells up, both simultaneously or alternately, without dropping the elbows. Breathing: inhaling when straightening, exhaling when bending.

13. For muscles of the shoulder girdle.

Starting position: hands at the front of the thighs, palms facing the thighs. Fulfillment: simultaneously or alternately raise straight arms up. Breath: inhale when lifting and exhaling when lowering.

14. For the extensor muscles of the back.

Front Dumbbell Raises Exercise to Build front deltoid muscle

Starting position: the dumbbell Crossfit training or weight loss method brushes are pressed to the back of the head. Fulfillment: bend and unbend the trunk forward. The knees do not bend during the exercise. Breathing: inhaling when straightening, exhaling when bending.

15. For oblique and lateral abdominal muscles.

Starting position: the main stand, both dumbbells are in one hand. Execution: torso side to side. One arm, bending, rises along the body up above the waist, the other, unbending, drops down to the knee. Knees do not bend. Breathing: inhale when tilting towards the hand holding the dumbbells, exhale when tilting towards the hand without the dumbbells.

16. For the extensor muscles of the hips, back and upper shoulder girdle.

Starting position: the feet are placed at the width of the pelvis, arms bent, hands with dumbbells at the shoulders. Performance: full squat without detachment of heels from the floor. Breathing: inhaling crouching, exhaling, straightening.

17. For the muscles of the legs, back and upper shoulder girdle.

Starting position: arms bent, hands with dumbbells at the shoulders. Execution: a wide step forward, strongly bending the walking leg in the knee and ankle joints. While bending the walking leg, to return to the starting position, the torso should not be tilted forward. Breathing: inhaling – stepping forward, exhaling – returning to the starting position. Option "a". Execution: the same, but with raising hands up

Dumbbell Exercises for Strong Toned Arms – A Healthy Life For Me

Option "b". Starting position: the zeros are spaced wide. Arms bent, brushes with dumbbells at the shoulders. Performance: turn to the side with simultaneous bending of the same turn of the leg and raising the arms with dumbbells up. Return to the starting position “and repeat the same movement in the other direction.

18. For the adductors of the thigh and extensors of the hips winstrol depot for sale, extensors of the back and shoulder girdle. Starting position: legs apart wide apart, arms bent, arms with dumbbells at the shoulders. Execution: squatting with flexion of one leg. The other leg is straight. Keep the torso straight. Breathing: inhale – crouching, exhale – rising. Option "a": Starting position: the same, but doing a squat while raising your arms up.

Butt Workout with Ankle Weights & Dumbbell – Glute Exercises

Option "6": Starting position: legs apart wider, arms down, hands with dumbbells at the hips. Execution: the same, but with simultaneous raising of straight arms forward.

Option "in": Execution: the same, but with simultaneous raising of straight arms to the sides.

19. For muscles of legs, a shoulder girdle and for respiratory-vascular system. Starting position: arms down or bent, hands with dumbbells at the shoulders or dumbbells at the top on straight arms. Fulfillment: jumping on the spot – legs apart, together. Breathing: deep, without delay. Option "a": Execution: the same, but with simultaneous raising of the arms with the dumbbells up.

Option “b”: Starting position: arms with dumbbells lowered down, arms from sides of thighs, palms turned to hips. Execution: the same, but with raising straight arms up through the sides.

20. For triceps extensors of the shoulders and muscles of the shoulder blades.

Starting position: the body is tilted forward to a horizontal position, the arms are bent at the elbows, the elbows are pressed to the sides of the torso, the palms are facing forward. Fulfillment: simultaneously or alternately unbend both arms at the elbow joints, without unbending the torso. Breathing: inhaling when straightening, exhaling when bending. Option "a" is the same, but the palms are turned inward.

Option “b” is the same, but the palms are turned back.

21. For the muscles of the shoulder girdle (the muscles that reduce the shoulder blades, and the back bundles of the deltoid muscles).

Full squat without detachment

Starting position: the torso is tilted forward to a horizontal position, the arms are down, the palms are turned inward. Execution: raise straight arms to the side; without straightening the body. Breath: inhale when lifting, exhale when lowering.

The BEST Dumbbell Exercises – CHEST EDITION!

22. For the muscles of the loin, the broadest back and lifting ribs.

Starting position: feet placed wide apart, hands with dumbbells pressed to the back of the head. Fulfillment: tilt the body to the side, without bending the knees. Breath: inhale while straightening the body, exhale while bending the body to the side.

Option "a": dumbbells raised up above his head.

23. For oblique and lateral abdominal muscles and shoulder girdle.

Starting position: legs apart wide apart, arms with dumbbells lowered down. Fulfillment: raise one arm up through the side with the torso forward and lower the other arm down until the dumbbell touches the floor. When performing look at the dumbbell raised up. Breath: inhale when straightening the body, exhale when bending the body

.

24. For the calf muscles – flexors of the foot (plantar flexion).

Starting position: the feet are on the width of the pelvis, the toes of the foot are on a stand 5-8 cm high, the heels are on the floor. Arms bent, brushes with dumbbells at the shoulders. Fulfillment: lifting toes. Breathing: uniform, without delay.

25. For quadriceps extenders of hips and buttock muscles.

5 Quick Dumbbell Exercises to Melt Away Fat

Starting position: hands behind the pelvis, dumbbells crossed. Fulfillment: full squatting with simultaneous separation of heels from the floor, without tilting the body forward. Breathing: inhaling crouching, exhaling, straightening.

26. For the muscles of the upper shoulder girdle, flexors of the shoulders and forearms.

Starting position: the main stand, palms facing the thighs. Fulfillment: bend elbows, lifting dumbbells under the arms. Breathing: inhaling when lifting, exhaling when lowering the arms.

27. For muscles of the shoulder girdle and extensors of the shoulder (triceps).

Starting position: the main stand, arms bent, hands at the shoulders, palms facing inward. Execution: vertical lifting of dumbbells up, both at the same time or alternately. Breathing: inhaling when lifting, exhaling when lowering the arms.

Top 10 Dumbbell Exercises For Growing Big Muscle

28. For triceps shoulder extensors (triceps).

Starting position: arms bent in elbows, elbows raised up, hands at the back of the head, palms facing inward, dumbbells touching the upper edges of the shoulder blades. Execution: lift the dumbbells up, both simultaneously or alternately, without dropping the elbows. Breathing: inhaling when straightening, exhaling when bending.

29. For muscles of the shoulder girdle.

Starting position: the main stand, hands located on the sides of the hips, palms facing the thighs. Execution: raise straight arms up through the sides. Breath: inhale when lifting, exhale when lowering.

 

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