How to swing dumbbells. Exercises with dumbbells at home. Training system "Sport Class"
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We recommend buying for training only collapsible dumbbells with the ability to change their weight, since training with dumbbells is based on the principle of progressive overload. This is a type of training, when the training weight of the projectile is constantly increasing. This is done gradually with a slight increase in weight. Without an increase in training weight dumbbells count on good and fast results does not make sense. As the main rule of the program of training with dumbbells at home, as we have said, is the principle of over load.
There are more than a hundred different exercises in bodybuilding, fitness and aerobics training programs, but of this variety, twenty exercises are enough for a beginner. The effectiveness of the initial course of twenty exercises is more than enough to strengthen the muscle mass and prepare the body for more serious loads. By training about two or three days a week and spending about an hour of time on it, you can easily tighten your muscles, make your body attractive and beautiful, improve your health, strengthen your musculoskeletal system and joints. This effect can be achieved if you buy only a couple of dumbbells and find time for training.
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One of the main principles in training with dumbbells is their intensity. The technique of training with dumbbells differs from other workouts in two points: intensity and regularity. When doing strength exercises with dumbbells, try to train very intensively, since the higher the pace of training, the faster and better the result. This principle can be called the main! Also, do not forget to increase the weight of the dumbbells that you do.
Chest Exercise – Decline 1 Arm Dumbbell Bench Press
The second principle is regularity. It is as important as the intensity. To achieve obvious results, exercises with dumbbells should be done regularly. The minimum rate for which you can see a clear result that suits you, is designed for a period of about three months. If you dumbbell not to swing regularly, with long pauses and intervals, it is better not to take up the dumbbells at all, so as not to spoil your mood with unrealized hopes.
The third basic principle of all professional athletes is that it is impossible to achieve results by training alone. For successful sports you must follow a specific diet or nutrition program. It should not always be high-calorie food. If you want to lose weight, food should be moderate. If you need to gain muscle mass, then your diet should consist of high-calorie foods rich in carbohydrates and fats. Thus Anabolic Steroids For Sale, you must eat so that your food is fully consistent with your desires.
Lat Pulldown and Bent Over Dumbbell Row, Two Exercises to Develop and Strengthen Your Upper-Back – Personal Trainer Raleigh NC
Remember that your success depends equally on the right sports nutrition and proper training with dumbbells. This is one. If you eat right and lie on the couch, then you will not overwhelm. Similarly, if you dumbbell correctly, but you don’t eat properly, you will not achieve the desired result either.
Dumbbell strength exercises
Also andriol testocaps for sale, do not forget about one more principle of a successful person who always achieves his goals. You should always have a high and positive mood. If in the process of strength exercises with dumbbells you begin to think or suspect that you cannot achieve the desired result, then you will lose motivation and will definitely achieve your goal. Always keep in mind the following, that no workout will not be wasted, but gives only benefits to your health. You will have a athletic body and beautiful posture. You will always be in good shape. You will have a disciplined nature. Due to constant training, the immune system will improve, you will be less likely to get sick with the most common cold, etc. Good mood has an effect, but the opposite happens: exercise also improves mood. This positive list goes on and on! You already understand that sports exercises with dumbbells will bring you only benefits.
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Do not dwell on the difficulties that can wait for you ahead, just exercise for yourself and for your health. Believe me, you are not the only one who takes the first step in the sport, all successful bodybuilders were ordinary people at first, and then gradually achieved success. You too can achieve! The main thing is not to lose a positive attitude and train correctly, then you will definitely achieve your goal.
Finally, I will share my personal experience and principles that I myself adhere to. Here are two simple tips. Never look too much at yourself in the mirrors after training. This has the opposite effect! If you often look at yourself, your eyes will not notice the changes that occur in your body and will not see the success you achieve, which can lead to sports depression. Do not look and do not admire the athletes who have already achieved strong muscle mass, and achieved the goal that you are trying to achieve. Do not follow the example of professional athletes. Most likely your results will be more modest. If you look at them, then your own achievements may seem insignificant to you, because of which your mood may fall, your desire to train will disappear and depression will arise. But we will not finish Exercises for slimming the abdomen, sides and waist this description on minor notes.
13 Best Dumbbell Exercises For Strong, Chiseled Arms
You need to strive for perfection, perfection can be achieved!
The 4-Week Dumbbell Workout Plan Part 4: Shoulders | Fitness Workouts & Exercises
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In this material you will find effective exercises with dumbbells for slimming arms. Dynamic and static workouts are great for girls and women. Our complex will help tighten and pump up the muscles of the problem area.
Exercises forhands with dumbbells for girls are presented in the form of a complex consisting of five movements. Before each training, it is necessary to carefully prepare the area being trained for the loads.
Further, while the muscles are well warmed, but not yet clogged, you should proceed to the presses – standing and sitting behind your head. They will create the necessary tension before the following actions.
Then go to the various bales, for dessert leave breeding and bending. Check out Legal Anabolic Steroids Online the exercise should be a static exercise and the subsequent hitch.
Two Core Exercises with Dumbbells – The Man Under Construction Project
Thus, the whole complex of muscles of the trained area is harmoniously worked through, allowing to form beautiful hands.
Warm up
Mash cervical – do neat turns without haste with concentration on the condition;
Now it is necessary to go to the hands – stretch your arms to the sides and make rotation one by one with brushes, then in the elbow area, then in the shoulder area. For 15-20 rotations will be enough.
Tilt the body 90 degrees to the floor and do the “Mill” exercise – throw your arms straight one way or the other. 20 reps will warm up the lower back well.
Well, do not forget about the main muscle – the heart. Do 3-5 minutes of jumping with a rope or running on the spot.
You can also use our exercises for slimming arms, or do a warm-up shown in the video:
The basic exercise, which works on most of the anterior and posterior deltas, indirectly grabbing biceps, triceps, and shoulder blades as well. The complexity of the execution is low, the main thing is to accurately reproduce the nuances of the technique of execution.
Technique:
Starting position – standing, arms bent at the elbows, holding the dumbbells at the level of the ears so that the elbow is bent 90 degrees;
Inhale deeply and as you exhale slowly straighten your arms, pulling them up, at the highest point, flatten them with dumbbells and stay in this position for a few seconds;
While inhaling, slowly return to the starting position.
For more information on how to properly tighten and pump up muscles using this movement, see the video:
For the best load, you should perform 12-15 presses in several approaches, without fail to be distracted by a minute break.
Note! Similar actions can be performed while sitting, the order of actions does not change. Working standing, together with the main muscles being worked, the legs are in static tension, which is only a plus.
Exercise Bench and Dumbbell set 5-30 Pounds w/Rack
One of the fundamentals of a beautiful and correct posture is well-developed muscles of the Fitness diet for weight loss. How to choose a menu for a fitness diet forearm. Anyway, they are involved in previous loads, the same kind of bench purposefully makes them work. Perfectly tightens flabby skin on hands. The complexity of the performance is quite high, as with any slightest deviation of hands from the course, you can get serious injuries.
Technique:
Starting position – sitting on a bench with an emphasis for the back or a chair, arms raised up, squeezing the dumbbell with the hands, while palms rest against the disks of the dumbbell;
While inhaling, slowly, just behind the head, not bowing far, start the dumbbell so as to touch the forearm with the biceps;
As you exhale with the effort of the triceps, return your hands to the original point.
See the video for more details:
It is necessary to realize 8-12 ascents in 2-3 approaches.
3. Dumbbell tilt
Lying triceps extension exercise using dumbbells
Multifunctional exercise that involved the entire upper body muscular corset. The inner part of the arms, front deltas, trapeziums, latissimus dorsi muscles get to work out, and a press also works statically. Execution is not difficult if you thoroughly comply with the technique. To implement the need dumbbells free weight. What weight dumbbells choose a woman for the hands? Beginners can use from 0.5-1 kg, depending on the initial physical training.
Technique:
Starting position – standing, emphasis in the legs on the heels, knees slightly bent, the top of the body is tilted parallel to the floor, in the hands of the dumbbell;
While inhaling, slowly lower the arms to the level of the knees, while the arms slide accurately near the body, their slightly greater deviation may lead to injury;
Having exhaled, we tighten our arms to our chest and a little to the side.
Learn more from the video:
Arm Workout with Weights – Dumbbell Biceps & Triceps Exercises
It is necessary to perform 12-15 repetitions of thrust at 2-3 approaches.
You can work with this exercise separately for each hand. This requires support for the arms and legs in the form of a bench or sofa. One side (arm and leg) is on the support, and the other implements thrust.
Note! At the initial and final points, the muscles do not relax completely, but spring up a little and perform the action again. It is necessary to work on an average pace – at high speed the technique suffers, at low – the muscles should not be loaded properly.
4. Flexing your arms with standing dumbbells
In the majority in this exercise the biceps are loaded, slightly weaker – the muscles of the forearm. The load depends on the weight of the weighting. For women, dumbbells of 3-5 kilograms will be optimal, for men – 8-12 kilograms.
On the inhale, bend the arms in the elbow area so that the palms are turned towards the body;
On the exhale, return to the starting position.
More on the video:
The optimal implementation will be 12-15 times in 2-3 approaches.
Bending can be performed alternately on each arm or both at the same time.
Note! If you want to load the biceps and forearm equally for the development of the muscles of the arms, then when flexing your palms should be directed away from you. If a greater load is required by the radial muscles of the forearm, as well as the flexors of the arms, then the “hammer” position of hands is more suitable when the testomix hands are directed with the palms towards each other.
Powerful Dumbbell Exercises For Abs You Need To Try
5. Static dumbbell pushups
Habitual to all the load is presented in the new version and "finish off" already worked enough muscles. Static exercises for hands with dumbbells will load all the muscles of the limbs, as well as the abs, back and legs. Effectively reduces the volume of hands. The difficulty of doing without dumbbells is average, and with dumbbells you will need to try and work on coordination.
Technique:
Starting position – lying down, the support of the hands on the dumbbell, the body is stiff;
On inspiration to do incomplete push-ups and freeze in such a position for a certain period of time;
After exhaling, return to the starting position and relax.
See the video for more details:
To begin with, it will suffice to “hang” for 10–15 seconds in 3 sets, gradually increasing the work time.
Exercises with dumbbells | Portal about sports, spectacular stunts, sports legends
Classes in strict graphics are always well developed muscle groups. Muscles with regular exercise become resilient and hardy. Your body acquires a relief and a taut silhouette. Dumbbell exercises help to develop more weak muscles.
Classes with dumbbells will be both an excellent start, and the end of the overall workout. If after the end of the workout you are completely exhausted, then exercises with Crossfit for weight loss for girls effective training program dumbbells will be the perfect completion of the workout.
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Classes with dumbbells as well as other classes help to strengthen the joints. To do this, choose a small weight. It is better to make several approaches than to overstrain.
If you had an injury, overloading the body is contraindicated. It is recommended to perform a light set of exercises to maintain the body in good shape.
Dumbbell Exercises Are Important And Here Is Why – Fitneass
The disadvantages of training with dumbbells
You should not spend too much time doing dumbbell exercises, otherwise you just won't have the strength to develop other muscle groups. Believe me, not all muscles can be worked out with dumbbells.
With enhanced exercises with dumbbells you can get injured. Especially, it is dangerous for beginners who sometimes Steroids UK forget that before starting any workout, a warm-up is needed, which will warm up the muscles well.
Your body will spend much less calories on an isolated complex with dumbbells than with a complex for general body strengthening.
Catching up with dumbbells, remember that in order to obtain relief and a pumped body, it is not enough training alone, it is important to observe proper nutrition.
Before training it is important to choose the right dumbbells. This inventory does not require special skills to start the exercises. With them you can perform almost any set of exercises: for the buttocks, for the abs, for strengthening the muscles of the back, arms and legs.
For beginners, it is recommended to start with a small weight – 1-2 kg. The time for doing the exercises is 15-20 minutes. A little later, when the muscles get used to the load a little, you can increase the time of training and the load.
During class, watch your breath, it should be even. The pace of employment measured. If it is difficult to perform classes with your chosen weight, go to the inventory easier.
Want to lose weight and build muscle? In this case, the maximum weight is 5 kg.
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Slimming exercises
The complex of classes is quite simple and can be performed both at home and in the hall. It is recommended to allocate for training at least half an hour.
Jumping Put dumbbells side by side, in one line. Jump to the side. Feet together. Time for exercise will be 2-3 minutes.
Squats, presses. Stand up straight, dumbbells in your hands. Hands along the body. The back is flat. Raise your hands to your shoulders, hold them in that position. Begin to do squats, raising your arms above your head each time you squat. Exercise is performed slowly, breathing evenly. On an inhale sat down, on an exhalation – returned to a starting position.
Dumbbell Exercises for Women to Tone Arms Losing Arm Flab
The minimum number of repetitions is 10-15 times.
Push ups and strap. Take a position to start pushups. The palms and socks rest against the floor. One shell in front of you. The back is straight. Tear off your left hand and take the shell. Perform 15-20 times the weight (raise your hand from the floor to the back). Put the shell on the floor and perform 15-20 pushups. Then repeat the pull on the other hand. Do not allow severe fatigue. If you find it difficult to immediately wring out 15-20 times, then it is better to perform 5-7 times.
Flexion, lunges. Stand up straight. Step forward with your left foot. Lower the pelvis, thigh parallel to the floor. Bend your elbow. Return to the buy oral steroids ukstarting position without extending the arm. 10-15 repetitions for each leg.
Twisting. Sit on the floor. Legs slowly lift off the floor. Hold the dumbbells and stretch your arms straight ahead. Hold the body in this position for 1 minute. Turn your hands left, right. Twist for 1 minute.
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Push up. Stand up straight, dumbbells in your hands. Bend the body forward, arms bend at the elbows. Lightly jump up, pushing the dumbbells up. The minimum number of 10-15 repetitions.
Dumbbell Training
Exercise number 1
Stand with your left knee on a bench or sofa, slightly bend your other leg. Lower the right arm with the projectile down and then up. Try to lift the shell to the waist. Perform 10-15 times on each leg.
Exercise number 2
Leg Exercise: Dumbbell Sumo Squats
Squats. Dumbbells in the hands. Feet shoulder width apart. Perform squats with weighting. Taz down as low as possible. Exercise perfectly strengthens the gluteal muscles. The minimum number is 10-15 times 3 approaches.
Exercise number 3
Bench press. The exercise is optimally performed in the gym, as it is necessary to ensure a tilt angle of 30 degrees. Lie on the bench, feet shoulder-width apart. Press your arms and arms to your chest and slowly lower them.
Exercise number 4
Stand straight, feet shoulder-width apart, arms along body. While inhaling, bend your arm and lift the projectile upwards. When performing the exercises, do not let the body move too much. The minimum quantity is 5-10 times.
Exercise number 5
Stand up straight, projectiles in hand. Slowly spread your arms to the sides, palms look up. Perform flexion and extension of the arms, dumbbells should touch the shoulders. Exercise well develops biceps.
12 T-nation experts talk about exercises with dumbbells.
1. Cup squat
Dr. John Racine, strength and athletic trainer
For some reason, a cup squat is considered a preventive and rehabilitation exercise, which is prescribed only for the elderly and injured. Of course, it can be done for these purposes, but if you take a lot of weight, this version of the squat turns into one of the most effective exercises for increasing the strength and weight of the legs.
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Why don't the lifters do it? Some are trying to quickly forget about the trauma and shameful movements that they were engaged in the office exercise therapy. And others are simply unaware of his power potential. Cup squats are useful not only for the development of lower muscles, but also strengthen the cardiovascular system and increase stamina. Hold for the approach of burdening in front of you requires significant stability of the shoulder girdle and spine.
Do you think if the barbell is much heavier, then squat with it in everything better? Find the biggest dumbbell in the gym and try to do a maximum of repetitions with it. The next day, you will feel how your legs have worked, and you probably want to include a cup squat in the program. And after a while you will find out that in the usual squatting with a barbell the weight began to grow.
The only warning is: if you are lucky enough to find a giant dumbbell, then do not lift it from the floor, but take it from a bench or a box, like a barbell from racks.
I included this exercise in my book “Your Workout Perfected”. In addition to pumping deltas, it works through the muscles that deploy the body and improves the mobility of the pelvic girdle. Very useful for athletes who need to transfer effort from the bottom of the body to the top: boxers, fighters, drummers, athletes, throwers, etc.
Here's how to do it:
Stand up straight, lifting the dumbbells to your shoulders bharat serums.
Squeezing the dumbbell with your right hand, turn left.
To better turn the pelvis, raise your right foot to toe.
After strict presses, you can add jogging with your legs (see video). This is even more useful for boxers and melee fighters.
Bicep curl exercise for bicep muscles using dumbbells
When you get comfortable with alternate presses, you can try jogging with both hands at the same time; or work only with one hand – this will add power to the blow, and strengthen the hull stabilizers more.
3. Pullover with arm flexion (PJR pullover)
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Akash Vagela – Powerlifting and Bodybuilding Trainer:
A couple of years ago, triceps were my lagging group. I constantly went through various exercises and techniques until I learned this movement from Paul Carter. And since then I do it every week. He has two huge advantages: 1) he works out the long head of the triceps better than any other movement, 2) spares his elbows, unlike many exercises for triceps.
A regular pullover is performed in two versions – with straight or bent arms, and then you bend your arms in the process of lowering the dumbbell behind your Sports and workout slimming articles head (the triceps are fully stretched), then, lifting the projectile back, straighten your arms. It turns out the average between a pullover and a French press (arm extension).
Add 2-3 sets of 10-15 reps at the end of each workout top.
4. Triple press
Tom Morrison, weightlifting, martial arts and crossfit trainer:
This is a megaset for gaining weight and developing endurance: you alternate three bench press movements, stretching the approach. Of course, we must be able to correctly perform all these exercises, work them out first with small weights.
Strict bench press: lifting the dumbbells to the shoulders and fixing the position of the body, squeeze the shells with effort only of the triceps and the deltoid ones. Do not help the body and feet.
Jogging press: slightly sit down and, straightening the legs, push the dumbbells at the beginning of the movement, then press with your hands. (in TA it is called “Schwung Press” – translator's note)
Beginning Dumbbell Workout – Easy Exercises to Get Started With Dumbbells
Push in the half-seat: first push the dumbbells, and then sit down a second time, straightening your arms. Then rise from the crouch with dumbbells over your head. In weightlifting, exercise is called “jump jog”.
Try at each workout to increase the weight or add repetitions to the total.
But do not limit yourself to the same range for each movement – do the maximum technical repetitions before you have to switch to the next option.
5. Burpy + lunge
Eirik Sandwick Sports Training Specialist
If you have to rest for a long time between exercises with a basic barbell (and the physical form leaves much to be desired), try this superset:
Lower into the support lying, leaning on dumbbells, and squeeze.
With a jump, place your legs in front of your hands, taking the rest while sitting, and stand up.
Increase the speed and add repetitions (fulfilling a maximum of 30, 45, 60 seconds) without increasing the working weight. This exercise is for endurance, not for strength. It is best to put it at the end of the workout as a finisher. When you get comfortable, you can alternate with supersets for other muscle groups to get a circular block for 3-5 minutes.
6. Jogging with slow lowering
Joel Sidman, Ph.D., trainer-silovik, specialist in sports training
The bench press is a great exercise for developing strength; push leg press adds power; One-handed version connects many stabilizers and improves coordination. Add a slow lowering to it to increase the load on the working muscles.
As a result, you will not only work out the deltas and triceps, but strengthen the shoulder joint, spine, body muscles (and improve posture), which will contribute to progress in other exercises.
Working with one hand and focusing on the negative will help correct the imbalance in the development of muscles. If you have always pressed with only two hands, this option will be difficult at first, but over time will bring many benefits.
It can be performed not only by the force scheme, but also for the development of endurance; add repetitions – and just one set is exhausting like a sprint with maximum acceleration.
7. Cup jump squat
Calvin Heinh, strength coach
Jumping squats are very effective for developing speed and power (and activating the maximum number of fibers), but with a barbell they are somewhat uncomfortable + not very useful for the spine and knees. Even a technical landing with a barbell on the shoulders can overload the joints.
The variant with dumbbells on the sides is better, but also not perfect: you subconsciously strive to reduce your knees so as not to hit the thighs with shells.
But here's a cup squat allows you to fully give all the best, freely working legs, and also unloads the spine. Try to add 3 sets of 5 repetitions on the nearest training of legs.
8. Side swing
Tim Arndt, trainer-strongman
Previously, dynamic ascents through the sides were popular, but today few people make them – and for good reason, they add strength and power to deltas and trapeziums.
Dumbbell Chest Exercises | SoPosted.com
Unlike strict ascents through the sides, the swing is performed with acceleration, and only with one hand. To do this, of course, you will need a reliable support – a power frame or another simulator. And, of course, you should wave without fanaticism, without pulling out a hand from the shoulder joint. When the dumbbell stops lifting and starts to lower, consciously slow down the movement. Accelerated concentric phase and delayed eccentric – the best combination for power and hypertrophy.
9. squat with a dumbbell between the legs
Bret Contreras, a specialist in strength and sports training
This is my client's favorite gluteal exercise, Tawna Eubanks McCoy, serving as a fitness woman. Although the hall bros consider him “girly” and do not even try, believe me, 3 sets of 20 repetitions each with a dumbbell for 50 kilograms will convince the quadra and buttocks of any doubter.
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Stand on the steppes or plinths to lower the dumbbell between them until the legs are fully bent and the working muscles are stretched. Perform 3-4 sets of 8-20 repetitions. Are the squares still lagging behind? Place pancakes under your heels so that the load is not removed at the top. And for the development of the gluteus alternate this squat with a bridge.
Although the variant with a curved neck or with one buy steroids with credit cards dumbbell is common, I suggest trying it with two. This method has several advantages:
neutral grip (palms to each other) relieves the load from the chest, which are included in the version with a barbell,
the separate work with two hands activates the triceps more,
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after strict repetitions, you can change the tilt of the arms and continue the approach (see video), which cannot be repeated with one dumbbell,
This option is much easier for elbows and wrists.
11. “Dumbbell bench press”
Tony Gentilkor, a specialist in strength and sports training
This is one of the best movements for those who seek to build outstanding chest. A barbell is good (you can take more weight), but dumbbells in the bench press are always more effective for the development of infants. The range of movement of the barbell is limited by the neck, plus you perform only lifting, but with dumbbells and a range more, you can add a flattening of the arms, pressing the dumbbells to each other during the whole approach.
Press lying – add weight to heavy approaches for three repetitions,
I unload percent by 10-15% and I do another 3-4 approaches on 3
I finish with this “compressing” dumbbell press in 3-4 sets of 10-15 repetitions.
And regularly change the slope: head up, horizontal bench, head down. Try it, and soon your nursing babies will start cutting through the T-shirt.
12. Spider lifting for biceps
Michael Warren – Strength and Sport Trainer
Great exercise to work out a short bundle of biceps. Usually, the biceps sway properly on the lectern, but the spider flexion is better because the muscles in them remain under load at the top of the movement.
One bitz-hack – press the dumbbells to each other during the entire movement and pause at the top point, and then slowly lower it. When you reach failure, move your elbows back a little (reducing the range of motion) and grind out a few extra repetitions.
Source: t-nation.com
Translation: Alexey Republicommando
Exercise Standing Bent Over Dumbbell Row Underhand Grip
In this isolating exercise, the chest muscles and partly the shoulders work.
Can be performed on the floor or horizontal bench.
Lie on the bench, stretch your arms up, hold the dumbbells with your palms towards each other in a neutral grip. For balance, put 5 key features of training for weight loss your feet on the floor, bend your elbows slightly.
Slowly lower the dumbbells down, making a semicircle with your hands. Rotation occurs only in the shoulders, arms slightly bent.
When the dumbbells are at the level of the chest, tighten your chest muscles and raise your arms in the same arc upwards.
Do not pause between repetitions and do not let the dumbbells touch.
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French bench press
One of the best isolating exercises for the triceps, which can be done on the floor or horizontal bench.
Lie on your back, take dumbbells with a normal grip, stretch your arms up over your chest.
Slowly lower the dumbbells to the forehead. Do not deploy your elbows – they should be pointing forward throughout the exercise.
Hold and slowly straighten your arms to their original position.
Exercise Dumbbell Hammer Curl into a Front Press
Straightening the arms back in the slope
Isolation exercise for the triceps, which can be done with an emphasis on the horizontal bench with one hand or both hands without emphasis. Well removes the flabbiness of the back of the hands.
Lean one knee and hand on the bench, take the dumbbell in the other hand. Look ahead, keep your back straight.
Press the upper part of the left hand close to the body, bend at the elbow, forming 90 degrees between the shoulder and forearm.
Straighten your arm with dumbbells back. Movement should be only in the elbow joint.
Isolation exercise for the triceps is performed with one hand or two.
Standing can be performed, but the sitting position turns off support for the body and the exercise works more precisely.
In one hand, take the dumbbell, sit with your back straight. For any back problems, use vertical back support.
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Raise the dumbbell above your head, straightening your arm. Place your other hand in your lap or clasp across your abdomen.
While bending the raised arm in the elbow, slowly lower the dumbbell behind the head until it is at the level of the ears. Only the forearm moves, the rest in a fixed position.
Hold up and strain your working arm’s triceps. Then lift the dumbbell to the starting position.
Dumbbell tilt
The basic exercise on the middle part of the back also includes the biceps, shoulders and the latissimus dorsi muscle. When doing the exercise while standing, knees slightly bend.
To control the balance, you can use the bench for support, performing the exercise alternately on different hands.
Lean your right knee and right hand on the bench. With a neutral grip with your left hand, take a dumbbell. Pull the shoulder blades back, arm straightened. Keep your head up, look ahead – this will help keep your back straight.
Slowly pull the dumbbell towards you as far as you can. Focus on your back muscles, not your forearm.
Hold, bring the shoulder blades together and slowly let the dumbbell back. Do not let the working arm’s shoulder fall down; the body must remain in a fixed position.
Pullover with dumbbell lying down
Basic exercise on the chest muscles also connects the work of the broadest muscle of the back, shoulders and triceps. Keep your elbows slightly bent in this exercise.
Dumbbell take with both hands, lie on the bench. Bend your legs at 90 degrees and put on the floor. Hands straighten over your head.
Lower your hands slowly behind your head to the level of the bench. Rotation occurs only in the shoulders, do not bend elbows.
Also slowly lift the dumbbell up.
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Lifting dumbbells for biceps
Isolation exercise for biceps. To increase the amplitude of movement, use the bench, setting the backrest at an incline of 30 degrees.
Sit up straight, elbows bent, elbows pressed to the body. Dumbbells hold the opposite grip – palm turned up.
Slowly lift the dumbbells, straining your biceps. Only forearms move.
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This exercise is also performed while standing with a different range of motion. Don buy testosterone enanthate‘t let your arms hang at the bottom, focus on your biceps. Do not bend in the lower back and do not swing.
Similarly, the “Hammer” exercise is performed, only dumbbells should be taken with a normal grip to turn the palms towards each other.
Dumbbell Lunges
Basic exercise in which, in addition to the quadriceps, the calves, buttocks and hind muscles work.
Stand straight, bend your knees slightly. Dumbbells keep down at the sides.
Step one foot forward and sit down, keeping your balance. Keep the body straight, head up. Do not allow the knee to go beyond the line of the toes of the leading leg to avoid undue stress on the knee joint.
Climb up to a vertical position.
Lunge repeat with the other leg.
Walking on a bench with dumbbells
Take dumbbells and keep them on the sides of the torso. Stand in front of the bench or any elevated platform.
The higher the platform, the harder it is to perform the exercise.
Step with one foot on the platform, lift the body up and place the other foot on the platform. Keep your head and back straight throughout the exercise.
Hold, then step back, carefully return to the original rack.
Pause and repeat the movement with the other leg.
Dumbbell squats
7 Dumbbell Chest Exercises You Can Do Without A Bench
A basic exercise involving quadriceps, lower leg, back of the thigh and lower back.
Keep the dumbbells down, bend your knees a little, your back is even.
Look ahead and slowly go down. Sit as far as possible, keeping your back straight. Do not go behind your toes with your knees.
Then slowly rise, do not straighten your knees to the end.
Stanovaya and Roman thrust with dumbbells
Basic exercise on the back of the thigh muscles, the lower back and the buttocks are also involved in the work.
Hold the dumbbells on the sides of the body. Stand straight, bend your knees slightly.
Keep your back straight, bend at the waist, lowering the dumbbells down to your fingertips. Look forward throughout the exercise. Thigh back, so that the weight fell on the heels.
Working back muscles of the thigh, lift the dumbbells back. Keep them close to the body: the farther the dumbbells from the body, the greater the tension in the lower back.
If interested, more options for performing this exercise, see the article.
Incline Dumbbell Curl: Video Exercise Guide & Tips
This exercise is done on the calf muscles while sitting or standing.
Sit on a bench, put a low platform under your feet, put your toes on it. Dumbbells put the ends on the hips close to the knees.
Lower the heels below the platform as far as you can, but do not touch the floor. Start slowly lifting them, straining the calf muscles.
Hold for a couple of seconds and slowly put your heels down to the initial position.
When lifting in a standing position, keep the dumbbells lowered along the body. You can lean on the wall with one hand to maintain balance.
For complication, do the toes on the toes alternately with one foot, while the other remains bent in the weight. Exercise is also done off the floor, but the platform gives a greater range of movement. Instead of a platform, you can use the stairs.
If you have back problems, do an exercise while sitting with a support under your back.
Hold the dumbbells at shoulder level, turn the palms forward, back is flat.
Slowly lift the dumbbells over your head to almost fully extended arms.
Do not linger at the top, immediately lower the dumbbells into a position at the shoulders.
Mahi dumbbells to the sides
This is an insulating exercise on the shoulders. Keep the dumbbells lowered, palms turned to the body.
Dissolve dumbbells to shoulder level. Do not allow your wrists to be above your elbows, as this will shift the load from the middle delta to the front.
Hold and slowly lower the dumbbells through the sides. Do not use jerks while performing the exercise, do it slowly, concentrating on the stretching and contraction of the muscles.
Similarly, dumbbell breeding is performed in the slope, with the body inclined forward, the dumbbells are located under the chest with outstretched arms. Bend your elbows slightly and look forward throughout the exercise.
Focus on the movement in the shoulders, the rest of the body is fixed in one position.
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Dumbbell Rags
This is an isolating trapezoid muscle exercise. Stand up straight, holding the dumbbells lowered.
Lower the shoulders as far as possible. Slowly lift your shoulders up, do not turn back or forward. The body is fixed in one position.
Hold up and slowly lower the dumbbells back. Focus on the movement of the trapezius muscle, not the biceps.
TAGS: your back, back straight, your head, lower back, lower dumbbells
