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30 exercises with dumbbells for those who want to pump the whole body

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30 exercises with dumbbells for those who want to pump the whole body

Contents

  • The Best Dumbbell Exercises For A Strong Back
  • Identify the type of equipment used to complete exercise (i.e. barbell, machine, dumbbell) – All Nursing Essays
  • Dumbbell Position Makes a Difference – Max Fitness | Gym, Personal Training and Exercise Classes
  • 5 Dumbbell Combination Exercises For a Killer Full-Body Workout
  • The Best Dumbbell Exercises for Your Arms – Fit Bottomed Girls
  • Best Dumbbell Exercises For Biceps
  • Dumbbell Chest Exercises Archives | Weight Training Exercises 4 You

30 exercises with dumbbells for those who want to pump the whole body – Layfhaker

To make a workout for the whole body, it is enough to choose 1-2 exercises with dumbbells from each group. Do exercises 3–5 sets of 8–12 times, and you will have beautiful hands, a press, a chest, a back, hips and buttocks.

Dumbbells can be collapsible and non-collapsible. The latter have a given weight. Collapsible constitute a neck and a set of pancakes. If you plan to engage in strength training and gradually increase the load, buy collapsible equipment: they take up little space and allow you to pick up weight for each exercise.

Collapsible dumbbells

You can buy and non-separable, but take several scales for the exercises on different muscle groups. For shoulders, biceps and triceps need light dumbbells up to 5 kg. For squats, deadlifts and other exercises for large groups of muscles fit shells weighing at least 16-20 kg.

The Best Dumbbell Exercises For A Strong Back

Disassembled dumbbells

Also in the shops you can find dumbbells for fitness with a coating of neoprene or vinyl. They are bright and pleasant to the touch, but too light for strength training and are only suitable for sessions from aerobic exercises.

Dumbbells for fitness

Therefore, even if you are a complete beginner, do not take such dumbbells for strength training. In a pinch, you can always fill a plastic bottle with sand or water and get the same 1.5-2.5 kg.

What exercises to perform

There are many exercises with dumbbells, to list everything does not make sense. Layfhaker chose the most popular and divided them into groups of muscles.

To make a workout for the whole body, it is enough to choose 1-2 exercises from each group. Perform exercises in 3-5 sets of 8-12 times. Pick weight in such a way that the last repetitions in the approach were given with difficulty, but the technique did not deteriorate.

If your dumbbells are too light to load your muscles thoroughly 12 times, increase the number of repetitions in the approach. At the end of the exercise in the muscles should occur fatigue.

What exercises with dumbbells pump biceps

1. Lifting for biceps

Take dumbbells and hold hands with palms to the body. Bend your elbows and bring the dumbbells to your shoulders, while simultaneously turning your wrists out. At the top of the palm should be turned towards the body.

Identify the type of equipment used to complete exercise (i.e. barbell, machine, dumbbell) – All Nursing Essays

This is an isolated exercise for biceps, only forearms work in it. The rest of the body is not involved: no jerks, buildup and other unnecessary movements.

2. Lifting biceps on the bench

Sit on an inclined bench, press the body to the back, feet – to the floor. Dumbbell arms lower so that they hang freely along the body. From this position, lift the dumbbells to shoulder level and lower back. Always return to the starting position to work in full range.

3. Concentrated biceps lifts

Sit on the bench, spread your legs wide, press your feet to the floor. Take the dumbbell in your right hand, pressing the shoulder to the inside of the right thigh closer to the body. Do not put your elbow on the leg: this will remove the load from the biceps and deprive the exercise of meaning. Rest your left knee with your left hand.

Raise the dumbbell. Return your hand to the starting position and repeat.

What exercises with dumbbells pump out triceps

1. Triceps extension with bench support

Put your knee and palm on the bench. Dumbbell take in the other hand. First, bend it at the elbow at a right angle, then straighten it, return it to its original position and repeat. Move only Steroids UK forearm, body position does not change until the end of the exercise.

2. Triceps extensions in the slope

This exercise is similar to the previous one, only performed without support. Tilt the body, slightly bend the lower back. Lower your shoulders and let your arms in elbows form a right angle.

Extend your hands with dumbbells, return to the starting position and repeat. Do not change the position of the body until the end of the exercise.

3. dumbbell bench presses

Clasp the dumb-bell pancake with both hands and lift it above your head. Bend the limbs in the elbows, lowering the projectile behind your back, lift it back and repeat. Do not move your shoulders: only forearms work.

What exercises with dumbbells pump over shoulders

1. Stand dumbbell standing

Raise the dumbbells to shoulder level, expand the chest, reduce the shoulder blades. Now lower your shoulders. Squeeze the dumbbells up and slightly behind the head. Lower them to their original position and repeat.

Dumbbell Position Makes a Difference – Max Fitness | Gym, Personal Training and Exercise Classes

2. Breeding dumbbells

5 Dumbbell Combination Exercises For a Killer Full-Body Workout

Raise your arms with the dumbbells to the sides to shoulder level, lower it back and repeat. Slightly bend the limbs in the elbows, so as not to overload the joints.

3. Breeding dumbbells in the slope

Bend the body to parallel with the floor, slightly bend your knees. Spread the arms with the dumbbells to the sides to shoulder level and bring them back. Perform movement smoothly, without jerks. Do not change the position of the body until the end of the exercise.

What exercises with dumbbells pump your back

1. Dumbbell traction on an inclined bench

Lie on your stomach on an incline bench, lower your arms with dumbbells. Pull the fists with weight to the waist, flatten the shoulder blades and lower the shoulders. Return your hands to the starting position and repeat.

2. Dumbbell to the belt in the slope

Press the bench with your left hand and knee into the bench, straighten your right leg, press your foot to the floor, extend your hand with the dumbbell down. Pull the weight to the Crossfit for weight loss for girls effective training program belt and lower it back. Do not lift your shoulder, do not hunch your back. Do not change the position of the body throughout the exercise. Look at the floor in front of you so that the neck is in line with your back.

3. Thrust dumbbell to the belt in the slope

Bend your back to parallel with the floor or slightly higher, hold the dumbbells in outstretched hands. Lower and straighten the shoulders, pull the weight to the waist, reducing the shoulder blades, and then lower it back. Do not change the position of the body until the end of the exercise.

What exercises with dumbbells pump chest

1. Dumbbell bench press

Lie on the bench, press the feet to the floor. Bend your elbows at a right angle, place your shoulders parallel to the floor or slightly below. Keep your wrists as if you were stinging a barbell. Squeeze the dumbbells up, at the same time unrolling the palms of each other and joining them together. At the top point your fists should meet. Lower the arms to the starting position and repeat.

2. Breeding dumbbell lying

The Best Dumbbell Exercises for Your Arms – Fit Bottomed Girls

Lie on the bench, press the feet to the floor. Connect your hands with dumbbells above you, and then spread them apart, stretching the pectoral muscles. Bend your elbows slightly to protect the joint. Keep your hands in the starting position and repeat.

3. Breeding dumbbells from a right angle

Lie on the bench, press the feet to the floor. Bend your elbows at a right angle, turn your palms toward your body. Straighten your arms, but not completely: at the extreme point, leave them slightly bent to protect the joint. Return the forearm to its original position and repeat.

What exercises with dumbbells pump the hips and buttocks

1. Buttock bridge with support on the bench

Sit on the floor next to the bench, rest your back in it, bend your knees. Raise the pelvis, without lifting the feet. Put your hands on the hips with dumbbells. Straining the gluteal muscles, move the pelvis up to the parallel of the hips and the floor. Go down to the starting position and repeat.

Sit on

2. Romanian deadlift

Stand up straight, hold the dumbbells in outstretched hands, palms should be turned towards the body. Bend your knees slightly, bend with your back straight, move your pelvis back and lower the shells to the middle of your calf. Keep dumbbells close to your legs. Keep your back level. Return to the starting position and repeat.

3. Lunges with dumbbells

Pick up the dumbbells, lunge forward and touch the floor with the knee of the leg behind. Make sure that the lower limbs are bent at right angles and the knee in front does not extend beyond the toe. You can perform attacks in the movement of the hall or on the spot.

4. Lunges with a dumbbell in one hand

Such a variant of the exercise pumps not only the hips, but also the shoulders and the muscles of the core. You should not immediately take a heavy dumbbell: first check your sense of balance by making an exercise with a light weight.

Raise the projectile over your head, pull the other hand to the side. Perform lunges in the movement of the hall. After completing one approach, repeat it with a dumbbell in the other hand.

5. Squatting with dumbbells.

Best Dumbbell Exercises For Biceps

Put your legs shoulder-width apart, turn the socks of the feet apart. Dumbbells hold over your shoulders. Do a squat up to parallel the hips with buy oral steroids uk the floor or below. Keep your back straight and your heels pressed to the floor. Straighten and repeat.

6. Dumbbell traders

This exercise involves several muscle groups: the thighs, buttocks, bark muscles, shoulders and triceps. It is well suited for intensive interval and circuit training for weight loss.

Put your feet shoulder-width apart, turn the socks to the side. Dumbbells hold next to the shoulders. Make a squat, straighten up and, without stopping the movement, squeeze the shells up, slightly leading them over the head.

You are not doing the bench press, but the bench press: use the lift inertia to squeeze the dumbbells up. Therefore, do not pause between squat and bench press.

7. mahi dumbbells

Dumbbell Chest Exercises Archives | Weight Training Exercises 4 You

Another exercise involving several muscle groups. Mahi dumbbells involve the muscles of the hips and back, strengthen the shoulder girdle.

Put your feet shoulder-width apart, slightly turn the socks to the side. Grasp one dumbbell with both hands, bend your back straight, bend your knees and move your pelvis back. Dumbbell place between the legs. With a sharp movement, move your pelvis forward, simultaneously straightening and swinging the projectile upwards. The dumbbell describes a semicircle and ends it above the head. Then you go back to the starting position and repeat the movement.

If you work with your pelvis, the exercise will load the buttocks well; if not, the back extensors. Although both muscle groups will work anyway.

8. Sumo squats with dumbbells

Exercise with an emphasis on the inner thigh.

Put your legs in 1,5–2 times wider than shoulders, turn socks to the sides. Grab one dumbbell with both hands. Do a squat, spreading your knees apart. Keep your back straight and crouch up to the parallel of the hips with the floor. Straighten and repeat.

9. Bulgarian split-squats with dumbbells

Take the dumbbells in your hands, stand with your back to the elevation, put the toe of one leg on it. Do a squat. Check if the knee in front of the standing leg goes out for a sock. If yes, move away from the support slightly. During the squat, try to turn the knee of the supporting leg out.

10. Walking up the box with dumbbells

Walk up the hill with dumbbells in your hands. During lifting, try to slightly turn the knee of the supporting leg out: so the joint is in a more stable position, which reduces the risk of injury.

11. Buttock bridge on the floor with dumbbells

Lie on the floor and rest your feet on it, bending your knees at a right angle. Lift one leg and straighten the knee, put a dumbbell on the hips. Straining the buttocks, move the pelvis upwards so that the body and the raised leg are stretched in one line. Lower the hips on the floor and repeat.

What exercises with dumbbells will press the press and bark muscles

1. Turkish lifting with dumbbells

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