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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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shoulder girdle, starting position, dumbbells shoulders

A set of exercises with dumbbells at home

Contents

TAG CLOUD:

Dumbbell Exercises Lifting dumbbells Programming Week Samsung Galaxy Starting position standing abdominal muscles back muscles back straight bench press dumbbell bench dumbbell bench press dumbbells home dumbbells shoulders dumbbells women feet shoulder-width feet shoulder-width apart first time long time lower back lower dumbbells muscle growth muscle mass need dumbbells need dumbbells weighing pectoral muscles position repeat position standing return starting shoulder girdle shoulder-width apart slightly bent stand straight starting position starting position repeat strength exercises strength training uneven bars weight gain your arms your back your hands your head your health your legs

A set of exercises with dumbbells at home

Contents

  • 7 Kettlebell & Dumbbell Shoulder Exercises to Build Strength, Muscle & Power | BOXROX
  • The Top Ten Dumbbell Exercises For Building Strength and Muscle
  • Top 5 Dumbbell Exercises You Should Be Doing | Generation Iron
  • Best 4 Benefits of Dumbbell and Bodyweight Exercises For Women
  • 12 Best Dumbbell Exercises For Shoulders
  • Seated Dumbbell Curl | Exercise Videos & Guides | Bodybuilding.com
  • Top Dumbbell Exercises You Should Be Doing – Garage Fit
Why dumbbells for basketball

A set of exercises with dumbbells at home

15 basic exercises with dumbbells that can be performed at home. 3 books on the selection and technique of exercises. Video.

Exercises with dumbbells are preferred by more and more athletes around the world. The reason for this popularity lies in the very principle of training with dumbbells: burdening the natural movements of the trainee athlete, thereby increasing the natural load on the muscles. The second reason is that for a quality workout it is not necessary to go to the gym: a couple of square meters and the available tools (for example, a chair) are enough. So, in relation to the space occupied and the effectiveness of the exercises, dumbbells can give odds to many expensive professional simulators.

7 Kettlebell & Dumbbell Shoulder Exercises to Build Strength, Muscle & Power | BOXROX

And if you add accessibility to all of the above (second-hand dumbbells are not so expensive), reliability (how can you break it?) And ease of use – you get a universal home simulator that can fit in a shoe box!

Dumbbell training

Regular and systematic exercises with dumbbells will allow you to not only smoothly build muscle, but also lose weight (high-intensity workouts with small weights), improve dexterity and speed, develop endurance. Dumbbells are a good way to keep yourself in good shape: just 20-30 minutes of doing dumbbell exercises will significantly Training in the heat of how much to drink, how to eat reduce the risk of injury.

The only thing that is not recommended to do with dumbbells until 14 years of age: an increase in loads can only damage the body that has not yet fully formed. Well, after 60 years, it is better not to load yourself with weight training.

By the way, if you still think that you can only pump your arms with dumbbells, I have to disappoint you! Performing workouts with dumbbells, you can use such muscles as:

biceps;

triceps;

forearm muscles;

shoulder girdle;

The Top Ten Dumbbell Exercises For Building Strength and Muscle

abdominals;

Top 5 Dumbbell Exercises You Should Be Doing | Generation Iron

leg muscles;

back muscles (including the lower back);

Natural movements

neck muscles, etc.

A few words about why dumbbells for basketball players. The beauty lies in the fact that with the help of a dumbbell you can simulate almost any movement performed in the game itself. For example, you can easily imitate a throwing motion (first, at a customary pace, raising your arms up with simultaneous straightening at the elbow joint) – which will stabilize the throw. Imagine that you jump out with the simultaneous raising of both hands (especially important when trying to prevent the ball from being thrown under the ring and not getting a personal note) – only hold the dumbbells in your hands. With this exercise you can make the jump more explosive, pump up the press and real dianabol for sale ignore the light touches of the hands when throwing. Well, in general, you understand what I mean?

Exercises with dumbbells at home

And now it was the turn of the most interesting: I will tell you about the complex of exercises with dumbbells. More precisely, about one of the variants of the exercise book, which will allow you to effectively develop the muscles of the arms and shoulder girdle, as well as strengthen the back, lower back and neck. Yes, and we will work the legs too.

Start with a warm-up. Cold muscles cannot train with the same efficiency as hot muscles, i.e. heated muscles. A good workout consists of 2 parts. The first is to raise the body temperature, and it doesn’t matter how you do it. The main thing that it was exercise.

The second part of the workout should warm up those muscles that will undergo training. Physiologically, it sounds like this: to cause an outflow of blood from the abdominal cavity to the arms (legs, torso). In addition, warming up and warm-up will allow the body to provide a protective lubricant – synovial fluid.

Best 4 Benefits of Dumbbell and Bodyweight Exercises For Women

Now, actually, the exercises themselves:

Dumbbell bench press from behind the head (working on the triceps).

Bending the arms with dumbbells while sitting with a turn (working out the biceps).

Squatting with dumbbells (hips and buttocks).

Lumbar attacks (on hips and buttocks).

Rises on socks with dumbbells.

Arm press on triceps.

Bending the arms with dumbbells while sitting in a straight path (biceps).

12 Best Dumbbell Exercises For Shoulders

T matter how you

Dumbbell bench press (on the chest muscles, triceps, shoulders).

Dumbbell in the slope (upper back and biceps).

Seated Dumbbell Curl | Exercise Videos & Guides | Bodybuilding.com

Lifting dumbbells with a turn sitting (shoulders and triceps work).

Breeding dumbbells lying (chest).

Breeding dumbbells standing (shoulder girdle).

Dumbbell bench press with a turn sitting (shoulder girdle).

Breeding dumbbells in a standing tilt (shoulder girdle).

Dumbbell bench press on an incline bench (chest).

Top Dumbbell Exercises You Should Be Doing – Garage Fit

In principle, these exercises with dumbbells, which you can easily perform at home, should be enough to work out your muscles with high quality. It’s not even easy to work out, but to increase the available muscles by working out muscles from different angles (the basis of effective training premarin online).

What is the key to successful training, besides motivation? The correct answer is correct exercise. This is the plus of the gym: a good coach will always come up and point out mistakes. Tell me how to fix them. What to do to those who decided to wave dumbbells at home? Especially for you, I prepared a small book on how to do the exercises correctly, how many approaches and repetitions you need to perform.

Download the book at the link: download

And I strongly recommend that you read such books as:

Kurt Brungardt – The Perfect Press

Kurt Brungardt – The ideal muscles of the chest and shoulder girdle

Kurt Brungardt – The ideal arm muscles

And on this article is over, I wish you successful training and see you soon on the pages of our site.

TAGS:
shoulder girdle, bench press, dumbbell bench, dumbbell bench press

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