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Simple exercises with dumbbells

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Simple exercises with dumbbells

Exercises with dumbbells – this is an excellent home trainer, which, in principle, is accessible to everyone, easily transported and helps to keep the whole body in shape.

Exercises with dumbbells – this is an excellent home trainer, which, in principle, is accessible to everyone, easily transported and helps to keep the whole body in shape. Dumbbells are excellent helpers in maintaining the health and well-being of your body, and are also an excellent tool to give beautiful relief to your body.

 

With the help of dumbbells you can lose weight, as well as correct some of the shortcomings of your figure, which is especially necessary for a body that is undergoing age changes.

 

For effective exercises at home, it will be necessary to purchase dumbbells to gain weight over time. It is not recommended to buy dumbbells for 1 and 2 kg, which do not have the possibility of expansion, as often in such dumbbells the weight does not correspond to the declared one, and even for the achievement of the maximum effect such a weight will not be enough.

BEAST Upper Back Dumbbell Workout For MASS (3 EXERCISES!!)

 

 

health and beauty

Dumbbells not only help to improve the tone of the whole body, but also improve the mobility of the joints, as well as affect the endurance of the whole body. It will be enough 2 hours a week of training with dumbbells to achieve a noticeable result.

 

Being engaged at least half an hour a day, you can get rid of 200 extra calories, set up a normal metabolism and improve the digestive process, which directly affects a good mood and healthy mind.

 

For people who have back problems, dumbbell exercises can be a great way to help you forget about back pain forever, and dumbbell exercises are also an excellent preventive measure against spinal cancer. Exercises with dumbbells are an excellent sports simulator for women of middle and mature age, helping to prevent osteoporosis and bone density.

 

Exercise 4: rowing with dumbbell

For women who are dissatisfied with the shape of their breasts, home exercises with dumbbells can be a great way to improve it. Often, women who breastfeed a child, especially for a long time, suffer from the fact that the breast does not return to its former form, because dimethylnandrolone during pregnancy it increases in volume, so the pectoral muscles and skin of the breast are stretched.

 

Over time, the mammary gland acquires the same size, but muscles and skin do not, which leads to sagging of the breast. Exercises with dumbbells are a great way to strengthen the pectoral muscles and return the breasts to their former elasticity without resorting to various plastic surgeries.

 

By the way, such exercises not only have a beneficial effect on the arms and chest, but also perfectly work out the abdominal muscles, back muscles and even the leg muscles.

 

For pectoral muscles

3 Dumbbell Chest Exercises to Impress the Rest

Before starting any set of exercises with dumbbells, it is necessary to do a little warm-up, which will warm up and prepare the muscles for the necessary loads.

 

Usually, the warm-up proceeds for 10 minutes, it includes warming up the muscles of the neck of the head, you can make several tilts in different directions, stretch the muscles, and also make legs and arms swing. An excellent warm-up will be running for 10-15 minutes, or a small dance band, for example, zumba.

 

An excellent exercise that effectively influences the development and strengthening of the pectoral muscles is the following. Lie on your back on the sports bench, a similar design can be made of two or three stools, put together.

 

 

The legs are bent at the knees, and the arms, slightly bent at the elbows, are moved away from the chest behind the head. For a start it will be enough dumbbells B1 kg, gradually increasing weight. It is necessary to do 3 repetitions 20 times.

 

The following exercise is aimed not only at the development of the chest muscles, but also at the work of the back muscles. Stand up straight, knees slightly bent, legs shoulder-width apart. Hands stretched forward horizontally to the floor, palms up. It is necessary to bend arms in elbows, tightening palms to shoulders. The exercise is performed in 3 repetitions 10 times.

 

The following exercise is performed with one dumbbell weighing at least 4 kg. Stand up straight, knees slightly bent, legs shoulder-width apart. Both hands, which hold the dumbbell, are pulled forward, parallel to the floor, then are attracted to the chest, extending the elbows to the sides. The exercise is repeated 8 times in two approaches.

 

 

The following exercise is also performed from a standing position. Feet slightly bent, in the hands of dumbbells no less than 2 kg. Hands should carry out "scissors", spread from a shoulder, crossing hands on breast levels. During the exercise, it is important to ensure that the hands do not fall below the chest. Performed 3 sets of 20 times.

 

For back and arms

The exercise presented very well strengthens the back muscles, as well as the oblique abdominal muscles. Starting position – the back is flat, legs shoulder-width apart, slightly bent. Arms are extended along the body, in each hand are dumbbells at 2 kg minimum. Bending is performed first in one direction – one arm is lowered as low as possible along the body, and the other with dumbbells is held on the belt, and then in the other. Enough 3 sets of 15 times on each side.

 

Bent Over Dumbbell Rear Delt Raise With Head On Bench | Exercise Videos & Guides | Bodybuilding.com

The following exercise perfectly develops biceps, which gives a beautiful relief for the arms. Starting position – again standing, arms extended along the body, elbows pressed to the body. Carry out lifting hands with dumbbells, bending them Buy Alpha Pharma in the elbows. Make sure your elbows are not torn off from the body, this is an important point. The weight of the dumbbells should not be less than 1.5 kg, 3 approaches are carried out 30 times.

 

 

In the next exercise, the initial position is the same, only the arms Functional training. Programs for beginners and for weight loss. rise up above the head in the shoulders, after which they gently bend at the elbows and drop to the level of the nape. During the exercise, it is necessary to fix the elbows so that they remain motionless, the arms in the elbows are bent. Exercise perfectly develops the shoulder and spinal muscles, 3 sets of 20 times.

 

Exercises with dumbbells, which can be performed for weight loss, are mainly associated with bending, as well as with squats, but all the above exercises for the arms and chest also contribute to weight loss. It is necessary to develop a set of exercises that will be convenient for you, and also in which all the muscles of the body will be maximally involved.

Dumbbell Shoulder Press Exercise – How to Do Dumbbell Shoulder Press

 

Squats and lunges

With dumbbells, it is great to perform squats, holding dumbbells in arms extended along the body, it is necessary to ensure that the dumbbells are parallel to each other, and also that the back remains in a level position. Dumbbells should be weighing at least 2 kg each; 3 approaches are performed, 30 squats each.

 

You can do the usual attacks to the left and right, only with each lunge you need to keep your hands parallel to the floor, not dropping below the shoulders, or parallel to the attacks, bend the arms at the elbows with dumbbells. Do not forget to keep track of your elbows in such an exercise, they must remain fixed.

 

 

Exercises with dumbbells for women are a great way to put your body in order, but in order to achieve good results. Do not forget that the weight of sports equipment should be gradually increased.

 

TAGS:
slightly bent, pectoral muscles, whole body, arms elbows, back muscles, dumbbells great

Exercises for hands with dumbbells for women effective complex

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Extensors, therefore, to

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.

Two-Arm Dumbbell Preacher Curl | Exercise Videos & Guides | Bodybuilding.com

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.

14 Min Dumbbell Bicep Workout – Biceps Workout at Home – Bicep Workout with Dumbbells Bicep Exercise

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.

Important nuances:

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.

Exercise Ball Dumbbell Flys: Video Exercise Guide & Tips

Of their total

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.

Exercise Index | Incline Dumbbell Rows

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.

 

TAGS:
bench press, slightly bent, starting position, dumbbells women, lower back, shoulder girdle

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