Exercises with dumbbells for women are a great way not only to tighten the muscles of the arms, but also significantly strengthen the back, abs and even legs. But in order for such training to be beneficial, it is necessary Legal Anabolics Online to strictly follow the specific instructions for its implementation.
Stationary, side & reverse lunge exercises for legs using dumbbell
Focus dumbbells
Just buying a pair of dumbbells is not enough. After all, this will be the main sports equipment training. And therefore it is necessary to choose them according to certain criteria:
Form – the best option would be "bottle". And it is very important to tactilely "get acquainted" with dumbbells. The grip should be completely, and the surface be ribbed. The best option is the pair that has a silicone shell at the gripping point.
Weight – for beginners it is recommended to choose dumbbells weighing up to half a kilogram. In the process of training, you can bring it up to a kilogram.
The perfect pair of dumbbells acquired, then you can begin to exercise.
Warm up in focus
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The first rule of a successful workout is a completed warm up. It is possible to warm up muscles in any convenient mode. However, it is recommended to include the exercise “Warm-up arm-wrestlers”.
It is done quite simply: you should stand up straight, put your legs across the width of your shoulders and sit down slightly. Hands with dumbbells lowered and slightly apart. Then smoothly turn the brush with dumbbells to the body, then – from the body. Repeat 12 times. Such an exercise will warm up the wrists, preventing the occurrence of seizures in them.
For both exercises, the initial position is a straight upright with legs apart and shoulders lowered to the hips with dumbbells. Acquaintance with sets is recommended to start with 3 sets of 6 repetitions, gradually increasing to 3 sets of 12 repetitions.
Shoulder broaching is performed as follows: brushes with dumbbells unfold parallel to the body, after which they inhale rise to the chest, forming a straight line with the points of the elbows and the base of the neck, and then gradually descend.
Lifting dumbbells involves turning the arms with dumbbells inward. When inhaling, the arms are lifted through the sides upwards to form a straight line with the shoulders; on the inhale, they return to their original position.
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Press focus
The use of dumbbells in the exercises for the press is an excellent opportunity How to remove cellulite on the legs and pope. Exercises for a week, a training programfor girls to gently increase the load on the muscles, and, consequently, to increase the effectiveness of the exercises. Trainers recommend two unusual options in which all press will be involved:
For both exercises, the recommended number of repetitions is 12, and approaches – 2.
Turns. It should stand in the above starting position, slightly bent legs. Place your left hand under the dumbbell, and your right hand on top. To inhale: smoothly holding your arms to the side, turn the body, keeping the hips in a stillness; to exhale: return to the starting position. Repeat the action in the opposite direction. As soon as the exercise will be completed to automatism, you should increase the pace. Twists, reinforced using dumbbells, will work out oblique abdominals.
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Slopes. In this case, you should stand up straight, legs together, hands with one dumbbell lift above your head. Hands should be gently lowered down, in contact with the knee of one leg, and then return to the starting position. Actions should be repeated for the other leg. This exercise simultaneously involves the upper, middle and lower abdominal muscles.
In focus buttocks and legs
It is also possible to tighten the buttocks and legs with the help of exercises with dumbbells. The following types are recommended for women:
Squatting with dumbbells. The view of the initial position in this case is a straight upright with the legs apart wider than the shoulders, the feet look in opposite directions, the arms with the dumbbells clamped in them are lowered down. To inhale, you should sit down as deeply as possible, raising your arms from the dumbbells to your chest, while exhaling you should return to the starting position.
Squatting with a jump. It is necessary to stand up straight, legs spread wider than shoulders, and arms should be lowered with dumbbells held to hips. At the expense of “one” in a jump, put your legs together, and raise your arms above your head, at the expense of “two”, return to the starting position. At the same time in the jump should strain the abdominal musclesand buttocks.
Exercise Dumbbell Clean Press – your partner at the gym
All exercises recommended to perform 12 times, repeating them in 2 sets.
The benefits of training with dumbbells
All exercises with dumbbells, for women in particular, allow not only to tighten and strengthen muscles. Coordination of movements danabol ds 10 mg develops at the same time, because performing each set, the beautiful lady trains not a specific zone, but a whole group, which requires concentration.
In addition, the exercises described are focused on breathing control. In order to achieve maximum oxygen concentration during exercise, one should breathe deeply, applying the principles of Pilates, in which the lower part of the lungs inhales.
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Exercises with dumbbells are very effective for giving the female body relief burning extra fat in problem areas.
Exercises with dumbbells are very effective for giving the female body relief burning extra fat in problem areas. Even at home, properly selected set of exercises with dumbbells will help you achieve excellent results. Our consultant – fitness trainer Vladimir Kolobov – offers women a set Eurasian News Agency – What is better to choose cardio or strength trainingfor weight loss of exercises with dumbbells, which everyone can easily repeat.
Strong Man Doing Fitness Plank Position Exercises With Dumbbells. Stock Image – Image of dumbbells, adult: 90152703
The benefits of exercises with dumbbells
Exercises with dumbbells will help you to kill two birds with one stone – to form muscles and burn fat. Do not be afraid that the dumbbells will make your figure like a man, for this you need very large weights. We offer you a set of exercises with dumbbells, which will help to remove muscle flabbiness, tighten your figure, lose weight in problem areas. The weight of dumbbells for beginners is 2.5 kilograms, in a month you can increase to 4.
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A great exercise to start training with dumbbells, chest and back muscles work. Lie on the floor, take the dumbbells, firmly rest your shoulders and feet on the floor, lift the buttocks and strain. On the exhale, squeeze the dumbbells up, hold your arms at the top for 5 seconds, while inhaling, lower. Buttocks always keep raised. Repeat the exercise 15 times for the approach.
Dumbbell Trap Exercises
2 exercise – distributing dumbbells to the sides
This exercise is aimed at maintaining the elasticity of the breast and beautiful forms of the bust. Take a dumbbell, lean forward slightly, back straight. Slowly (in 3-4 seconds) lift your arms to the sides to shoulder level, at the top point for 5 seconds, tighten your chest muscles, lower your arms. You need to repeat 12-15 times.
3 Exercise – Pushups
This exercise tones all muscle groups, pumping the pectoral muscles and arm muscles. Postpone dumbbells for now, stand on all fours, arms slightly wider than shoulders, located on the floor, legs also on the floor together. As a result, your body should represent a straight bar. Tip: those who do the exercise for the first time, can ease this exercise a bit – bend your knees (as shown in the photo). Next, bend your elbows and push up so that your chest touches the floor, while the body remains straight and your elbows are tightly pressed against the chest. Hold this position for a few seconds, and return to the starting position. The task is to push in 15 times per approach, but steroids for sale if you are doing push-ups for the first time, then start from 5-6 times.
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4 Exercise – Squats
We start working with the lower body and legs. This exercise will pump the gluteal muscles, leg muscles, strengthen the muscles of the back and lower back. Stand up straight, feet shoulder-width apart, slightly toes apart, dumbbell down in outstretched arms. Start your squat – take your pelvis back and sit down so that your hips are parallel to the floor and your lower legs are perpendicular to the floor. Hold this position for 5-7 seconds, and return to the starting position, straining your buttocks and lifting yourself on the toes. Then repeat the exercises again. The number of repetitions – 20-25 times.
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5 Exercise – deadlift with dumbbells
Exercise for the back, buttocks, thighs. Stand up straight, with your legs on the same level, take dumbbells in your hands and place your hands backside along the body (see photo). Lean forward, while the arms should be perpendicular to the floor, legs slightly bent at the knees, back must be straight (as in the photo). Hold in the lower position for 5 seconds, and return to the starting position. Rest for 5 seconds, while straining your buttocks, and do a new repetition, just 12 times.
6 Exercise – traction with dumbbells
This exercise simultaneously leads to the tone of the muscles of the buttocks and legs, plus pumps the muscles of the arms and chest. Stand up straight, take dumbbells in each hand and lower them down, bend a little while keeping your back straight, you can bend your legs a little for balance (as in the photo). Bend your elbows, tightening your hands with dumbbells to the chest, while straining the press (stomach). Hold this position for 5 seconds, and return to the starting position. Repeat the exercise 12-15 times.
7 Exercise for beautiful shoulders and triceps
Dumbbell Side Bends: Video Exercise Guide & Tips
Sit on a chair, press against the back, arm with dumbbells behind your head. On the score one, raise your hands up, on the count two, lower, hold 3-4 behind your back and repeat the exercise. It is important to hold the dumbbells tightly, do not relax your fingers. Repeat 10 times.
8 Exercise – Biceps
Flabby Arms? DO These Simple 5 DUMBBELL Exercises
And complete our complex exercise, focused on the muscles of the biceps, but at the same time strengthens and makes slimmer hands in general, removes muscle flabbiness. Stand up straight, take the dumbbells in your hands (grabbing the palms forward) – as in the photo. Begin to bend your arms in elbows, tightening the dumbbell to the shoulder, while straining the muscles of the biceps, buttocks and abs. Return to the starting position, then repeat alternately – first with the right, then with the left pharma anavar hand. Make 10 hands on each hand.
How to exercise with dumbbells
Do the exercises in the order in which we described.
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Do one exercise first as many times as we recommend. Only then proceed to the next.
Take a rest between each exercise for about a minute.
Once all 8 exercises are done, take a 10-minute break, during which you can do cardio exercises without dumbbells – you can twist the hoop, jump with a rope or perform, for example, exercises for slim legs, then repeat the complex.
Repeat the workout 3 times a week, with a break of one day. For example, on Monday, Wednesday, Friday, and the rest days break.
I'm a Trainer and These Are the 16 Dumbbell Exercises Everyone Should Know
For an intensive course, spend a month training, then use the exercises to fix the result.
8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)
Another complex for advanced trainees includes more specific exercises that work on individual muscle groups. There will not be the notorious fullbody, but there will be interesting exercises that will help you to “pump” your legs and upper body. The load is complex, high-quality, but quite interesting.
As in the previous article, a standard stand is a stand with legs shoulder width apart. This is explained for ease of simplification.
Alternating Standing Dumbbell Curl: Video Exercise Guide & Tips
Step with dumbbells on the bench and lifting the thigh, turning into a reverse lunge
It only looks like a simple exercise, in fact it exhausts you one hundred percent. Stand a short distance from a bench or a comfortable hill. The height of the obstacle is above the knees or to the waist. In the hands of weight. Step forward with your left foot. Climb up on the bench. When you find yourself at the highest point, do not put your right foot on the bench, but lift your right thigh as high as possible to the anatomical maximum. Do not help yourself with your hands, they should be pressed along the body. Return to the starting position by lowering your right foot to the floor. Lunge back, lowering the dumbbells down along the body.
Over 20 Dumbbell Exercises Complete with Animated Diagrams
Dumbbell hyperextension
The BEST Dumbbell Exercises – SHOULDERS EDITION!
Relax your back. Pick up the buttocks by squeezing them. Use a special bench, a simulator, or ask your partner to hold your feet. Grab a dumbbell, put it under your chin, clasp it with your hands crosswise. Relax your back muscles, squeeze the buttocks. Make sure that the body is quietly hung from the bench, and nothing prevented him. Lower the body down, do it slowly. Climb back to a 45 degree angle.
The bench is not necessary for this exercise. Lie on your back, legs bent, feet abut the floor at an angle. Dumbbells are located on the shoulders, elbows "rest" and touch the rug line. Pull the shells up, turning them over your head.
Isolate Your Rear Delts – Bent Over Fly Dumbbell Exercise
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You are also lying on the floor. The legs are bent at the knee and lean to the floor. Elbows along the body, arms with dumbbells are at right angles to the floor at the level of the abdomen. You straighten your elbows and lift weights above your chest.
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The starting position is the Weight LossTraining Programbuy steroids uk same as in the two previous exercises. Elbows pressed along the body. You alternately squeeze up one dumbbell, then another. A significant advantage of this exercise is the inclusion of the core and stabilizer muscles in the work of the muscles.
Dumbbell Pullover
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Do you want to work on your back, expand it and get the so-called "wings"? This exercise will help you with this and will work the jagged muscles perfectly. Take the starting position: shoulders are on the bench, legs are resting on the floor. The projectile is held above the head by one end with its fingers locked. Doing exercise with large dumbbells (they are also called “barrels”) is much more convenient. The shell freely hangs just below the bench level. Back muscles and buttocks will help you to hold the dumbbell. Lower the weight even lower. You will feel your muscles and tendons stretching. Return the dumbbell back to the SP
Dumbbell set apart
Take a standard position (see the beginning of the article), knees in a bent state. Bend forward, let the body be almost parallel to the ground. Hips slightly displaced inside. Dumbbells hang on straight arms around the kneecaps. Raise the shells to the sides of the shoulders. Return the dumbbells to the starting point. When doing your wiring, your arms should be straight. There should be no bend in the elbow.
Thrust dumbbells to the chest lying on an inclined bench
Quite a difficult exercise. Put the gym bench in an inclined position. Angle – 45 ?. Lie on the bench down. Hands with dumbbells hang in a free relaxed state. Shells parallel to the floor. Pull the weight to the chest using the lat. Squeeze the shoulder blades. Return the dumbbells to the starting position, get ready to repeat. Exercise perfectly works the back, makes it strong and removes grease cleaned.
Dumbbell set apart with bent arms
Take a standard rack. Bend your knees slightly. Lean forward slightly at the hip joint. Place the torso parallel to the ground. Dumbbells hold in front of you on outstretched arms. Bend your elbows slightly. Spread your arms to the side. Elbows should rise slightly above shoulder level. Return to the starting position.
I. p – standard. Dumbbells hang right in front of you at the level of the groin. Deploy them parallel to the floor. Pull the load up along the body. Bring dumbbells to chest level, keep elbows slightly higher than shoulder line.
Rise on back deltas lying on a gymnastic dianabolos 10 bench
Exercise perfectly isolated in isolation rear deltas. Lie face down on an inclined vertical bench. Angle – 45 degrees. Only the rib cage touches the support, you are standing on tiptoes. A pair of dumbbells hang loosely right under you with palms inward. Lift the shells to the sides and back a little, bend your arms slightly at the elbows. Do not tear the chest from the bench, dumbbells do not rise above the elbows, but only slightly divorced.
Exercises with dumbbells – HYIP since the Soviet years, when every man kept a box on the balcony with this uncomplicated sports equipment.
For men, dumbbells are a weighty steel “bread” for the body. We decided to give an additional load on the muscles and move the fatty layers from the place? Toward the fragile figure, tears and blues. Give cheerfulness and beautiful relief. It remains only to competently draw up a training regime.
The abundance of models allows you to pick up dumbbells for any task. Cast dumbbells vs collapsible. Before purchasing dumbbells, you need to decide on the tasks that are put before them. For example, if you plan to constantly increase muscle mass, you should take collapsible dumbbells and increase their weight over time. For fitness training suitable sports equipment with a fixed weight, which will maintain a given muscle tone.
Dumbbells with removable pancakes are the most versatile. Dumbbells with the ability to increase weight are universal. Using cast models, after a certain time you will encounter the need to purchase a new, heavier pair, as the muscles will require further growth. Self-made dumbbells are less convenient than shop shots: for a full workout you need to pour a dozen projectiles or pancakes, the weight of which will also have to be increased over time.
Dumbbell Hammer Curls Exercise Demonstration
Choosing the right dumbbells for home When selecting collapsible dumbbells, pay attention to the following points:
What is the maximum, maximum weight of dumbbells. Here again the convenience of collapsible models. For example, if one fully assembled projectile pulls a kilogram by 20 – this will allow not returning to the store for new pancakes for a long time.
Weight step. For inexperienced users, it is important that the weight of the dumbbells be increased gradually (no more than 1 kilogram). For example, a weight step of 5 kilograms will have a beneficial effect only on the training of professional runners and athletes. Remember the rule of scales and coins, add the load gradually.
4 Dumbbell Exercises for Tricep Strength
The neck of the dumbbell should be rubberized The program of training for weight loss at home or knurled (sections that prevent slipping). It is more practical to purchase necklaces with a diameter of 25-30 millimeters. This size will allow over time free to buy pancakes.
Pancakes If classes are held in the apartment, and there is no desire to break the silence due to sports trainings, take a look at the rubberized pancakes. Such a device will not damage laminate or parquet. Chrome pancakes differ from others only in brilliance, but there is no practical use for them. The minimum weight of sports "coins" starts from 500 grams, and the maximum weight reaches 10 kilograms.
Mounts. It is important that the pancake dumbbell mounts are comfortable and reliable. The easiest way to handle spring clips or "ears."
As an additional accessory for dumbbells for beginners, you can purchase weight-lifting gloves.
Gloves will keep your hands from calluses and damage during training with dumbbells. They are necessary not only to prevent dumbbells from slipping out of your palm, but also for fixing your wrists. Gloves will be a good anti-ash agent, protect the skin on the palms from coarsening.
Age and workout at home When choosing exercises with dumbbells, it is important to consider not only their weight and their own physical fitness, but also age-related features. For example, coaches and doctors remind men over the age of 50 that because of hormonal changes, the joints and ligaments lose their strength, which means that training should be a little less vilafinil intense.
Thoughtful approach to the weight step will allow you to work with dumbbells, even for older men. Young men under 50 are recommended to work out with dumbbells at least three times a week. This mode will allow you to keep the muscles in the right tone, while arranging for the body fasting days. In the complex of strength training, all men, regardless of age, need to include cardio training, which is more appropriate to perform in the morning or before strength training. This will prepare your little motor for hard work.
How to train at home properly Exercises with dumbbells need to start with a warm-up. This will warm up the muscles and prepare them for the load. As a basis, you can take all the same school warm-up (head tilting, jerking hands, lunges, stretching exercises).
Dumbbell Exercises for Triceps – dumbbell-exercises.com
For a visible effect, it is important to develop an individual training schedule. It is necessary to include not only the exercises themselves, but also days of rest. Beginners are recommended to take 1-2 day breaks between workouts. During this time, the muscle tissue will recover, and the level of glycogen (contributing to the production of "lactic acid") will reach the optimum level for a new breakthrough. But the mistake of all beginners – work for wear – can give a boomerang effect, reducing the accumulated muscle volume.
Exercises with dumbbells are better to start with a warm-up. If you train at home without a trainer, then you will have to work on monitoring achievements or braking yourself. To more accurately track your progress, regularly record weight and girth in a diary or application on your phone. Men over 50 need to record their heart rate and blood pressure in their diary. All measurements must be made before the exercise.
Basic complex for men – video Before embarking on a set of relief, it is necessary to master the basic set of exercises with dumbbells, which includes a number of fundamental exercises, on the basis of which other types of power loads are built. It includes:
Classic squats with dumbbells. Legs shoulder-width apart, arms along the body. On the squat inhale, on the rise exhale. Repeat 10-15 times for 3 sets.
"Hammer" – exercise for the muscles of the forearm. The starting position is the same as for squats. On the inhale, bend your right arm, lifting the weight to the shoulder. Exhale – starting position. The exercise for the left hand is also performed. For each hand, liftings are performed at least 20 times. This exercise can be done while sitting.
Dumbbell to the belt – training of large muscles of the back. To exercise you need to prepare a bench, also suitable stool. Place the knee of the right leg on the bench, grasp it with the right hand. The left leg is on the floor slightly bent at the knee, the left hand is down, the shoulder blades are divorced. On the exhale, pull up the dumbbell in the belt, reduce the shoulder blades. Breath – starting position. For each hand, 10-15 repetitions of 3 sets.
Dumbbell piles – exercise for the upper (clavicular) trapezius muscles. Feet slightly wider than shoulders, arms down. On the exhale, lift your shoulders up, arms straight with dumbbells down, shoulder blades smoothly come together. Breath – starting position. The exercise is performed 10-15 times for 3 approaches.
Breeding dumbbells – training deltoid chest muscles. If at home there is no inclined gymnastic bench, fit-ball can replace it. Lying spread your arms to the sides, hold the dumbbells with a straight grip. Arms should be bent in elbows, and dumbbells should be at chest level. Raise your hands up and return to the starting position. Perform 10-15 times.
Training for legs. We do lunges. Bend the left leg in the knee, holding dumbbells in the hands, located along the body. The right leg is straight, laid back and rests against the floor. For each leg do 10-15 lunges.
Bowflex Dumbbells, ideal for toning exercises
Exercises with dumbbells are performed without jerks. Each is repeated in several approaches. Breathing (inhalation and exhalation) are the basis of proper load distribution. Overcoming weight (power jerk) should be carried out only on the exhale.
You need to stop the replay before muscle failure occurs. If you feel that the next repetition will be fatal, the exercise should be stopped. At the end of the work with the dumbbells, the muscles can be pulled a little by doing a few attacks and tilts.
Exercises with dumbbells are desirable to accompany aerobic exercise. Strength exercises with dumbbells are desirable to accompany aerobic (respiratory) loads – jogging, cycling, exercise bike. Otherwise, heart problems may occur.
Five simple exercises for older menMost Buy Steroids Here of the workouts for older men are aimed at maintaining muscle and heart tone. They are performed at an arbitrary pace, in the event of shortness of breath, you must take a break:
Exercise for muscles of the forearm and chest. The legs are wider than the shoulders, arms apart, dumbbells to hold a straight grip. Turn the hands back and forth. Breath and pace is arbitrary.
Exercise for the muscles of the back and shoulder blades. Hands with dumbbells are set behind the head, legs wider than shoulders. While inhaling, we spread our arms to the side, while exhaling we return to the starting position. You can do sitting on a bench or fitball.
Exercise for the muscles of the legs, chest and upper key girdle. Legs are wider than shoulders, dumbbells are clamped in hands. Exhale – lunge to the right, arms raised in front of him, inhale – the starting position. Next – to exhale left.
Stretching the muscles of the back. Legs shoulder-width apart or slightly wider than shoulders. Dumbbells – on the floor between the legs. We bend down and exhale, take the dumbbells in hand and straighten. Inhale – put the dumbbells on the floor without bending your back.
Exercise for the muscles of the legs. Legs a little wider than shoulders, dumbbells in hands along body. Exhale and squat, try to touch the floor with dumbbells. On inhaling, we return to the starting position.
Each exercise is repeated 6-8 times. With normal health, the number of repetitions can be increased to 10.
For men of age, it is important to maintain muscle tone. Conclusion. Exercises with dumbbells are training that allows men to achieve various goals: losing weight, building sculptural muscles and simply maintaining the body in optimum physical shape. The last point is especially interesting to everyone who spends most of his life sitting in an office. The number of exercises with dumbbells is very large. With this projectile, you can work on quadriceps, deltoid muscles of the chest and back, and other muscle groups. It is not easy to fall in love with dumbbells, but it will be impossible to abandon them, being drawn into the training schedule.
Exercise Prone Incline Curl With Dumbbells (Spider Curl)
Dumbbells are very convenient because they can be used both in the gym and at home. This explains their high popularity among fans of home workouts.
Agree, with the help of simple dumbbells you can “load” and make it work if not all, then the maximum number of muscles is sure. It is difficult to list absolutely all the exercises that can be performed using such sports equipment.
Dumbbells are very convenient because they can be used both in the gym and at home. This explains their high popularity among fans of home workouts.
Today in the market of sporting goods you can find a variety of dumbbells. An important option that significantly affects the price of goods is the ability to adjust the weight. Collapsible dumbbells are much more expensive than simple ones.
Thanks to this, regardless of gender or age, absolutely everyone can train with them. If you are a beginner athlete – then set a small weight. And if you have good physical training, then throw a couple of pancakes and you can start to engage.
HIIT Workout with Weights – Dumbbell Exercises to Build Muscle and Lose Weight
Follow these rules to protect you from injury:
Warm up well before each workout. Pay attention to all muscles and joints during the workout.
Each exercise must be performed, following the correct technique. Any deviation from it can lead to sad consequences.
As a rule, it is recommended to perform from three to five approaches of each exercise, performing 6 to 10 repetitions.
Their classes at home or in the gym should be based on your level of training.
For beginners, the best option is to conduct classes at intervals of 1-2 days. This is due to the slow recovery rate of muscle fibers in novice athletes. More advanced athletes can afford to practice 5 times a week or even more often.
You can work out each muscle group with the help of certain sets of exercises. It is necessary to carry out them accurately, following all recommendations. If you adhere to the correct order of training, you can precisely load the necessary muscles and not involve other parts of the body in the work.
In this article you will not find difficult and impossible exercises with dumbbells. But some of them require a bench or chair.
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Put your legs shoulder-width apart or slightly wider. Taking dumbbells in hand, begin to slowly squat. On inspiration, you need to sit down to parallel to the floor, and on exhalation, you must return to the starting position. Crouching below 90 degrees to the floor, you can additionally load the gluteal muscles.
The Exercises in the gym 1. Slimming number of approaches – from 3 to 5. The number of repetitions – from 10 to 15.
2. Exercise "hammer"
Exercise is performed while standing, feet set shoulder-width apart. In the initial position, the arms should be lowered down. Open your palms to yourself.
Taking a breath, bend the arm in the elbow and lift the dumbbell with your right hand to the shoulder. On the exhale, lower your arm to the starting position. Next, do the same thing, but with your left hand.
Performing this exercise, the body and elbows should be fixed. Even having made only 10-15 repetitions, you can fully experience the work of your biceps. Hammer must be performed at a slow pace.
The number of approaches – 3-5. The number of squats is 8-12.
Side Bend Exercise With Dumbbell – Love Handles, Abdominal
This exercise will require a little preliminary preparation. It is necessary to put the bench at an angle of about 30-40?. It is also recommended to fix it tightly so that it does not stagger. Lie on the bench Buy Steroids Legally, comfortably putting your feet on the floor.
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In the initial position, your elbows should be below or flush with the bench. Next, raise your arms with dumbbells up on the exhale. Slowly breathing in the air, return to the starting position. Outwardly, this should resemble an ordinary barbell bench press. Make sure that your hands are always at the same level with each other.
The number of approaches – from 3 to 5. The number of repetitions – from 8 to 12.
4. Exercise "dumbbell traction"
To perform the exercise you will need a horizontal bench. It is necessary to carry out approaches, alternating hands.
First, with the knee of the right leg and with the right hand we rest on the bench. The left leg is slightly bent at the knee and set on the floor. We lower the left hand with a dumbbell down. We begin to tighten the dumbbell to the belt, reducing the shoulder blades. After 10-15 repetitions with the left hand, we change the hand, shifting the legs in reverse.
The number of approaches – 3-5. The number of repetitions – 10-15.
5. Aim exercises for biceps.
Two exercises are offered. The first exercise is performed standing on the floor or sitting on a chair. In the first case, the legs should be set shoulder-width apart. Hands with dumbbells should be separated to the sides with palms up. We begin to bend arms in elbows, lifting dumbbells to shoulder level.
The following exercise requires a chair or bench. You need to perform it alternately with each hand. We sit down on a chair and spread our legs wide. Back slightly forward. Elbow of the left hand resting on the knee of the left leg. We begin to bend the arm in the elbow, bringing it to the shoulder. Then we repeat the exercise with the right hand.
As in the first exercise, and in the second, while lifting the dumbbell up you need to twist the brush out.
The number of approaches – from 3 to 5. The number of repetitions for each hand – from 10 to 15.
For the development of triceps, you can perform the following exercises. The first is performed while standing, legs should be shoulder-width apart. In the initial position we hold the dumbbells with both hands above the head. On the inhale, lower it to the back of the head, and on the exhale – squeeze it to the starting position. Elbows should not move from side to side, keep them parallel to each other.
The second exercise is done in the same way, but for each hand separately. This will allow lowering the dumbbell even lower, which will increase the amplitude of movements.
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The number of approaches – 3-5. The number of repetitions for each hand is 8-12.
8. Exercise for shoulders and upper back
The exercise is performed while standing, the legs should be slightly narrower than shoulder width. In the initial position, arms with dumbbells should be fully lowered down.
On the exhale, using the trapezius back muscles, lift the shoulders to the ears. You can not bend your arms. While inhaling, slowly lower your shoulders to the starting position.
The second exercise looks like a skier. It is carried out standing. Put your feet shoulder-width apart. We bend one hand with the dumbbell in front of us at right angles upwards. Bend the other hand at a right angle down behind you. Alternately change the position of the hands.
The third exercise is performed while standing on the floor, legs together, knees slightly bent. Hands with dumbbells lowered along the body. Bending your elbows to a 90 degree angle, lift the dumbbells towards your armpits. In this case, the elbows should be turned out and bred forward. If done correctly, only the Buy steroids for sale shoulder muscles work.
The number of approaches – from 3 to 5. The number of repetitions – from 8 to 12.
To perform the exercise, bend the torso at a right angle forward, keep your legs shoulder-width apart. Hands with dumbbells lowered down, palms inward.
Incline Dumbbell Bench Press – Exercise Explained Video Series
We begin to raise hands to the sides. They should be straight, but you can slightly bend them in the elbows. The body should be kept in the slope for the duration of all repetitions.
The number of approaches – 3-5. The number of repetitions – 8-12.
10. Exercise for the muscles of the upper belt
Exercise is performed while standing, feet should be shoulder-width apart. In the initial position, the arms with the dumbbells are turned with palms inward and pressed to the chest.
Then, you need to raise your hands up, turning the palm out. First, do 1 repeat with your right hand, and the next with your left. In the process of returning the hand to its original position, you should turn the palm back towards you and press your hand to your chest.
The number of approaches – from 3 to 5. The number of repetitions – from 8 to 12.
The first exercise is performed in standing on the floor. Put your feet shoulder-width apart. With both hands, take the dumbbell and stretch your arms forward at shoulder level. Begin to tighten the dumbbell to your chest, bending your elbows. Then return to the starting position.
The second exercise is called scissors. To perform it you need to stand, putting his feet shoulder-width apart. Straighten your arms in front of you with the dumbbells and alternately perform the choke. For example, first hold your right hand over your left, and then vice versa.
The number of approaches – 3-5. The number of repetitions – 8-12.
To perform this exercise, you should push the left leg forward and lean with both hands with dumbbells on the left thigh. The right straight leg is laid back, the knee is on the weight, with the toe we are resting on the floor. We carry out attacks forward on the left knee.
Then, change the stand and repeat the exercise for the right leg.
The second exercise is performed in standing, feet should be shoulder-width apart. Dumbbell arms down along the body. Rise on your toes, and stay in this position for 5-10 seconds. Then, slowly return to the starting position.
The number of approaches – from 3 to 5. The number of movements – from 10 to 15.
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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.
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
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.
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.
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Best Dumbbell Exercises For Biceps
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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.
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.
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.
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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Forearm exercises with dumbbells | Dumbbell exercises for forearms
Alternate Seated Dumbbell Front Raise: Video Exercise Guide & Tips
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Exercise Dumbbell Skull Crusher – your partner at the gym
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A set of exercises with dumbbells and a ball for independent performance. – physical education, presentations
Dumbbell bench press lying down Lie on the floor or on a horizontal bench. Take in the hands of dumbbells. The inner sides of the forearm should be directed
Lie on the floor or on a horizontal bench. Take in the hands of dumbbells. The inner sides of the forearm should be perpendicular to the body. Elbows bend along the body. Tighten your chest and, while breathing in, squeeze the dumbbells up over your chest. Slowly lower the dumbbells to the chest on the exhale, bending the arms at the elbows. Repeat the exercise several times.
dumbbells
2. Exercise for leg muscles
For the full study of the legs, we need such an exercise as lunges. It will help load the muscles of the hips and buttocks. To perform it is necessary to push the right leg forward and lower the body down, and move the dumbbells to the right leg. The left leg is retracted, the knee is hanging down, and the toe is touching the floor. Perform movement alternately on each leg.
Exercise Over Head Dumbbell Extension – your partner at the gym
Dumbbells
3. Press inclined bench bench
Lie on a sloping bench at an angle of 30-45 degrees. Take the dumbbells and pull the arms bent at the elbows to the sides so that the shoulders and inner sides of the forearms are actually at right angles to the body. While inhaling, slowly lift the dumbbells up until they touch the outside. Return to the starting position – exhale. Repeat the exercise several times.
dumbbells
4. Squatting with dumbbells can be safely attributed to the basic movement. It allows you to load almost all areas of the legs. ?You put your legs shoulder-width apart, you can even put them wider. There are dumbbells in your hands, then move the body back slightly, your back should be level, lower until the dumbbells touch the floor. Do at least 10 repetitions.
Dumbbells
5. Dumbbell tilt
Put your left knee on the bench. The back should be parallel to the floor. Use your left hand to stop, and take a dumbbell in your right. While inhaling, pull the dumbbell up. On the exhale, lower the dumbbell. Repeat several times, then do the exercise with your other hand.
dumbbells
Dumbbell Pullovers Exercise Demonstration
6. Dumbbell traction lying down on the bench
Lie on the bench belly down. Take dumbbells in both hands. While inhaling, lift the dumbbells up to chest level. On the exhale, lower the dumbbells down. Repeat the exercise several times.
Standing take a dumbbell and bring it over your head. While inhaling we lower the projectile to the level of 90 degrees Try to keep your elbows flat so that they do not disperse. Then, lift the dumbbell to its original position. Accentuate your elbows and triceps throughout the approach. Also, you can do the exercise on one arm. In this embodiment, you need to hold one hand over your head and the other to put on the belt. Lower the dumbbell behind the head to the level of the ears. Perform at least 10 reps per set.
dumbbells
8. Projectiles to the chin
The third exercise is performed while standing on the floor, legs together, knees slightly bent. Hands withdumbbells lowered along the body. Bending your elbows to a 90 degree angle, lift the dumbbells towards your armpits. In this case, the elbows should be turned out and bred forward. If done correctly, only the shoulder muscles work.
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9. Exercise dead thrust
Forearm exercises with dumbbells | Dumbbell exercises for forearms
It will stretch the muscles of the hips and buttocks. You need to become straight, legs set shoulder-width apart. Lower the body down, and the back should be level with the legs. You can slightly pull the buttocks back, so you more load this area.
dumbbells
10. Breeding hands to the side
To perform the exercise, bend the torso at a right angle forward, keep your legs shoulder-width apart. We lower hands with dumbbells down, palms inward. We begin to raise our arms to the sides. They should be straight, but you can slightly bend them in the elbows. The body should be kept in the slope for the Alpha Pharma in USA or UK duration of all repetitions.
With a ball
11. Twisting with raised legs.
We lie down on the floor, legs bend and lift above the floor. Ball – we clamp between the knees. Hands put his head. Perform twisting, on each rise of the body with your elbows alternately touch the ball.
Alternate Seated Dumbbell Front Raise: Video Exercise Guide & Tips
With a ball
12. Squats + throw the ball.
We throw the ball on the floor, in front of us. While he flies down and bounces up, we do a quick squat. Straightening – catch the ball and repeat the exercise.
13. Twisting with raised legs.
We lie down on the floor, legs bend and lift above the floor. Ball – we clamp between the knees. Hands put his head. Perform twisting, on each rise of the body with your elbows alternately touch the ball.
With a ball
14. Lunge + body turns.
We become straight, we hold the ball with two straightened arms at chest level. We make a broad lunge forward, at the same time – turn the body (to the left on the first lunge, to the right – on the second).
15. Twisting + passing the ball.
We lie down on the floor, legs straight, the ball is clamped in the arms straightened above the head. We carry out twisting: we tear off the head and shoulders from the floor, at the same time we bend the legs at the knees. Straight arms down and pinch the ball between the knees. Return to the starting position. On the second twisting – again we take the ball in our hands and raise our hands above our head.
How to Exercise With Water Dumbbells : Life & Exercise
With a ball
16. Squatting + Mahi hands.
Perform squats with a wide arrangement of legs. Hands extended forward, the ball – clamped between the palms. During the squat we lower straight arms down, while straightening our legs, we lift it above our head.
17. Bridge for the buttocks
The legs are located on the ball. Take a starting position, place your feet on the projectile. As you exhale, place your heels on the ball and lift the pelvis up. Do not arch your back, but keep it straight. Dip in the original position. Perform an exercise on a gymnastic ball 15 times.
Lie on your side, position the ball in the ankles. Straining the lateral muscles of the abdomen, tear off the legs from the floor (as high as possible). Hold this position, squeeze the ball 20 times. Raise your legs even higher and squeeze another 10 bills. Return to the starting position. Repeat on the other side.
Exercise Dumbbell Skull Crusher – your partner at the gym
With a ball
19. Stand with your legs straight and shoulder width apart. Shoulders straighten. Take the ball in your hands and stretch them in front of you, trying not to bend your elbows. On the count of times – holding the ball, raise your arms above your head, try to maintain this position for 3-5 seconds, on the count of two – bend back and fix this position for another 5 seconds. Slowly return to the starting position.
With a ball
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20. Pick up the ball and stand straight. Holding the ball with one hand, start the execution of circular movements, and having performed a semicircle with the hand holding the ball, transfer it above the head and at the lower point of rotation to the other hand. This hand, completing its part of the rotation, passes the ball back. Such a constant cycle must be performed within 30-40 seconds.
