Exercises with dumbbells for slimming hands for girls and women, a complex of static and dynamic training
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Exercises with dumbbells for slimming hands for girls and women: a complex of static and dynamic training
In this material you will find effective exercises with dumbbells for slimming arms. Dynamic and static workouts are great for girls and women. Our complex will help tighten and pump up the muscles of the problem area.
Exercises for hands with dumbbells for girls are presented in the form of a complex consisting of five movements. Before each training, it is necessary to carefully prepare the area being trained for the loads.
Further, while the muscles are well warmed, but not yet clogged, you should proceed to the presses – standing and sitting behind your head. They will create the necessary tension before the following actions.
Then go to the various bales, for dessert leave breeding and bending. Check out Legal Anabolic Steroids Online the exercise should be a static exercise and the subsequent hitch.
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Thus, the whole complex of muscles of the trained area is harmoniously worked through, allowing to form beautiful hands.
Mash cervical – do neat turns without haste with concentration on the condition;
Now it is necessary to go to the hands – stretch your arms to the sides and make rotation one by one with brushes, then in the elbow area, then in the shoulder area. For 15-20 rotations will be enough.
Tilt the body 90 degrees to the floor and do the “Mill” exercise – throw your arms straight one way or the other. 20 reps will warm up the lower back well.
Well, do not forget about the main muscle – the heart. Do 3-5 minutes of jumping with a rope or running on the spot.
You can also use our exercises for slimming arms, or do a warm-up shown in the video:
Dumbbell Exercises & Exercise Guides | Bodybuilding.com
Now you can begin exercises for the hands with dumbbells for women.
1. Stand dumbbell standing
The basic exercise, which works on most of the anterior and posterior deltas, indirectly grabbing biceps, triceps, and shoulder blades as well. The complexity of the execution is low, the main thing is to accurately reproduce the nuances of the technique of execution.
Starting position – standing, arms bent at the elbows, holding the dumbbells at the level of the ears so that the elbow is bent 90 degrees;
Inhale deeply and as you exhale slowly straighten your arms, pulling them up, at the highest point, flatten them with dumbbells and stay in this position for a few seconds;
While inhaling, slowly return to the starting position.
For more information on how to properly tighten and pump up muscles using this movement, see the video:
For the best load, you should perform 12-15 presses in several approaches, without fail to be distracted by a minute break.
Note! Similar actions can be performed while sitting, the order of actions does not change. Working standing, together with the main muscles being worked, the legs are in static tension, which is only a plus.
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2. dumbbell bench press from behind the head sitting
One of the fundamentals of a beautiful and correct posture is well-developed muscles of the Fitness diet for weight loss. How to choose a menu for a fitness diet forearm. Anyway, they are involved in previous loads, the same kind of bench purposefully makes them work. Perfectly tightens flabby skin on hands. The complexity of the performance is quite high, as with any slightest deviation of hands from the course, you can get serious injuries.
Starting position – sitting on a bench with an emphasis for the back or a chair, arms raised up, squeezing the dumbbell with the hands, while palms rest against the disks of the dumbbell;
While inhaling, slowly, just behind the head, not bowing far, start the dumbbell so as to touch the forearm with the biceps;
As you exhale with the effort of the triceps, return your hands to the original point.
See the video for more details:
It is necessary to realize 8-12 ascents in 2-3 approaches.
3. Dumbbell tilt
Lying triceps extension exercise using dumbbells
Multifunctional exercise that involved the entire upper body muscular corset. The inner part of the arms, front deltas, trapeziums, latissimus dorsi muscles get to work out, and a press also works statically. Execution is not difficult if you thoroughly comply with the technique. To implement the need dumbbells free weight. What weight dumbbells choose a woman for the hands? Beginners can use from 0.5-1 kg, depending on the initial physical training.
Starting position – standing, emphasis in the legs on the heels, knees slightly bent, the top of the body is tilted parallel to the floor, in the hands of the dumbbell;
While inhaling, slowly lower the arms to the level of the knees, while the arms slide accurately near the body, their slightly greater deviation may lead to injury;
Having exhaled, we tighten our arms to our chest and a little to the side.
Learn more from the video:
Arm Workout with Weights – Dumbbell Biceps & Triceps Exercises
It is necessary to perform 12-15 repetitions of thrust at 2-3 approaches.
You can work with this exercise separately for each hand. This requires support for the arms and legs in the form of a bench or sofa. One side (arm and leg) is on the support, and the other implements thrust.
Note! At the initial and final points, the muscles do not relax completely, but spring up a little and perform the action again. It is necessary to work on an average pace – at high speed the technique suffers, at low – the muscles should not be loaded properly.
4. Flexing your arms with standing dumbbells
In the majority in this exercise the biceps are loaded, slightly weaker – the muscles of the forearm. The load depends on the weight of the weighting. For women, dumbbells of 3-5 kilograms will be optimal, for men – 8-12 kilograms.
Starting position – standing, looking in front of you, arms with dumbbells lowered down;
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On the inhale, bend the arms in the elbow area so that the palms are turned towards the body;
On the exhale, return to the starting position.
More on the video:
The optimal implementation will be 12-15 times in 2-3 approaches.
Bending can be performed alternately on each arm or both at the same time.
Note! If you want to load the biceps and forearm equally for the development of the muscles of the arms, then when flexing your palms should be directed away from you. If a greater load is required by the radial muscles of the forearm, as well as the flexors of the arms, then the “hammer” position of hands is more suitable when the testomix hands are directed with the palms towards each other.
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5. Static dumbbell pushups
Habitual to all the load is presented in the new version and "finish off" already worked enough muscles. Static exercises for hands with dumbbells will load all the muscles of the limbs, as well as the abs, back and legs. Effectively reduces the volume of hands. The difficulty of doing without dumbbells is average, and with dumbbells you will need to try and work on coordination.
Starting position – lying down, the support of the hands on the dumbbell, the body is stiff;
On inspiration to do incomplete push-ups and freeze in such a position for a certain period of time;
After exhaling, return to the starting position and relax.
See the video for more details:
To begin with, it will suffice to “hang” for 10–15 seconds in 3 sets, gradually increasing the work time.
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