Dumbbells are considered one of the most affordable projectiles to support health and exercise of different muscle groups. The above exercises can be performed at home, but only subject to certain rules.
Many of us have been planning to sign up for the gym for years to lose weight and improve physical fitness, but there are always reasons to postpone it until later. If you are in this category or simply do not know where to begin to engage in physical activity, pay attention to the exercises with dumbbells. This shell is inexpensive, compact and most importantly – effective. We offer a range of exercises that can be easily done at home.
Dumbbell exercises: health benefits and body shapes
How to Master the Dumbbell Chest Fly Exercise to Get Stronger
Classes with dumbbells are good primarily because you can train at home at any convenient time. In addition, each person independently determines the load, commensurate with their strength and capabilities. If you wish to achieve specific results in the short term (for example, during the preparation for the competition), you should contact the help of trainers.
The great advantage of dumbbells is their versatility: they are suitable for people of different ages and genders. Specialists consider the age limits for exercise with dumbbells to be 15–60 years. But you can start training with dumbbells and eight years. Children will exercise with mini-shells, which can be purchased at any sports store. Older people can also deal with dumbbells, especially those who are used to lead an active lifestyle. In the presence of chronic diseases should consult a doctor. It should be remembered that movement is life, but at the same time make allowances for age and state of health.
Restrictions in exercises with dumbbells exist for hypertensive patients and asthmatics, as well as for pregnant women. For diseases of the back and heart, you should also consult with your doctor first. Do not exercise when you feel unwell and during the menstrual cycle.
Exercises with dumbbells, unlike many simulators, can be directed to all muscle groups: shoulder girdle and deltoid, upper girdle and pectoral, leg and back muscles. With regular exercise, the person develops endurance, improves the overall tone of the body, builds muscle mass. Dumbbell gymnastics helps to lose weight. In addition, training with dumbbells strengthens the most important muscle – the heart. In those who have suffered a stroke, their ability to work and their mobility improve, people with peripheral vascular diseases, with regular exercises with dumbbells, overcome large distances steroids for sale uk on foot, while dyspnea and lameness are reduced. Also normal lung function. All exercises with dumbbells are performed in conjunction with the control of breathing, so people with upper respiratory tract diseases need such exercises. Dumbbell exercises will also be useful for people with joint problems. Adolescents, who often suffer from a violation of posture, dumbbells will be the best home doctor.
Rules for effective exercise with dumbbells
Performing exercises with dumbbells at home, first of all you should not forget about the safety rules:
In order to prevent injuries, you need to warm up before training. For warming up the muscles, 5–10 minutes of an easy set of exercises are enough (bending, swinging legs and arms, squats).
Starting a workout is better with a minimum size dumbbell. For women – from 0.2 to 2 kg, for men – 2–4 kg.
Another rule: do not dwell on exercises that cause discomfort. It is better to return to them when the muscles in this part of the body become more flexible.
After a hard workout, you need to relax, you can get a massage, rubbing the muscles, which were the main burden during training.
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The best rest between sets is warm-up and walking, but not sitting.
When thirsty during exercise, take a sip of water, but do not drink a glass or bottle.
Training should begin no earlier than one hour after a meal. You should not run to the kitchen immediately after class.
Exercise Crunches with Dumbbell Bicep Curls Knees Bent Feet on Ground
For children's training, the safety rules are as follows:
The weight of the shells should not exceed 10% of the body weight of the child; for children of 7–8 years old, the maximum size of shells is 1 kg.
You can increase the size of the dumbbells by 5-10% of the previous weight.
It is better to increase the load using children's shells filled with sand Weight Loss Training System or water.
Depending on the group of muscles that are trained with the help of exercises, the technique of their implementation differs. However, there are general points that you should be aware of when practicing with this projectile. So, it is necessary:
For different categories of trainees, the duration and frequency of exercises with dumbbells will be determined. It is worth remembering that practicing any kind of sport requires an individual approach. Beginners should start with 1-2 lessons per week for 20-30 minutes, gradually increasing the load and time of training. As the muscles get used to certain exercises, you can add to the complex additional, more complex ones. It should be remembered that the more regular and intense the training will be, the more noticeable the result will be.
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The effect of regular exercise can be assessed after a month of their implementation. The body immediately responds to lifestyle changes and inclusion in the regime of physical activity. However, further results depend on the goals of training (pumping muscles, weight loss, prevention of diseases) and the approach to them. Experienced coaches advise at least once every 3 months to change the pace and order of the exercises, and also to bring new ones into the program – otherwise the body will get used to a certain approach that becomes its norm. In addition, attention should be paid to nutrition. Perhaps the body may not have enough resources to replenish energy and absorb the load.
Top 5 Dumbbell Practice Tips:
When combining cardio and strength training, start with strength training so that you have enough energy for both types of exercises.
Divide the exercises into muscle groups, performing exercises on the upper and lower body on different days of the week.
Observe a break between strength training for at least 48 hours. Otherwise, the effect of employment will be the opposite of the expected.
Do not increase the weight of the dumbbells until you get used to the small size of the projectile. If you easily perform 15–20 repetitions, you can replace the dumbbells with heavier ones.
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Breathe properly. With excessive air retention in the lungs there is a risk of increased blood pressure. In strength training, exhalation occurs at the moment of maximum load.
Types of dumbbells: what will suit you?
On the shelves of sports shops you will most likely be surprised by a variety of dumbbells. Before you buy them, you need to decide on the purpose of employment. What exercises do you need this projectile for?
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By the type of device dumbbells are solid and prefabricated. The first suit, rather, women. They look like two metal balls or hexagon, which are connected by a crossbar. These dumbbells are convenient for aerobics. It is recommended to buy a pair of 2 kg and a pair of 4 kg. Shells with less weight will soon have to be replaced with heavier ones. Solid dumbbells are ideal for a child who does not soon have to change the weight of dumbbells.
For strength training, choose prefabricated dumbbells. Their advantage is the ability to change the weight due to the weighting disks, which are mounted on the neck. Depending on body weight, experience and age of the trainee, a set of “pancakes” will be as follows: 2–2.5 kg, 4–5 kg and 6–7 kg.
It is necessary to think about the material from which the shells are made. They can be steel and cast iron. From above dumbbells become covered with paint or rubber. According to reviews, rubberized dumbbells are much more convenient. During a workout, hands sweat, and dropping such projectiles is much more difficult than chrome or painted. If the strength classes will be combined with aerobics, it is better to buy prefabricated dumbbells of average weight, for example, 3 kg. Additional outfits can be ties that secure wrists and protect them from sprains.
It is also necessary to pay attention to the length, brightness and cover of the neck, which will be strung weighting. As for the set of discs, for beginners the weight of the shells should be 2-7 kg. If you want to build muscle, over time, both a girl and a man will need 10-15 kg, because it is impossible to achieve a good result with dumbbells for 2-3 kg. Women in pursuit of a beautiful figure should not overdo it with the loads.
It is important to remember the parents that the exercise of burdening is valid from the age of 12, and completely safe from only 16. In this exercise is better to spend in the gym under the supervision of a coach.
As noted above, exercises with dumbbells are universal and equally suitable for both men and women. However, each of us knows our weak points that need to be pumped up. At the same time, remember that the whole body needs training.
Lifting for biceps. Take dumbbells, relax your arms and pull them to the seams. Bend your elbows, lifting the dumbbells to shoulder level.
Press on the triceps and straighten your arms back. The exercise is aimed at training triceps shoulder extensors – triceps. Straightening the arms back will give a useful load on the back muscles of the back. Starting position (ip): standing or sitting, dumbbells in hands straightened above the head. Slowly lower and lift the dumbbells in turn. The second part of the exercise is performed while standing. The right arm and leg are on the bench, the gaze is turned down. Pull the left hand out of the position along the body. Change the position of the arms and legs.
3 Easy Dumbbell Exercises You Can Do At Home – FBBC Blog
Shoulder press. Ip .: arms bent in elbows to shoulder level. Raise the dumbbells up, straightening the arms completely. It is performed with both hands at once or in turn.
Traction I. p .: hands at the seams. Then slowly raise them to the side to shoulder level and lower it again.
This complex is known to everyone from school. You only need to do it by holding dumbbells in both hands.
Rise on socks. I. p .: hands at the seams. Slowly rise on the socks until you feel the tension in your calves. Go down to the ip Then repeat.
Lunges. I.p. also. Step forward, backward or sideways. Try to distribute the weight evenly on both legs.
Squats. I. p .: back straight, hands at the seams. Squat, bending your knees at 90 degrees. Having fixed the position at the lowest point, slowly return to the SP The muscles of the leg and buttocks are being worked out.
Walking on a platform is usually done at the end of a workout; quadriceps, thigh biceps and buttocks are involved in this exercise. I. p .: standing up straight, hands at the seams, each with a dumbbell. We get up on the bench, first with the right foot, then pull up the left. Hands always remain in ip
Exercises for chest muscles
Dumbbell bench press. Ip .: lying on the floor, legs bent at the knees at 90 degrees, feet pressed to the floor, dumbbells in each hand. Bend your arms 90 degrees, shoulders and elbows pressing to the floor. Then raise your arms straight up. Return to ip When performing this exercise on the bench – strengthen the muscles of the body, stabilizing the spine.
Pullover. IP: lying on a bench on the shoulder blades, legs bent at an angle of 90 degrees, stand on the floor. Dumbbell, taken with both hands at one end, lift on outstretched hands to eye level. Slowly lower it behind your back until you feel a stretching of the muscles. Return buy pct online to ip
Reducing dumbbells. Ip .: lying down, knees on the edge of the bench, feet on the floor, arms bent at the elbows, lying on the chest, dumbbells at shoulder height. Spread your arms to the sides so that they are perpendicular to the body. Then lift the dumbbells and bring them above you. Fix them at the top point and return to the i.p.
Dumbbell Chest Press Exercise Demonstration
Mahi in the slope. I. p .: feet shoulder-width apart, bent at the knees. The body is tilted forward, almost parallel to the floor, dumbbells in hands, palms facing each other. Bring the shoulder blades, spreading his arms in different directions, lift the dumbbells up to the shoulders. Return to ip
Such training will not only maintain the posture and health of the back, but also strengthen its muscles and give the figure slimness.
Thrust dumbbell in the slope. I. p .: Sit down, keep your knees and hips tight, dumbbells in your hands just below your knees. The palms are facing each other. Raise the dumbbells to a right angle in your hands. Knees and hips at the same time in ip Hold your hands in the top position, slowly return to the SP Observe breathing: when lifting shells – exhale, when returning them to the SP – inhale.
Deadlift. Ip .: straight stand, dumbbells in the hands, elongated at the seams. Squat, bending your knees almost to touch the floor with dumbbells. Hold for a second at the lowest point. Without changing the position of the hands, rise.
Tilts to the foot. In this exercise, as in the previous one, all the muscles of the body are involved, but the most intense load is on the back muscles. I. p .: stand up straight, feet shoulder-width apart, put a dumbbell near the right foot. Bending forward, take the projectile with your left hand. When straightening, lift the dumbbell and fix the arm near the right thigh. Return to ip Repeat the exercise with a dumbbell at the left foot.
If you decide to do exercises with dumbbells at home, do not neglect the advice of experienced trainers. Observe the daily routine and training schedule. And remember: to achieve a result, you need to try very hard. But do not expect a momentary effect from training. To achieve your goals on transforming the figure and preserving health, contact the experts who will tell you where to start.
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muscle groups, strength training, your arms, back muscles, hands seams, this exercise
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 forhands 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.
Two Core Exercises with Dumbbells – The Man Under Construction Project
Thus, the whole complex of muscles of the trained area is harmoniously worked through, allowing to form beautiful hands.
Warm up
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:
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.
Technique:
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.
Exercise Bench and Dumbbell set 5-30 Pounds w/Rack
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.
Technique:
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.
Technique:
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.
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.
Powerful Dumbbell Exercises For Abs You Need To Try
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.
Technique:
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.
Exercises with dumbbells | Portal about sports, spectacular stunts, sports legends
Classes in strict graphics are always well developed muscle groups. Muscles with regular exercise become resilient and hardy. Your body acquires a relief and a taut silhouette. Dumbbell exercises help to develop more weak muscles.
Classes with dumbbells will be both an excellent start, and the end of the overall workout. If after the end of the workout you are completely exhausted, then exercises with Crossfit for weight loss for girls effective training program dumbbells will be the perfect completion of the workout.
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Classes with dumbbells as well as other classes help to strengthen the joints. To do this, choose a small weight. It is better to make several approaches than to overstrain.
If you had an injury, overloading the body is contraindicated. It is recommended to perform a light set of exercises to maintain the body in good shape.
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The disadvantages of training with dumbbells
You should not spend too much time doing dumbbell exercises, otherwise you just won't have the strength to develop other muscle groups. Believe me, not all muscles can be worked out with dumbbells.
With enhanced exercises with dumbbells you can get injured. Especially, it is dangerous for beginners who sometimes Steroids UK forget that before starting any workout, a warm-up is needed, which will warm up the muscles well.
Your body will spend much less calories on an isolated complex with dumbbells than with a complex for general body strengthening.
Catching up with dumbbells, remember that in order to obtain relief and a pumped body, it is not enough training alone, it is important to observe proper nutrition.
Before training it is important to choose the right dumbbells. This inventory does not require special skills to start the exercises. With them you can perform almost any set of exercises: for the buttocks, for the abs, for strengthening the muscles of the back, arms and legs.
For beginners, it is recommended to start with a small weight – 1-2 kg. The time for doing the exercises is 15-20 minutes. A little later, when the muscles get used to the load a little, you can increase the time of training and the load.
During class, watch your breath, it should be even. The pace of employment measured. If it is difficult to perform classes with your chosen weight, go to the inventory easier.
Want to lose weight and build muscle? In this case, the maximum weight is 5 kg.
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Slimming exercises
The complex of classes is quite simple and can be performed both at home and in the hall. It is recommended to allocate for training at least half an hour.
Jumping Put dumbbells side by side, in one line. Jump to the side. Feet together. Time for exercise will be 2-3 minutes.
Squats, presses. Stand up straight, dumbbells in your hands. Hands along the body. The back is flat. Raise your hands to your shoulders, hold them in that position. Begin to do squats, raising your arms above your head each time you squat. Exercise is performed slowly, breathing evenly. On an inhale sat down, on an exhalation – returned to a starting position.
Dumbbell Exercises for Women to Tone Arms Losing Arm Flab
The minimum number of repetitions is 10-15 times.
Push ups and strap. Take a position to start pushups. The palms and socks rest against the floor. One shell in front of you. The back is straight. Tear off your left hand and take the shell. Perform 15-20 times the weight (raise your hand from the floor to the back). Put the shell on the floor and perform 15-20 pushups. Then repeat the pull on the other hand. Do not allow severe fatigue. If you find it difficult to immediately wring out 15-20 times, then it is better to perform 5-7 times.
Flexion, lunges. Stand up straight. Step forward with your left foot. Lower the pelvis, thigh parallel to the floor. Bend your elbow. Return to the buy oral steroids ukstarting position without extending the arm. 10-15 repetitions for each leg.
Twisting. Sit on the floor. Legs slowly lift off the floor. Hold the dumbbells and stretch your arms straight ahead. Hold the body in this position for 1 minute. Turn your hands left, right. Twist for 1 minute.
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Push up. Stand up straight, dumbbells in your hands. Bend the body forward, arms bend at the elbows. Lightly jump up, pushing the dumbbells up. The minimum number of 10-15 repetitions.
Dumbbell Training
Exercise number 1
Stand with your left knee on a bench or sofa, slightly bend your other leg. Lower the right arm with the projectile down and then up. Try to lift the shell to the waist. Perform 10-15 times on each leg.
Exercise number 2
Leg Exercise: Dumbbell Sumo Squats
Squats. Dumbbells in the hands. Feet shoulder width apart. Perform squats with weighting. Taz down as low as possible. Exercise perfectly strengthens the gluteal muscles. The minimum number is 10-15 times 3 approaches.
Exercise number 3
Bench press. The exercise is optimally performed in the gym, as it is necessary to ensure a tilt angle of 30 degrees. Lie on the bench, feet shoulder-width apart. Press your arms and arms to your chest and slowly lower them.
Exercise number 4
Stand straight, feet shoulder-width apart, arms along body. While inhaling, bend your arm and lift the projectile upwards. When performing the exercises, do not let the body move too much. The minimum quantity is 5-10 times.
Exercise number 5
Stand up straight, projectiles in hand. Slowly spread your arms to the sides, palms look up. Perform flexion and extension of the arms, dumbbells should touch the shoulders. Exercise well develops biceps.
Perform every other day at any convenient time. Each exercise should be performed 3-6 times at a moderate pace, then 10-12 times at a fast pace. The weight of the weight is chosen individually: if with a dumbbell of 1 kg, this or that exercise is easy to perform, you can increase their weight to 3 kg. Rest between exercises – up to 5 minutes.
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No need to rush, the load should be increased slowly and gradually, taking into account age and health.
Stand up, legs wider than shoulders, dumbbells in bent arms above head. Alternately rotate the torso in both directions. Breathing is arbitrary.
Stand, feet shoulder-width apart, dumbbells in bent arms behind your back. To rise on the toes, sagging in the back and lifting the chest – inhale, return to the starting position – exhale.
Stand, feet shoulder-width apart, dumbbells in arms down. Lean forward, putting your hands with dumbbells between your legs – exhale, straighten up – inhale.
Stand up, feet shoulder-width apart, back straight, arms with dumbbells bent at the elbows. Raise the dumbbells to the belt – exhale, lower – inhale.
Stand up straight, feet shoulder-width apart, dumbbells in arms stretched forward. Turning, spreading his arms to the side – inhale, return to the starting position – exhale.
The Best 14 Upper Body Exercises to Do with Dumbbells
Stand up, feet shoulder-width apart, dumbbells in lowered hands, raise straight arms through the sides upwards with a lift on toes, bend back – inhale, lower hands – exhale.
Stand up with dumbbells in bent arms on shoulders. Deeply sit down, without taking off the heels from the floor – exhale, stand up – inhale.
Lie on the stomach with legs extended, lean on the floor with brushes or elbows. Alternately bend and unbend the legs. Breathing is arbitrary.
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Stand, holding his hands behind his back, dumbbells attached to the legs. Alternately raise and lower the legs. Breathing is arbitrary.
Stand up with dumbbells in the lowered hands. Bend your arms to your shoulders – inhale, straighten – exhale.
Stand up with dumbbells at the shoulders in bent arms. Rotate the brush in both directions. Breathing is arbitrary.
This complex uses dumbbells weighing from 1 to 5 kg. Exercises are performed from 1 to 3 times at a slow pace. Rest between exercises – up to 5 minutes. Breathing in the exercise of free, easy. Best suited for children aged 11 to 13 years.
Stand up, feet shoulder-width apart, dumbbells in lowered hands, palms facing the torso. Raise turinabol uk your arms through the sides up – inhale, lower – exhale.
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Stand up, feet shoulder-width apart, dumbbells in the lowered hands, palms turned forward. At the same time or alternately bend your arms in the direction of the shoulders – inhale, straighten – exhale.
Stand up, lift the dumbbells to your shoulders. Gently and deeply sit down – exhale, stand with a rise on his toes – inhale.
Stand up with dumbbells in the lowered hands. Smoothly and deeply crouch on the entire foot, while simultaneously or alternately raising your arms to your shoulders. Breathing is arbitrary.
Sit on a chair, a dumbbell in the hands behind the head. Lean vilafinil forward – exhale, straighten – inhale.
Lie on your back, dumbbells on your chest in bent arms. Raise your hands up – inhale, lower – exhale.
Stand up, feet shoulder-width apart, dumbbells in lowered hands, palms facing the torso. To lean to the side, at the same time pulling one hand to the armpit – inhale, straighten up – exhale.
Stand up with dumbbells at the shoulders in bent arms. Raise your hands up, rising on your toes – inhale, take the starting position – exhale.
Sit on the chair, dumbbell behind the head, elbows raised. Straighten your arms up without changing the position of your elbows – inhale, bend your arms – exhale.
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Sit on a chair, dumbbell behind your head. Turning the torso to the sides – exhale, return to the starting position – inhale.
Stand with a dumbbell behind the back in the lowered How to lose weight with the help of running – Nogibogi. For all who love running hands. Sit on the socks – exhale, stand up – inhale.
Stand with a dumbbell in the lowered hands. Sit down on a full foot, hands forward – exhale, stand up.
Stand up with dumbbells on your chest in bent arms. Lean forward, hands down – exhale, straighten – inhale.
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Stand up with dumbbells in arms extended to the sides. Bend your arms to your shoulders – exhale, straighten – inhale.
Stand up with dumbbells at the shoulders in bent arms. Extend your arms forward – inhale, bend exhale.
Stand up with dumbbells in the lowered hands. Sit down, spreading his arms to the sides, back straight – inhale, stand up – exhale.
Stand up with dumbbells in the lowered hands. Stretch your arms in front of you and turn the hands in both directions. Breathing is arbitrary.
Stand up with dumbbells in the lowered hands. Raise your hands up and turn the brush in both directions. Breathing is arbitrary.
What is so good dumbbells? With them it is easier to vary the working weight than with a barbell. For an experienced athlete, anything that weighs less than ten kilograms is not a burden, but for a beginner every pound is important. Therefore, exercises with dumbbells are best suited for girls, especially for beginners.
The movements with dumbbells are more natural, therefore with the correct technique they are less traumatic than working with a barbell or in simulators. They provide a large amplitude, and with it, a full study of the muscles, mobility of the joints and ligament flexibility.
Another advantage of exercises with dumbbells is the inclusion of small muscles-stabilizers that hold the hand in a fixed position. Their strength is useful to you in sports and in everyday life – stabilizers support the joints and protect against injuries.
Legs and buttocks The muscles of the legs and buttocks do not always require squatting with a multi-punch barbell. Do basic exercises with heavy dumbbells – they will also bring results. Dumbbells compensate even the lack of block simulators. Include the following exercises in your workouts, and in 3-4 months your legs will change:
Dumbbell exercises to start spring fit
Squats. The legs are slightly wider than the shoulders, the socks are apart, the back is straight, the hands are firmly holding the dumbbell. Get down, pushing the pelvis back and make sure that your knees do not go beyond the line of socks.
Lunges. Stand up straight, pick up the dumbbells. Take a broad step forward and sink into the lunge so that the angle in the knee of the front leg is straight and the knee of the back leg is 2-3 cm above the floor. Powerfully pushing off the heel in front of the leg, return to the starting position. Repeat the same with the other foot.
Romanian thrust. Take the dumbbells in your hands, put your legs on the width of the pelvis, straighten your back. Pull the pelvis back, trying to bend your knees as little as possible. The body at the same time leans forward, but the back remains straight.
Bending the legs with a dumbbell lying on your stomach is an alternative to exercise in the simulator. Lie on a bench or sofa so that its edge falls in the middle of the knee. Clamp the dumbbell between the feet and gently bend the legs. At the lowest point do not straighten them to the end, so as not to injure the ligaments.
Leg retraction with a dumbbell – an isolating exercise for the buttocks. Stand on all fours, squeeze the dumbbell between your lower leg and thigh and lift your leg up, feeling your gluteal muscles tense.
Chest and backUniversal exercise for the pectoral muscles – pushups that are performed without equipment. But exercises with dumbbells will reinforce the effect, but for beginners who can not push-up, they are indispensable. The same applies to pull-ups – a popular exercise for the back, with which girls rarely cope.
Dumbbell bench press. Lie on a narrow horizontal bench (two stools, placed side by side, will fit). Starting position: the legs rest against Weight Loss Training Program Fat Burning Workout the floor, the back is slightly arched testo mix in the back, the arms with the dumbbells are fixed at the level of the middle of the chest, the elbows are “looking” down. Raise your hands at the top point without straightening them to the end. In the lower phase, feel how the pectoral muscles stretch.
Flattening dumbbells lying. The starting position is the same as in the previous exercise. Stretch your arms straight to the side until you feel a strong stretch and bring them together with a powerful movement.
Pullover is an exercise that works on both the pectoral muscles and the back. Lie across the bench so that its edge is at the level of the middle of the shoulder blades. While inhaling, lower straight arms with a dumbbell behind your head, while exhaling, raise it to the vertical.
Thrust dumbbells in the slope. Lean your hand and knee on a support (bench or sofa). With the other hand, take the dumbbell and pull it up to your belt, concentrating on the movement of the elbow. Keep your back straight.
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Arms and shoulders The easiest way to pump the small muscle groups of the shoulder girdle is with dumbbells. Big weights are not needed here, but the technique must be monitored: women's joints are more mobile than men's and easily injured, especially the shoulders.
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Breeding dumbbells standing. Stand up straight, pick up the dumbbells. Raise your arms through the sides to the level of the parallel with the floor, pausing at the highest point. Maintain an easy natural fold in the elbow.
Breeding dumbbells in the slope. Tilt the case to parallel with the floor or slightly higher. Raise your arms with dumbbells through the sides, moving smoothly and without jerks.
Lifting dumbbells in front of you. Perform it synchronously with both hands or alternately – this is a matter of convenience. Raise your hands to the level of the parallel with the floor, keep your back straight.
Bending arms with dumbbells. Like the previous exercise, it can be performed with both hands simultaneously or one at a time. Move slowly, without twitching and without jerking.
The extension of the arms from behind the head. This movement, again, can be either “two-handed” or separate. Raise your arms with the clamped dumbbell and lower it behind your head, feeling the stretch of your triceps. Elbows throughout the movement should be fixed.
Making up a set of exerciseswith dumbbells for women, it is important not to forget a single muscle group. Exercising 3-4 times a week, you can take a separate day for each muscle group or work out the entire body in one session. Watch your body and sensations – over time you will understand which technique is right for you.
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A set of exercises with dumbbells for women. The training program is designed for novice girls and is designed for 3 classes per week. Before training, be sure to warm up – do joint exercises or low-intensity cardio. After training, do stretching.
Superset: bending arms with dumbbells and extending arms from behind the head, 3×15-20
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Common Questions
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Is it possible to download a press with dumbbells? It is possible, but this is not necessary. Fat from this will not "burn" faster, and you can strengthen the abdominal muscles without burdening. Moreover, weight exercises can increase abdominal muscles, causing the waist to lose finesse.
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Dumbbell Front Raise – Exercise Explained Video Series
How steroids for sale usa to choose the weight of dumbbells for exercise? Experienced. Start with the minimum weight and gradually reach the one that will allow you to perform no more than 10-12 repetitions in the approach. This will be your working weight. When you feel that you can do with it more than 15 repetitions, take more dumbbells or screw them to a pair of pancakes.
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How to choose a dumbbell for home workouts? Pay attention to the diameter and surface of the neck – the dumbbell should be held comfortably in your hand. Prefer collapsible models with a large set of pancakes – they are much easier to store than a set of several pairs. Disks must be firmly fixed on the fretboard.
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A set of exercises for girls with dumbbells for the back, chest, abs, arms and shoulders, legs and buttocks, for weight loss, beautiful posture. Training program, recommendations on the choice of weight dumbbells.
Breeding hands, lying on the floor. To perform you need to lie on the mat, bend your legs at the knees. Feet pressed to the floor. Hands with dumbbells put perpendicular to the body. Slowly flatten your arms straight over your head and dragon pharma steroids then return to the starting position. It is important not to give up completely on the floor; they should not touch it. Thus, the muscles will be in constant tension. Make 20 dilutions. Rest for 2 minutes, repeat 4 more approaches.
Push ups on dumbbells. The usual push-up from the floor is performed, but one stop is carried out on the dumbbells, clenched by the hands, the second stop is the toes of the feet or the knees. Complicated version of the execution – legs extended and the emphasis on the toes or one leg (the second leg lifted up or put on the ankle of the other leg). A simplified version for novice girls – emphasis on the knees, with a straight back. Pushups are performed slowly, as many times as possible. Do not allow sagging of the back. Optimally perform 15 push-ups, then 2 min rest and 3 more sets.
"Ski Riding". In a standing position, with dumbbells in your hands, sit down a bit (with an inclination forward). Perform joint or alternating movements with your hands, imitating pushing away with sticks when skiing. Do 20 repetitions. Relax for a few minutes and duplicate another 1 – 2 approaches.
Exercises for the press The abdominal press is a group of multidirectional muscle layers that is difficult to adjust, so it requires a special approach and well-designed exercises. To a woman to achieve the desired flat stomach, you need to tune in to a long hard work, while not forgetting about diet.
Since the press is formed by 4 muscle groups (direct, oblique, pyramidal and transverse), all of them need to be worked through accordingly.
Here are examples of exercises for each press group:
Exercise straight muscles. Lie on the floor, pick up the weights and cross them on the chest. Slowly lift the body (at an angle of no more than 45 degrees), linger in this position for a few seconds, drop to the floor. Repeat 40 times. For beginners, to simplify, it is allowed to pick up one dumbbell (hold it with two hands for thickening) and bend the knees, not lifting the feet from the floor.
Charging for the oblique muscles. In a standing position with a load in the right hand (both arms extended along the body), it is required to make 20 tilts to the left. Then grab the dumbbell in your left hand and lean to the right side as many times.
The work of the transverse muscles. Difficult exercise (it may not work out right away), so it’s best to start with 1 kg of dumbbells. To perform it, lay on the floor, with burdened hands behind the head (not touching the floor). To simultaneously lift the body and legs (without jerks), to descend to the initial position. The number of repetitions – 20 times.
The development of pyramidal muscles. Lying on a mat or floor, hold one dumbbell between your feet. Put the hands on the back of the head. Raise straight legs with a weight of 5 cm from the floor, hold out for 5 seconds, lower the legs. Make it 20 times.
Exercises for arms and shoulders Strength training of hands is an integral part of any set of exercises. Do not worry that there will be round biceps, the type of male (for this you need to do a lot with large weights and use sports nutrition).
Top 5 Dumbbell Tricep Exercises! Build Muscle & Strength!
Female exercises for arms and shoulders help to strengthen muscles, tighten the skin (especially on the inner side of the shoulder), and reduce the thickness of the fat layer. The peculiarities of such classes is the simplicity of their performance, but high efficiency. And if you gradually increase the weight of the inventory, the result will be visually noticeable after 2 months.
Examples of popular exercises:
Charging for the triceps muscle of the shoulder. To perform the exercise, you will need to pick up dumbbells (weight from 2 to 4 kg) and stand up, with your kneesslightly bent, legs together. Put both hands behind the head and bend together. Straighten your arms. Repeat 20 times.
Biceps workout. Stand on one knee. Take inventory in one hand. Put the elbow on the knee and flex and stretch, do not use the shoulder joint. Perform 15 repetitions on each hand.
Pulling up to the chin. In the standing position, take the dumbbells in your hands and place them on the front of the thighs. To lift arms, bending and lifting the elbows so that the dumbbells reach the chin. Lower. Repeat 20 times.
Exercises for legs and buttocks Slender legs Effective circuit workouts for weight loss – Fresh Fitness and rounded buttocks – the dream of every woman. To achieve the desired is possible with an integrated approach to training these areas. Due to the anatomical features, the legs and buttocks have a large muscle group and for their growth requires constant stress (exercises with weights and a gradual increase in weights).
Squats and jogging are great sports for toning and maintaining elasticity, but they are not enough.
Exercise Dumbbell Reverse Wrist Curl – your partner at the gym
An ideal workout is a combination of jogging (3-6 km) in the morning, squatting (about 100 times a day) and strength exercises during the day.
Foot training options:
Spring squats Additionally, you will need a step platform (you can replace it with a stack of books). Take weighting (3-4 kg) in each hand. Stand in a step from the stand, foot spread to the width of his shoulders. Take the right leg back, bend the knee and put the toe of the foot on the support. Squat (without touching the floor with your right knee). Straighten up and repeat 20 times. Change legs and do another 20 squats.
Plieu. Feet wide apart, twist the socks out. Take one dumbbell in your hands (weight 4 – 5 kg). Holding the dumbbell with two hands, sit down to the parallel of the hips with the floor. At the same time, keep your heels off the floor and keep your back straight. Stretching of the inner thigh muscle should be felt.
Deadlift. From the “standing” position, torso forward to tilt forward without rounding the back. Hold dumbbells in hand, while tilting, they should slide down the hips. Drop down to a possible amplitude, feeling the back of thethigh and buttocks stretch.
Complex for weight lossComplex exercises withdumbbells for weight loss is made taking into account the problem areas of the woman, requiring adjustment. Accordingly, emphasis is placed on those exercises that make the desired areas work.
Dumbbell pullover exercise instructions and video | Weight Training Guide
Any training has its own algorithm of actions, which is very important to comply with:
From the position of "standing" with legs wide apart, bend forward, put one hand on the floor. To lean on Raise the second hand up, perpendicular to the floor. Turn the head in the direction of the hand pointing upwards. Hold for a few minutes and straighten up.
Lie on the stomach. Raise your upper body and lean on straight arms. Bend your back, look at the ceiling. Stretch the press for 2 – 3 min.
Stand up, legs spread wide. Socks diluted to the side. Sit down deeply, spreading your knees apart. Put your elbows on your knees. Expand the torso in one, then in the other hand, leaning his hand on his knee.
Get on your knees, spread your legs, lower your pelvis on your calves. Put your upper body on the floor with your arms out in front of you. Relax for a few minutes with your eyes closed. This is a great exercise for relaxation.
A special feature of a slimming workout is the active study (by several sets of different exercises) of a problem part of the body, while exercises for other zones are omitted.
If regular morning workouts with dumbbells (three times a week) add a morning jog in the park (during the days off from classes) and correct the diet (reduce daily calories by 25%), then an accelerated metabolism will lead to an inevitable loss of extra pounds. Thus, it will be comfortable to lose 5 – 7 kg per month.
A prerequisite for this period is the use of pure non-carbonated water (at least 2 liters per day, not counting tea and coffee), since water will help the excretory system to cope with the decay products of fats. Not superfluous will be taking complex vitamin preparations.
The complex for a beautiful posture. The complex of exercises with dumbbells for giving a beautiful posture to girls has its differences from the usual strength training, since it is aimed at working out the torso, strengthening the dorsal muscles, abdominals, and working out a smooth posture. Basic exercises are performed with dumbbells, weighing no more than 2-3 kg, 20-30 times in 2 approaches.
Training examples:
From the “standing” position with the dumbbells in your hands, sit down a bit, moving the pelvis back. Legs apart. Strain press, hands down. Slowly tighten the dumbbells to the ribs. Straighten your arms.
The Best Dumbbell Exercises
Stand on one knee, slightly leaning forward. Hands with a load to lower and turn the palms back. Back straighten. Gently pull the dumbbells to your chest, spreading your elbows. Straighten your arms. After 20 repetitions, change the leg and do the same.
Get up on all fours. Dumbbell put in front of you. Slowly raise your right hand, take a dumbbell and straighten it, rushing forward. At the same time lift and pull back the left leg. Balance the position and hold on for 5 seconds. Repeat, changing legs and arms. Just do 10 times. This exercise corrects posture.
Training program According to the majority of fitness instructors, with a power load on the whole body, it is necessary to work out all zones qualitatively (which means 8 to 10 exercises for each part of the body, 3 to 4 approaches). To do this, it is recommended to distribute all the exercises on days pharma tren of the week.
Example (embodiments of the exercises described above):
Monday Training of legs and press + 50 squats Tuesday Jogging for 5 km Wednesday Exercises on the press and back + bridge (5 times) Thursday Jumping rope for 15 min. such a system of training in muscle fibers will be time to recover and addictive to constant loads. Even if after the first workouts, after a day, muscle soreness appears (which is a consequence of the accumulation of lactic acid and normal), you should not stop exercising.
After a few workouts, there will be no trace of pain (this will mean that the body has started to get used). It remains only to move forward towards your goal – a sporty fit figure.
Contraindications It is not allowed to perform strength training (without a doctor's permit) for women who have:
there is a spinal injury of any nature;
spinal curvature revealed to a large extent;
joints or ligaments that restrict movement were injured;
25 Dumbbell Exercises You've Never Seen Before
there was a fracture of the limbs, which is in the process of treatment;
arthritis (inflammation of the joints) and arthrosis (degenerative changes in the joint) were diagnosed;
varicose veins and poor blood supply to the limbs develop;
pregnancy has occurred (in this case, training is possible with limitations);
There is a chronic heart disease (defect, insufficiency) in the acute stage.
Exercises with dumbbells have a large variation in performance and are suitable for women of all ages. In combination with proper nutrition, they allow you to achieve beautiful and feminine forms, regardless of where they will be training (in the gym or at home).
Exercises with dumbbells for boys. Exercises withdumbbells for schoolchildren. Exercises with dumbbells. The exercises that are offered in this section are best performed in the following sequence: the first exercise, then, after a short rest, the second. Then again the first exercise, rest and the second. Similarly, you need to alternate the third and fourth exercises, the fifth and sixth, seventh and eighth, ninth and tenth, eleventh and twelfth.
The exercises that are offered in this section are best performed in the following sequence: the first exercise, then, after a short rest, the second. Then again the first exercise, rest and the second. Similarly, you need to alternate the third and fourth exercises, the fifth and sixth, seventh and eighth, ninth alpha pharma and tenth, eleventh and twelfth.
If you do the exercises in this way, the result will become noticeable very quickly. Rest is recommended to relax those muscles or even muscle groups that were involved in the exercise process.
? The most effective exercises to relax the muscles are visas, circular movements of the arms in front of you, shaking the legs, stretching, deep squats with small spring movements.
Seated Dumbbell Press: Video Exercise Guide & Tips
In carrying out the proposed exercises, carefully watch your breathing, since knocking it down will make it extremely difficult for you to recover.
Raising and lowering the chest
To do this exercise you will need dumbbells weighing 5-10 kg.
Starting position – standing, legs together, arms with dumbbells stretch along the body.
This exercise is designed to develop the muscles of the chest. Dumbbells weighing from 2 to 5 kg will be required.
Lag back on a bench or on two stools set alongside. Extend your arms with the dumbbells to the sides with your palms up. Raise your hands up to intersect them. Bring your hands, exhale, and spreading – inhale.
Exercise do at a slow pace, repeat it 7-12 times, doing 2-3 approaches, between which rest 2 minutes.
Simultaneous flexion of the arms
Bent Arm Dumbbell Pullover – Chest / Back Exercise – Bodybuilding.com
This exercise develops biceps. You will need dumbbells weighing 3-8 kg.
Put your legs a little wider than shoulders, arms with dumbbells stretch along your body, palms forward. At the same time bend them to the shoulders and return to the starting position. Bending hands, take a breath, straightening – exhale.
Exercise perform an average pace of 15-20 times in 2-3 approaches, between which rest for 1-2 minutes.
Extension of the arms from behind the head
Do this exercise if you want to develop triceps as quickly and as possible. Use dumbbells weighing 3-5 kg.
Put your legs together, put your hands with dumbbells behind your head, bringing your elbows to your head as close as possible. Raise your arms up, fix your elbows in one position, then bend your arms again. Perform the exercise at a slow pace, repeat it 7-12 times in 3-4 approaches, between which rest 2 minutes.
Putting your hands forward with alternate lifting of both legs
This exercise develops the muscles of the arms and abdominals. You will need dumbbells weighing no more than 3 kg.
Put your legs wider than shoulders, arms with dumbbells spread to the sides at shoulder level. Lift your left leg up, stretch your arms forward, making exhalation. Then lower your legs and, making the exhalation, spread your arms. Do each leg with the exercise 10-15 times in 2-3 sets, between which you can rest for 2-3 minutes.
Lower Body Dumbbell Exercises – Dumbbell Workouts for the glutes, thighs, hips and more
The slopes of the torso alternately to the left and right leg
This exercise will help you develop your abdominals and back muscles. Dumbbells weighing 5-10 kg will be required.
Feet put shoulder-width apart, arms stretch along the body. Turn your torso slightly to the right and lean towards the right leg. Then stand up and tilt to the other leg. Bending down, exhale, and when straightening – inhale.
Exercise do at an average pace. For each leg, perform 8-12 slopes in 2-3 sets, with rest after each for 2 minutes.
Exercise develops deltoid muscles. You will need dumbbells weighing 3-5 kg.
Put your legs wider than shoulders, stretch your arms with dumbbells along your body.
Hands turn palms to yourself. Stretch your left hand forward, and pull your right hand back, rising on your toes. Then change your hands. Breathing in the process of performing this exercise can be arbitrary, the pace is average. Make 20 movements in 2 sets with each hand. After each approach, rest for 2 minutes.
Dumbbell Chest Exercises With No Bench | Livestrong.com
This exercise is also intended for the development of the deltoid muscles. You will need dumbbells weighing 3-5 kg.
Put your legs shoulder-width apart, lower your arms with dumbbells along your body, turn your palms back. Raise your hands forward and up, then lower. When raising hands, inhale, while lowering – exhale. The pace can be slow or average. Repeat this exercise 15-20 times in 2 or 3 sets, with rest after each for 2 minutes.
Squatting on the right and left leg with the arms in hand
Exercise is aimed at developing the muscles of the arms and legs. You will need dumbbells weighing 1-3 kg.
Put your legs together, arms Buy Steroids with dumbbells put down along your torso. Raising your arms, make a broad lunge with your left foot to the side, crouching on the toe of your right foot. After returning to the original position, do the same, but in the other direction.
Squatting, exhale, straightening – inhale. Perform exercise on an average or fast pace, repeat 8-10 times in each direction in 2-3 approaches, between which rest 2-3 minutes.
Squatting on two legs
Develops the muscles of the legs. You will need dumbbells weighing 5-10 kg.
Put your legs shoulder-width apart, and take your arms with the dumbbells clamped in them back and scrub on the buttocks. Then sit on your toes, slightly tilting your torso forward, return to the starting position. Do squat on the exhale, and straighten on the inhale. The pace should be slow or medium. Repeat the exercise 15-20 times in 3-4 approaches, between which rest 2-3 minutes.
You will need dumbbells weighing 5-6 kg, as well as a round wooden stick about 50-60 cm long and 4-6 cm in diameter. You need to make a hole in it through which to pass a cord 80-90 cm long with a knot on the end. Tie a dumbbell to the other end of the cord. Hold the stick in your lowered hands with a grip on top of your shoulders.
Turn the stick away from you, and with the efforts of your fingers on the stick, wind the cord to the end. After that, gradually unwind the cord, releasing the dumbbell and rotating the stick to yourself.
To make it easier for you to do the exercise, stand on a chair or stool. Breathing is arbitrary, the pace is average or fast. Wrap the How to make an effective workout for weight loss – Layfhaker cord 2-3 times, after each approach, take a break for 2-3 minutes.
Two legs
This exercise contributes to the development of the muscles of the legs. You will need dumbbells weighing 3 and 5 kg.
Decline Dumbbell Flys: Video Exercise Guide & Tips
Put your legs together, hands with dumbbells – on the belt. The pace of the exercise is fast. You can breathe arbitrarily, but always rhythmically.
Do about 15-20 jumps with dumbbells weighing 3 kg each, and after a 3-minute rest, jump the same number of times, but already with dumbbells 5 kg each.
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