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A set of exercises with dumbbells and a ball for independent performance. – physical education, presentations

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A set of exercises with dumbbells and a ball for independent performance. – physical education, presentations

Contents

  • Best Dumbbell Exercises For Strong, Chiseled Arms
  • Exercise Over Head Dumbbell Extension – your partner at the gym
  • Dumbbell Pullovers Exercise Demonstration
  • Shoulders Exercise | Mid Delts Lateral Dumbbell Raises | Shoulder Workout Video | 4 Fitness Rules
  • Forearm exercises with dumbbells | Dumbbell exercises for forearms
  • Alternate Seated Dumbbell Front Raise: Video Exercise Guide & Tips
  • How to Exercise With Water Dumbbells : Life & Exercise
  • Exercise Dumbbell Skull Crusher – your partner at the gym
  • 6-Set Grey Dumbbell Weight Fitness Indoor Outdoor Sport Gym Lifting Exercise New | eBay
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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

A set of exercises with dumbbells and a ball

Prepared student 9B class

Maou SOSH 45

Wolfhound alexander

Dumbbells

Best Dumbbell Exercises For Strong, Chiseled Arms

1. Dumbbell bench press from the chest

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.

Shoulders Exercise | Mid Delts Lateral Dumbbell Raises | Shoulder Workout Video | 4 Fitness Rules

Dumbbells

7. Triceps exercises

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 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 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.

Return to the

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.

18. Exercise for the muscles of the hips and waist

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

6-Set Grey Dumbbell Weight Fitness Indoor Outdoor Sport Gym Lifting Exercise New | eBay

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.

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