Tip 1: Five effective exercises with dumbbells
Tip 1: Five effective exercises with dumbbells
Dumbbells allow you to tighten and strengthen your arm muscles,back and chest. Classes with them are convenient because they can be performed in a limited space without any security or special equipment. In addition, exercises with dumbbells will not take much time, but rather quickly bring a noticeable result.
Technique exercises with dumbbells in women and menis similar. The difference is only in the weight of dumbbells and the degree of load, since the fair sex does not need huge biceps and triceps, and men, on the contrary, look with such volumes very attractively. Before classes, you must first make a warm-up, warming the muscles of the upper body, which will avoid possible stretching and various injuries. For warm-up exercises from standard gymnastics are perfect - lifting and lowering of hands, intensive rotation by them in the shoulder and elbow joint, rotation by brushes, inclinations in different directions.
Effective exercises with dumbbells for the biceps and upper back muscles
One of the most effective exercises isbending of hands with dumbbells. To do this, put your feet to the width of your shoulders, pull in your stomach, pick up the same dumbbells of the appropriate weight in your hands and lower them at the sides, turning your wrists forward. The elbows and shoulders are pressed to the trunk so that they do not move during the exercise. Then do lifting dumbbells to the shoulders at least 20 times. Take the starting position, as in the first exercise, and then bend your knees slightly and tilt the upper body forward, leaving your back straight. Then, lift the dumbbell to the shoulder at least 25 times.Exercises for triceps and back muscles
To tighten the triceps, stand straight or sit downon the bench. One hand from the dumbbell lift up, and then let her by the head to the opposite shoulder, fixing the bottom point for a couple of seconds. Do this exercise at least 20 times, then change your hand. Put your feet to the width of your shoulders and extend your arms with dumbbells at chest level. When inhaling, raise your hands straight above your head, then pull them back as far as possible, fixing the position for a few seconds, and return your hands to the starting position when exhaling.Effective exercises for pectoral and deltoid muscles
To strengthen the muscles of the chest, lie down on the bench orput together stools so that the upper part of the trunk was on a flat surface, the legs were bent at the knees, and the feet stood firmly on the floor. Pick up dumbbells in a neutral grip and spread them apart, so that your hands are slightly below the trunk. Then, lift the arms slightly bent at the elbows, fixing them at the chest level for a few seconds.Tip 2: How to pump up your chest with dumbbells
Powerful, pumped pectoral muscles - a dream of anyone,who goes to the gym. And it is not accidental - they can not be missed if they are properly worked out, but in order to pump them, there are a lot of various exercises from which you can choose the ones that fit best. For example, in case you are at home, you will be quite enough for a couple of collapsible dumbbells and an adjustable bench for press in order to qualitatively pump the muscles of the chest.
Instructions
1
First, press dumbbells on a straight bench. Lay down on a bench exactly, on the outstretched hands in front of you hold two dumbbells. Lower them to the level of the pectoral muscles, bending the elbows, and then force them to push them up. Do five or six approaches, each with eight or ten repetitions.
2
Continue working on the pectoral muscles withexercise "pullover". Lie down on the bench and, holding your hands behind your head, take one dumbbell. With a sharp movement, lift it up and slowly lower it by the head. Monitor its movement to avoid injury. Do five to six approaches, eight to ten repeats each.
3
At the conclusion of the development of pectoral muscles, perform wiring dumbbells on a straight bench. Lie down on the bench in the same position as when dumbbell presses, but the arms are bred in the sides, slightly bending the elbows, until the dumbbells come out on one level with the body. After that, raise your hands sharply with dumbbells up, with effort straining the pectoral muscles. Do this exercise for five to six approaches, in each of ten or twelve repetitions.
4
After performing this cycle of exercises on a direct bench, it is recommended to perform it on an inclined bench for maximum effect.
