Exercises with dumbbells

Dumbbell exercises — a complex of simple physical exercises that have a beneficial effect on the muscles of a person and allowing you to achieve amazing results.

Systematic exercises with weights to increase physical strength and resistance to stress, keep the muscles and body in shape. Produced proper manner to keep the back, increases the dexterity and precision of movement, joints gain mobility and movement.

Start training best in adolescence, but it is not forbidden to do at an older age. Before the training it is recommended to consult the doctor.

At first it is better to use light weight dumbbells, then gradually increase the load. From 2-pound dumbbells smoothly to the 12-pound, and then to the weights. With one weight you can do 3-4 months, depending on the specific person.

General guidelines for training with dumbbells. You should pay particular attention to the correctness of the movements, try to keep extraneous muscles participated in the exercise. If there is a mirror, ensure that the back was smooth, and the body was in the correct position. Don't hold your breath. Between exercises take a minute break, but don't sit here and walk around the room, it will help to relax your muscles. Do 1 to 3 approaches, 15-20 times in each approach. Engage in a well-ventilated room. After class do the walking with the restoration of breathing and take a shower.

Exercises:

1. Exercise the calf and shoulder muscles.

Become in the main stand, lowering the hands with dumbbells down. Put your hands up in front of him, at the same time stand on your toes and take a breath. Put your hands in front of him, returning to the starting position, exhale.

2. Training biceps.

Hold the dumbbells so that the palms were forward deployed. Bend one elbow, then straighten it while bending the other elbow. When the left fist is at the top right should be bottom and Vice versa. Keep the shoulders were one and the same position, breathe evenly.

3. Training triceps.

Starting position — hands with dumbbells raised straight up. Make an arc movement with the dumbbells, bringing them behind the head (exhale) and returning back (breath). Try to keep the elbows did not fall down.

4. Exercise for developing the trapezius muscles.

Become the main Desk. Makinginhale and raise your shoulders up, exhale lower down. Also consider the rotational motion of the shoulders.

5. Exercise for developing the deltoids.

Become in the main stand, holding dumbbells in hands, palms should be facing each other. Without bending elbows, raise your hands shoulder-width apart, take a breath. Lower your arms to the starting position, exhale.

6. Strengthening of the biceps, deltoid and dorsal muscles.

For this exercise requires a chair. Original position — one hand on the chair, the other holding a dumbbell. Legs straight and shoulder width apart. Raise the dumbbell to your chest, taking a breath, and lower down, exhale. Then take the dumbbell in your other hand and repeat the exercise.

7. Strengthening the chest.

Lie on your back holding a dumbbell in straight, vertically raised hand. Arms while taking a breath. Again raise your hands up, exhale. Try as much as possible bend the arms at the elbows.

8. Exercise for shoulder and back muscles.

Starting position — feet wider than shoulder width, hands holding them dumbbells raised vertically (better use of light dumbbells). Make tilt, at the same time letting the dumbbell between your legs. Do not bend the arms and legs. When straightening the body to exercise the breath, when the tilt — exhale.

9. Training of the abdominal muscles and the lumbar.

Fix the feet and assume a sitting position, place your hands with the dumbbells behind your head. Make move back while taking a breath and turning the body alternately left and right. Exhale engage when you return to the starting position.

10. Another exercise for the abdominal muscles and the waist.

Become straight, lift the dumbbell up. Make the rotation of the body, moving from tilt left to tilt right and Vice versa, with intermediate bending forward. Breath perform during the deflection of the torso, and exhale when tilting left or right.

11. Exercise the muscles of the hands.

The exercise consists of two stages. First, being in the main stand, perform the flexion movement of the hands while holding the dumbbells. Then, arms out to the sides and do rotational movements of the brush, taking a dumbbell in one bowl.

12. Exercise for the quadriceps of the thigh.

Put something under the feet so that the heel was at the height of about 5 cm Do squats, holding hands with the dumbbells near the shoulders. The breath should be done when standing up, consequently exhale when squatting. Follow the posture.