dumbbells

Dumbbells are the most popular sports equipment among people involved in fitness. They help to find the beautiful terrain of hands, strengthen the muscles of the chest and back. Training with dumbbells help to normalize muscle tone and burn calories. Depending on the initial physical fitness choose dumbbells weighing from 2 to 5 kg.



Exercises for muscles of the arm and chest



1. Stand straight, feet shoulder-width apart and slightly bent at the knees, his hands dropped down with dumbbells, palms inward. Bend your right arm at the elbow, and they brought her hand with a dumbbell to shoulder, turning with a brush so that the dumbbell is parallel to the shoulder. Then return to the IP and repeat the same left hand. Perform 2 sets of 10-20 times.



2. Stand straight, feet shoulder-width apart and knees slightly bent, dumbbells in each hand. Arms bend at the elbows and lift at right angles, palms facing inward at the same time. Not bending the arm at the wrist, slowly raise them above his head, elbows not completely straighten. Then return to the IP Perform 2 sets of 8-12 times.



3. Stand straight, feet shoulder-width apart, knees slightly bent, arms with dumbbells omitted along the body. Few bent elbows, slowly and plant them in hand to shoulder level, then just as slowly return to the IP Perform 2 sets of 8-12 times.



4. Lie back on the sports bench, feet flat on the floor, knees bent. Hands with dumbbells straighten up over chest, palms forward deploying. Good clutching the waist to the bench, bend your elbows and dissolve them in hand. Shoulders are parallel with the floor. Then return to the IP Perform 2 sets of 8-12 times.



5. Stand straight, a dumbbell in your left hand, feet shoulder-width apart. Bend your knees and Bend over forward, the back of this should be parallel to the floor. His right hand bend and lean on his knees. Left hand with the dumbbell along the lower body and slightly bend at the elbow. From this position a reserved right hand to the side at the level of shoulder and back a little. Then return to the IP Perform 2 sets of 10 times.



Exercises for back muscles



1. Lie on a bench on her stomach, legs and pull somknite. Dumbbells in the hands of dilute and put on the floor. At the same time raise their hands to the sides up, leaving them straight. Perform 2 sets of 10 times.



2. Stand straight, feet shoulder width apart. When performing exercises using a chair for support or sports bench. Take a dumbbell in your left hand, lean forward and lean free hand on the chair seat. The left hand lower down to the floor. Then slowly begin to pull the arm with a dumbbell in your chest, placing his elbow back. Just slowly return the arm to the IP Change hands and repeat the exercise. Perform 10 times with each hand.

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3. Stand straight, feet shoulder-width apart, a dumbbell in each hand. Dilute hand in hand, and then expand the palms forward. Bend elbows, summing up the dumbbells toward your chest. Hands must remain parallel to the floor, elbows do not fall down. Perform 2 sets of 8-12 times.



4. Lie across a bench on your back, straighten your arms with dumbbells in front of chest and connect to the brushes. Slowly lower your straightened arms with dumbbells over her head, almost to the floor. Then return to the IP Perform 10 times.



5. Lying on the floor on his back, legs bent at the knees and stand on the floor. Hands with dumbbells and straighten the front of the chest. Exercise is on the "4" bill. "Once" - straight right hand with a dumbbell is given back his head, left the same goes down - forward to the thigh. "Two" - hand back to IP "Three" - a change of hands: the left hand is given back his head, right down - forward, to the thigh. "Four" - the hand returned to the IP Then hands with dumbbells lower down. Do exercise 5 times.



Exercises with dumbbells for muscle belly and waist



1. Stand straight, feet shoulder width apart. Pick up a dumbbell, bend forward, his arms lower down to the floor. Follow the shell turns right and left. The back of this should be straight. Repeat 20 times in each direction.



2. Stand straight, feet shoulder width apart. In the right arm dumbbell, left hand on your waist. Tighten the muscles of the press and follow the deep slopes to the right side. Taz while stationary. After 10 repetitions shift the dumbbell in your left hand and follow the deep slopes to the left of strontium. Repeat 10 times in each direction.