The address classes with the use of various weights can hear a variety of responses.But who would not say, a set of exercises with dumbbells - this is the most effective way to bring the figure back to normal, and in a very short period of time.
Before you go directly to the description of such techniques perform exercises, let's talk about the benefits of such activities.First of all it is worth mentioning that this sports equipment like dumbbells available to all segments of the population.They are inexpensive and you can buy them today in any sporting goods store.An important fact is also considered to be the point that this attribute takes up very little space in the room that only evidence in its favor.That's why exercises with dumbbells at home - the best option for those who wish to seriously revise their figure.
next thing worth mentioning is the fact that most of the trainers have a narrow focus, that is, one specific simulator acts on a specific muscle group.Dumbbells in this regard are multifunctional and diverse.Finally, sports equipment such as dumbbells can be your whole gym, which you can take with you on a business trip or on vacation.And it talks about the mobility of the sport attribute can not be said for others.
With the advantages of a more or less we understand.Now let's talk directly about how to build a workout.A set of exercises with weights should be performed at least three times a week.Try to conduct training so that the load is uniform for all groups of muscles.Otherwise you can not avoid injuries.Rest between sets is not more than forty seconds.And to the next exercise, you can start one minute later.In this sit while relaxing strictly prohibited.Be sure to work out some kind of movement.In the end, just walk.
training with weights is based on the following principle:
• First day - train biceps and chest.
• The second day - all the attention is focused on the shoulders and legs.
• Third day - perform a set of exercises with weights for the back and triceps.
And now go directly to the description of the technique of the exercises.
first group - the pectoral muscles.Lie back on the bench or the floor while bending your elbows.Place the brush directly at the chest, palms facing inward.Alternately or simultaneously raise hands with dumbbells up.
following exercise - starting position is almost the same, except for the hands.They should take the side straight, palm up forward.Lift the arms up without bending.
second group - biceps.Such exercises, train biceps muscle, there is a large number.We consider only the most basic.
Put your feet shoulder width apart, back straight.Alternately or simultaneously bend your arms at the elbows.And here is another exercise.In this case, you need a bench.Sit on the edge of the best.Arm lock so that it was parallel to the foot, an elbow with the position just above the knee.Dumbbell lift up toward the person who is not taking away from the knee elbow.
third group - the shoulders and legs.First, consider the exercises to train the muscles of the shoulder girdle.Sit on a chair, back straight.The vertical line lift the dumbbells up, while straightening arms.And yet another embodiment.Stand with your feet shoulder width apart, knees slightly bent.Slowly raise the dumbbells to the sides to the level of the head.
next block - a set of exercises with dumbbells for the feet.Both are made from the original standing position with your feet shoulder-width apart.In the first case you need to squat dumbbells in his hands.In the second - do lunges forward and dumbbells in his hands.
Finally, the fourth group - Cycling back muscles and triceps.The first two exercises - for the back, two others - for the triceps.
Stand, leaning away from the bench, putting one knee on it.Back straight, free hand supports.Raise the dumbbell to waist level, with elbows pointing up.
Next - lie face down on a flat or slightly inclined bench.Lift the dumbbells up and tighten them to the chest.Then return to the starting position.
Now go to the triceps.Starting position - either sitting on a chair or standing.Hold a dumbbell, throwing her back.Now lift her arms to a horizontal position.And one more thing - lie down on the floor or bench, dumbbells position above the breast.Lower them to the level of the head, do not forget to bend your elbows.
This set of exercises with dumbbells allow you to just some six - seven months of regular exercise not only improve your muscle tone, and health status, but also to achieve athletic.Perhaps this essential reason for which is to work hard!
