Each of us dreams of a beautiful and toned figure, but in regular classes in the gym, many just do not have neither the strength nor the time nor, sometimes, the desire.But no one bothers to arrange a small gym at home and engage themselves in any convenient time.In this article you will find some useful tips on how to get the best start to exercise and what kind of exercise and sports equipment become your reliable assistants in this.
One of the most popular sports equipment for home for several decades are dumbbells.With their help, you can not just keep your body in shape, but also to become more beautiful because of simple complex of exercises and regular exercise.Let's take a closer look at the exercises for the arms with dumbbells to help bring your body into shape.
But what need to start training?Not every owner of this useful sports equipment knows how to pump up the dumbbells in your hands as soon as possible.This will require a little bit of desire, free time and willpower.If you have all of the above, you can start training, but the result will not take long.
main thing to remember is that the exercises with dumbbells hand, it is desirable to carry out the complex, along with loads of other muscle groups.But in this article we will focus precisely on the load that relate to various muscles in the arms.
Exercise 1. Any activity should begin with a warm-up.For this ideal the following exercise.It should be straight and their feet shoulder-width apart.Dumbbells with low weight (two to three kilograms) take in each hand and begin simultaneously lift up and then down to the shoulders, throwing elbows to the sides.Make the necessary two to three sets of ten to twenty repetitions.So you not only warm up the muscles of hands before going in, but not bad "pump" triceps.
Exercise 2. After the workout, you can move on to high loads.Exercises for arms with dumbbells develop several muscle groups, but special attention should be paid to stress the biceps.We become the same as in the above exercise, take a dumbbell weighing five to ten kilograms and begin to turn to raise his hands to his shoulders, bending them at the elbows.When you can repeat each hand raising more than fifteen times, it is necessary to gradually increase the load, increasing the weight of the dumbbell.Perform this mode you need two to three sets per session.It will help develop both your biceps and triceps.
Exercise 3. From the same position (standing, feet shoulder width apart) begins to raise the dumbbell weighing two or three kilos to a horizontal position.A free hand with the fix on the belt.Repeat for each hand for ten or twelve times two to three sets per exercise.
Exercise 4. Take a dumbbell in each hand, weighing three to five kilograms and become straight, feet shoulder-width apart.Then lean forward so that the body forms an angle of forty-five degrees.Now, start at the same time raise both arms, pulling them to the shoulders.Similar exercises for arms with dumbbells to help develop several muscle groups.
Exercise 5. Sitting on a chair (legs apart at shoulder width), fix the elbow at the inner side of the thigh and start to raise and lower the dumbbell weight of not less than three kilograms.For each hand, you need to perform three sets, including ten to fifteen reps.
The above exercises for arms with dumbbells will not only keep the body in good shape, but good to train the muscles.The main thing is to try to do the exercises every day (in the occupation will leave no more than half an hour) and if necessary, do not forget to increase the load.
