20 Minute Upper Body Dumbbell Workout - Great For Beginners
Strong arms and back. Simple and effective dumbbell exercises
Buy home dumbbells, yoga mat and jump rope to boot? Why not. Additional motivation - this is the idea we are guided by when purchasing equipment for home workouts. But often we just do not know which side to approach the inventory. Therefore, the dumbbells remain unpacked, and the rug continues to gather dust in the corner of the room.
Fitness bloggers are tackling this problem, and by their example they show that all these purchases are not at all useless. And in the right hands, they can be great helpers in additional physical activity. You don't even have to leave the house. With the help of fitness blogger Maria we have prepared for you the perfect set for training with dumbbells.
Photo: istockphoto.com
What happens to your body if you do the plank every day
With a conscientious approach to training, the result will not be long in coming.
Raising dumbbells overhead while sitting
Starting position: sitting, legs bent at the knees , arms bent at the elbows in front of you.
We unfold the elbows at chest level. Then, on the exhale, we straighten our arms above the head and again bend at the elbows to chest level. We bring in front of us and start the circle again.
3 sets of 10-15 times.
Standing arm curls with dumbbells
Starting position: standing, arms with dumbbells extended along the body. The elbows are turned exactly back.
As we exhale, we bend our arms at the elbows, while inhaling we lower them back. In this exercise, it is important to keep the back straight, the shoulder blades should be brought together,
3 trips 10-15 times.
Straighten your back: 5 minutes a day for beautiful posture
Simple exercises to help strengthen muscles, relax and straighten your spine.
We train at home. Effective exercises from a fitness trainer
They will not take much time, but they will help keep your body in good shape, even if you are overtaken by winter laziness.
Swing dumbbells at an incline
Starting position: the legs are slightly bent at the knees, the body is tilted forward, the arms are down in front of you.
As we exhale, we spread our arms out to an even horizontal line in the shoulders. On inhalation, lower it back. It is important not to bend in the lower back, so as not to increase the load on this area. The exercise is performed smoothly, without sharp jerks.
3 sets of 10-15 times.
Deadlift with dumbbells
In this exercise, legs are connected to the back muscles and buttocks.
Starting position: knees slightly bent. We hold the dumbbells with a straight grip, palms to the feet.
We make the torso bends forward. The dumbbells are directed to the feet. In this exercise, the pelvis is pulled back by bending the knees. We lower the dumbbells to the lowest point so that they slide pabout the legs. We return to the starting position, the pelvis moves forward slightly. At this point, you should tighten your buttocks as much as possible and bring your shoulder blades together. This is the completion of the straightening. Important: we do the ups as we exhale and descend as we inhale.
3 sets of 10-15 times.
An effective set of exercises for the legs and buttocks. Muscles will burn
It can be easily done at home and with regular exercise to achieve the desired result.
A detailed video instruction for the complex can be viewed below.
