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.

Strong arms and back. Simple and effective dumbbell exercises

Photo: istockphoto.com

Strong arms and back. Simple and effective dumbbell exercises

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.

Strong arms and back. Simple and effective dumbbell exercises

Straighten your back: 5 minutes a day for beautiful posture

Simple exercises to help strengthen muscles, relax and straighten your spine.

Strong arms and back. Simple and effective dumbbell exercises

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.

Strong arms and back. Simple and effective dumbbell exercises

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.

10 MIN TONED ARMS WORKOUT (At Home Minimal Equipment)

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