Each of us dreams of a beautiful and smartfigure, but for regular classes in the gym, many simply do not have enough strength, time, or, at times, desire. But after all, no one bothers to arrange a small gym at home and do it yourself at any convenient time. In this article you will find some useful tips on what is the best way to start sports and what exercises and sports equipment will become your reliable assistants.
Одним из самых популярных спортивных снарядов для houses for several decades remain dumbbells. With their help you can not just keep your body in shape, but also become much more beautiful due to a simple set of exercises and regular exercises. Let's take a closer look at the exercises for hands with dumbbells, which will help bring our body into shape.
Но что потребуется для начала тренировок?Not every owner of this useful sports equipment knows how to pump up dumbbells in the shortest possible time. This will require a little desire, free time and willpower. If you have all of the above, then you can start training, and the result will not be long in coming.
The main thing to remember is that exercises with dumbbells forIt is desirable to carry out the arms in a complex manner, together with the loads on other muscle groups. But in this article, we will focus specifically on the stresses that affect the various muscles of the hands.
Exercise 1.Any lesson should begin with a warm-up. For this, the following exercise is ideal. It is necessary to become straight, and feet to put on the width of shoulders. Dumbbells with a small weight (two to three kilograms) we take in each hand and begin to synchronously raise up, and then lowered to the shoulders, spreading the elbows to the sides. You need to do two or three sets of ten or twenty repetitions. Thus, you not only warm up the muscles of your hands before exercise, but also "pump" the triceps well.
Exercise 2.After the warm-up, you can go to great loads. Exercises for the hands with dumbbells develop several muscle groups, but special attention should be paid to the biceps. We become the same as in the exercise described above, we take dumbbells weighing five to ten kilograms and begin alternately to raise hands to the shoulders, bending them in the elbow joints. When you can repeat the raising of each hand more than fifteen times, you need to gradually increase the load, increasing the weight of dumbbells. Performing such a press requires two or three approaches per occupation. It will help develop both biceps and triceps.
Exercise 3.From the same position (standing, feet on the width of the shoulders) we begin to lift a dumbbell weighing two to three kilograms to the horizontal position. At the same time, the free hand is fixed on the belt. We repeat for each hand ten or twelve times two or three approaches per occupation.
Exercise 4.We take in each hand dumbbells weighing three to five kilograms and stand straight, feet shoulder-width apart. And then lean forward so that the body forms an angle of forty-five degrees. Now we begin to raise both hands simultaneously, pulling them to the shoulders. Similar exercises for hands with dumbbells will help develop several muscle groups at once.
Exercise 5.Sitting on a chair (legs are placed on the width of the shoulders), fix the elbow at the inner side of the thigh and begin to raise and lower the dumbbell weighing not less than three kilograms. For each hand, you need to perform three approaches, including ten to fifteen repetitions.
Описанные выше упражнения для рук с гантелями will help not only to support the body in its tone, but also to train muscles well. The main thing is to try to do the exercises daily (the session will take no more than half an hour) and, if necessary, do not forget to increase the load.
