Dumbbells allow to tighten and strengthen muscles of hands, backs and breasts. Occupations with them are convenient that it is possible to carry out them in limited space without secure and special equipment. Besides, dumbbell exercises won't take away a lot of time, but pretty fast will bring noticeable result.
Technology of dumbbell exercise at women and men is similar. Difference only in the weight of dumbbells and degree of loading as women don't need huge bicepses and tricepses, and men, on the contrary, look with such volumes very attractively. Before occupations it is necessary to make at first warm-up, the warming up of the muscle of the top part of the trunk that will allow to avoid possible stretchings and various injuries. Exercises from standard gymnastics – lifting and lowering of hands, intensive spins by them in the shoulder and elbow joint, spin by brushes, bendings in different directions perfectly will be suitable for warm-up.
Effective dumbbell exercises for the biceps and the upper muscles of the back
One of the most effective exercises bending of hands with dumbbells is considered. For its performance put legs on width of shoulders, tuck the stomach in, pick up the neutral grip identical dumbbells of suitable weight and lower them on each side, having developed wrists forward. Press elbows and shoulders to the trunk that they didn't move to exercise performance time. Then execute lifting of dumbbells to shoulders not less than 20 times. Take the initial position as in the first exercise, and then bend legs in knees a little and incline the top part of the trunk forward, having left the straight line back. Then execute lifting of dumbbells to the shoulder not less than 25 times.
Exercises for the triceps and muscles of the back
To tighten the triceps, become directly or sit down on the bench. Raise one hand from dumbbells up, and then let go it for the head to the opposite shoulder, having recorded in the lower point for couple of seconds. Perform this exercise not less than 20 times then change the hand. Put legs shoulder width apart and extend hands with dumbbells at the level of the breast. Taking the breath, lift straight lines of hands over the head, then as much as possible take away them back, having recorded situation for several seconds, and return hands to the initial position on the exhalation.
Effective exercises for pectoral and deltoid muscles
For strengthening of muscles of the breast lay down on the bench or stools put together so that the top part of the trunk was on the plain surface, legs were bent in knees, and the foot firmly stood on the floor. Pick up dumbbells the neutral grip and part them in the parties that hands were a little lower than the trunk. Then execute liftings of the hands which are slightly bent in elbows, fixing them at the level of the breast for several seconds.