Occupations with dumbbells are available to most of people. At systematic occupations the muscular strength, their volume increases, the general endurance of the organism increases. Coordination of movements and mobility of joints improves, the figure gets beautiful outlines. This type of trainings is chosen by people who can't visit gym. Dumbbell exercises allow to work all main groups of muscles.
Before the training
With burdening it is necessary to start trainings aged not earlier than sixteen years, previously having got advice of the doctor. If you the beginner, begin to be engaged with small weight, gradually increasing loading. Before the occupation surely make warm-up lasting not less than 5 minutes.
Each dumbbell exercise is done by not less than 10 times in one approach. You watch closely breath: at the tension exhaled, at relaxation the breath. To control technology of performance of exercises, be engaged in front of the mirror. After each approach make the pause approximately in 60 seconds. At the end of occupation surely execute the extension that muscles were quicker recovered.
Training
For strengthening of the shoulder girdle carry out vertical raising of dumbbells. Technology of performance: legs shoulder width apart, knees are slightly bent. It is necessary to bring dumbbells up to the chin, to linger a little on the exhalation and to lower hands in the home position.
Pectoral muscles will be perfectly worked by the press dumbbells lying. Technology of performance: lying on the floor, you hold dumbbells over the breast, hands are extended up. On the exhalation lower dumbbells to the breast, on the breath return to the home position.
The following exercise belongs to basic, that is involves the main groups of muscles - the back, buttocks, hips. Exercise is called stanovy draft with dumbbells. Technology of performance: directly, legs shoulder width apart, knees become slightly bent, we hold dumbbells in hand. Having bent forward, lower dumbbells to the point of 5-6 centimeters below knees and return to the home position. Attention - watch the back! Performance of this exercise shouldn't cause discomfort.
Exercise the hammer with dumbbells perfectly will be suitable for strengthening of the biceps. Technology of performance: become directly, you hold hands with dumbbells on seams, now slightly turn palms towards the body. Bend hands in elbows, at the same time the part of the hand above the elbow has to be densely pressed to the body. Return to the home position.
For the beautiful relief of hands it is necessary to work on the triceps. For this muscle the french press is carried out, sitting with dumbbells. Technology of performance: sitting on the chair, to raise one hand for the head up. Slowly bend the hand in the elbow and lower the dumbbell for the head, return to the home position.