Why do we do dumbbells? The question is serious. Concentrated biceps lifts are not very popular. That's because dumbbells only tighten the muscles of the arms, back and chest. In fitness classes for weight loss, all efforts are usually made to the waist and hips. However, we remember that for recovery, the back and shoulders are much more important. This type of exercise is recommended for health.
Exercise One, for the shoulders
The muscle rotators of the shoulders are called rotators. Develop them like that. Take a lying position on your left side. Left hand under the head. Take a dumbbell to the right. Knees are bent. Press the right elbow to the side at a right angle. Palm looks down. Tighten your abs, but not your back. Now turn your hand at your elbow until your knuckles look at the ceiling. Pull your hand slowly towards you. Do concentrated biceps lifts 8-12 times. Turn over and change your hand.
Exercise Two - Swing to the Side
Sit on a chair, firmly press your feet to the floor, bend your knees, freely lower your hands. Dumbbells, of course, you need to immediately take.
Now raise and spread straight arms to the sides, feeling the shoulder blades converge. Do not raise your arms above your shoulders and do not bend your wrists. Slowly lower. Repeat these concentrated biceps lifts 8-12 times. This exercise strengthens the upper back and shoulders.
Exercise Three - Tilt Rotations
Sitting on a chair, lean forward strongly until you touch your knees with your chest. Hands with dumbbells are lowered to the floor, hands are looking back. Bend and raise your elbows so that they are at shoulder level, while your knuckles are looking down.
Connect and lower the shoulder blades and rotate the arms bent at the elbows until the knuckles look forward. Turn your hands, lowering them down. Straighten your arms.
This will strengthen the upper back, the back of the shoulders.
Exercise Four, for the muscles of the chest
Straighten up. Take a dumbbell in each hand. Pull them (palms up) forward. Pulling your arms to your shoulders, bend them at your elbows. They must be in a horizontal position. This exercise develops the muscles of the chest as well as the back. Repeat concentrated biceps lifts 8 times.
Fifth exercise - “scissors”
Straighten, put your feet shoulder width apart. Take dumbbells in each hand. Stretch your arms forward to chest level. Perform a movement similar to “scissors”. Exercise develops and strengthens the muscles of the chest area. Do this concentrated dumbbell lift for biceps 12 times.
Exercise Six - Dumbbell Head
Sit on a chair. Put your feet as you feel comfortable. The back should be straight. Raise one dumbbell over your head. Bend your elbows. Then, as far as possible, creep your hands behind your head. Then return to the starting position. Exercise develops and strengthens the muscles of the chest. Repeat 10 times.
When doing dumbbell exercises, there are three things to consider:
- Dumbbell Weight A heavy concentrated lift to biceps with one arm is needed only for those who want to build muscle mass of each arm separately. That is, it is important for male bodybuilders. And those who want to strengthen muscles and burn fat need dumbbells lungs, no heavier than half a kilogram.
- The number of repetitions. The rule is simple: the lower the weight of the dumbbell, the more concentrated lifts you need for biceps. But again, not to exhaustion.
- The number of approaches. Athletes do the same exercise several times. These times are called approaches. But for general recovery it is enough to do each exercise of the complex only once.
Perform these concentrated bicep lifts at any time of the day or night, but not before meals or at bedtime.