Each of us dreams of a beautiful and fit figure, but for regular classes in the gym, many simply do not have the strength, time, or, sometimes, desire. But no one bothers to arrange their own small gym at home and to engage in themselves 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 helpers in this.
One of the most popular sports equipment for the home for several decades remain dumbbells. With their help, you can not only maintain your body in shape, but also become much more beautiful thanks to a simple set of exercises and regular exercises. Let's take a closer look at the exercises for the arms with dumbbells, which will help bring our body into shape.
But what is needed to start training? Not every owner of this useful sports equipment knows how to pump arms with dumbbells as soon as possible. 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 it is advisable to perform exercises with dumbbells for the hands in a comprehensive manner, along with loads on other muscle groups. But in this article we will focus on the loads that relate to various muscles of the hands.
Exercise 1. Any activity should begin with a warm-up. The following exercise is ideal for this. It is necessary to stand straight, and put your feet shoulder width apart. We take dumbbells with a small weight (two to three kilograms) in each hand and begin to lift synchronously upwards, and then lower them to the shoulders, spreading elbows to the sides. It is necessary to perform two or three approaches of ten to twenty repetitions. Thus, you will not only warm up the muscles of the hands before class, but also “pump” triceps well.
Exercise 2. After warming up, you can move on to heavy loads. Hand exercises with dumbbells develop several muscle groups, but special attention needs to be paid to biceps loads. We become the same as in the exercise described above, take dumbbells weighing five to ten kilograms and begin to raise our arms to the shoulders one by one, bending them at the elbow joints. When you can repeat raising each arm more than fifteen times, you need to gradually increase the load, increasing the weight of the dumbbells. Performing such a bench press requires two or three approaches per session. It will help to develop both biceps and triceps.
Exercise 3. From the same position (standing, legs shoulder-width apart), we begin to lift a dumbbell weighing two or three kilograms to a horizontal position. At the same time, we fix the free hand on the belt. We repeat for each hand ten to twelve times two or three approaches per lesson.
Exercise 4. We take in each hand dumbbells weighing three to five kilograms and stand straight, feet shoulder width apart. And then we lean forward so that the body forms an angle of forty-five degrees. Now we begin to simultaneously raise both hands, pulling them to the shoulders. Similar exercises for arms with dumbbells will help to develop several muscle groups at once.
Exercise 5. Sitting on a chair (legs spaced shoulder width apart), fix the elbow at the inside of the thigh and begin to raise and lower the dumbbell weighing at least three kilograms. For each hand, three approaches must be performed, including ten to fifteen repetitions.
The exercises for arms with dumbbells described above will help not only to keep the body in good shape, but also to train muscles well. The main thing is to try to perform the exercises daily (less than half an hour will take to the lesson) and, if necessary, do not forget to increase the load.