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Fitness with dumbbells: exercise for developing the muscles of the hands
- The advantages of fitness training with dumbbells
- Basic fitness training with dumbbells
- Additional exercises with dumbbells for hands
Regular training with dumbbells allows men to develop the muscles of arms and shoulder girdle, which gives them the figure of a beautiful athletic shape. Women exercises with these shells help to get rid of sagging muscles of the shoulders and develop breast muscles, thereby preventing age-related changes in the shape of the bust. For these reasons, it is very important to include in the plan provide a systematic physical activities the complex with dumbbells for the upper limbs and the entire shoulder girdle.
The advantages of fitness training with dumbbells
Dumbbells — one of the few classic sports equipment-weights to perform the strength exercises, which eventually supplanted the latest exercise equipment. And all because of their versatility and effectiveness proven by millions of people. The advantages of using these weights in gym undisputed and are as follows:
With only one projectile can train all the major muscles in your upper torso, including the small stabilizing muscles. A huge variety uprazhneniy dumbbells allows you to adjust the load and to make a variety of strength training;
Dumbbells are always in the gym, and buy them for home use at any sporting goods store. The variety of models and price range able to satisfy any customer. In addition, to deal with weights in any convenient place and in free time;
By purchasing dumbbells for your home fitness workouts, you can hardly think about the place of storage. They are easy to fit in a city apartment, especially if it is a folding model;
These shells are not only able to strengthen the muscles and stimulate active growth, but also help reduce the number of subcutaneous fat and increase physical strength. Strong muscles greatly facilitate the work during class fitnesom in everyday life, for example, having a strong hand, it is easier to lift and carry bags, and you can perform various actions of the upper limbs much longer without feeling extreme fatigue.
Basic fitness training with dumbbells
Quality content fitness training with dumbbells depends on several factors: initial level of fitness, the degree of development of muscle groups and the ultimate goal of training. For convenience, you can use as the basis for the following basic complex and, if desired or necessary, to include additional exercises:
- The rise of shells standing for strengthening the biceps.
Stand up straight, take a dumbbell so that your wrists were sent from the body. On the inhale bend the elbows and bring the shells to the shoulders at a distance of 10-15 cm in a second to straighten the upper extremity. Repeat uprajnenii 4 sets of 15, 12, 10 and 8 times each respectively.
- Bringing the dumbbell to shoulder.
To stand at the head slant jimboy bench, put on the sloping back of the hand, hold in the palm of the dumbbell. On the inhale bend upper limb. Exhaling, slowly straighten. Repeat uprajnenii 3 sets of 10 repetitions on the right and left hand.
Stand up straight, hold the weights so that the wrist was directed to the side of the hips. Inhale and bend the elbows, bringing the shells to the shoulders, without changing their position in the rise. At the top of the head of the dumbbells should almost touch the shoulder. To repeat the item classes fitnesmania the upper extremity in 3 sets of 10 times.
- Rises in weight in front of chest.
Stand up straight, hold the dumbbells with the wrists to the front side of the thighs. On the inhale lift the upper limb straight in front of him to the level of the clavicle without changing the position of the shells. Perform 3-4 sets of 10-15 repetitions.
This is a classic basic uprajneniyami most often on flat bench on which to lie down, taking the dumbbells until they are secure at the breast. Shoulders should form a straight line with the clavicle and the elbows look to the side. To execute a deep breath and bring the dumbbells in front of your chest by extension of the elbows. Exhale at the peak maximum voltage which should last 2-3 seconds. Return the shells to the starting position and repeat the element fitness trenirovki 2-3 sets of 10 times.
- The extension of the upper limb in the slope diverting the projectile back.
Standing with a straight back, bend forward, keeping the spine flat. Fix the dumbbell in his lap in the arm bent. The angle of the elbow should be straight, and the arm is parallel to the case. On the inhale straighten your arm back, thus pushing the projectile from the stomach. Repeat this drillin triceps in 2 sets of 15 for each extension of the upper limb.
Additional exercises with dumbbells for hands
To increase the load on the muscles of the shoulder girdle and upper extremities or to add variety to a fitness workout, you need to base complex to add the following elements:
- Lifting on a biceps, sitting.
The technique of these lifts is virtually indistinguishable from the same lifts standing up. The only difference is the position of the body in executing the work item. In this case, you need to sit and not stand. The recommended number of repetitions — 3 sets 10 times.
- The extension of the upper limbs, lying on a straight bench, place the dumbbells behind your head.
Take the starting position, in which it is necessary, lying on back, hold dumbbells above the face at arm’s length. Breathing in, bend elbows and bring the shells to the top. Straightening of the upper limb, return the weights into position over the face. Repeat this training movement classes фитнесомв2-3 sets of 10 extension.
- UPS of shells through the sides.
Standing smoothly, to dissolve the shells left and right, raising them to shoulder level. The upper limb should be slightly bent at the elbow, to reduce the negative stress on the joints. Repeat this exercise up to 15 times in each of 3-4 sets. If desired, these lifts can be combined with ascents of hands forward.
- Flexion of the triceps.
Stand up straight, raise the dumbbell over your head. Inhaling, lower it behind your head, bending your elbow, but locking the shoulder in a static position near your ear. Exhaling, lift the shell into the starting position. Perform 10-15 repetitions with each arm. The optimum number of approaches 2-4. It pregnenalone to perform alternately left and right upper limb or both hands simultaneously, holding each with a weighting. It is also possible an embodiment, in which one shell is held with two hands and lowered his head.
Uses photographs Shutterstock