Dumbbell gymnastics is convenient because it can be successfully used at home and in gyms with a small set of sports equipment. Exercises with dumbbells allow you to isolate all the muscles of the arms. To pump up your arms with dumbbells, you need to do 4-6 sets of 6-12 reps in each exercise.
It is necessary
Dumbbells - 2 pcs
Instructions
Step 1
To pump up the biceps, bend your arms with dumbbells: - Starting position (ip) - standing, feet shoulder-width apart. Hands along the body, elbows pressed to the body, dumbbell grip from below. Lift the dumbbells for biceps at the same time or alternately. Keep your hands straight, in line with your forearm. Try not to bend or sway during the exercise. As you exhale, gently lower your arms with dumbbells into the ip. To work out different sections of the biceps, change the position of the dumbbells while lifting. Exercise options: lifting dumbbells with a hand grip from above and lifting dumbbells with turning the hands inward, palms facing each other. - I. p. - sitting on a bench, legs wide apart. Place your right shoulder just above the elbow on the inner surface of your right thigh. Place your left hand on your knee. Bend your right arm with a dumbbell to your shoulder and gently lower it down. Do the same with your left hand.
Step 2
To pump up the triceps, perform arm extension with dumbbells: - I. p. - standing or sitting on a bench, back straight. Cross the dumbbells between the hands. Straighten your arms with dumbbells over your head. As you inhale, lower your forearms behind your head. The elbows are motionless. Try not to spread your elbows to the sides. As you exhale, bend your arms up. - Place your right knee and right hand on the bench. The torso is almost parallel to the floor. Look straight ahead. Take a dumbbell in your left hand, straighten it and press it to your body. While inhaling, bend your arm at the elbow, while exhaling, straighten it. Try not to lower your elbow or move away from your torso.
Step 3
To pump up the forearms, do flexion and extension of the hands with dumbbells: - Sit on a chair, knees shoulder-width apart, parallel to each other. Place your forearms on your thighs with the inner surface up. Bring the brushes down. Raise your dumbbell brushes up and return to I. P. - Accept i.p. as in the previous exercise. Turn your forearms outward facing up. Flex and unbend your dumbbell hands.
