The dream of strong and beautiful muscles can easily become a reality with a little effort and patience. Set aside an hour daily for dumbbell exercises, and your figure will take on attractive shapes. The effect will not be long in coming.
Instructions
Step 1
For the pectoral muscles, an exercise is well suited - spreading dumbbells from a prone position. Lie on a bench or other hard, horizontal surface. Stretch your arms out in front of you at chest level. The palms should be turned inward. As you inhale, slowly spread your arms out to the sides. The elbows should be slightly bent. Lower your arms until you feel that your chest muscles are well stretched. Extend your arms slowly and do not lower them very low (especially with a lot of dumbbell weights) so as not to injure your shoulders and elbows. As you exhale, bring your hands back to the starting position.
Step 2
The muscles of the arms will strengthen the exercise - pulling dumbbells to the waist. It should be performed with support on a bench. First, put your left knee on the bench, and leave your right leg on the floor slightly bent. Your position must be stable. Lean forward so your back is horizontal. Place your left hand on the bench, and take a dumbbell in your right. It should not touch the floor. While inhaling, pull the dumbbell to your chest, while exhaling, lower it to its original position. The palm should be turned inward. After several repetitions of the exercise on the right hand, do the same with the left. This exercise can be made more difficult and done without knee support. Take dumbbells in both hands, bend forward, bend your knees slightly and perform a pull to the belt.
Step 3
Sit on a bench, take dumbbells. Lean forward slightly, press your elbows firmly to the body and lift the dumbbells one by one. Such exercises develop the pectoral muscles and biceps well. As you inhale, raise the dumbbell to your chest, while exhaling, lower it to its original position.
Step 4
Stand with your feet shoulder-width apart. Take dumbbells in both hands and at the same time lift them in front of you while inhaling, and then spread your arms to the sides and lower them down as you exhale.
Step 5
The leg muscles can be strengthened with dumbbell squats. Take them in both hands, place them on your shoulders, turning your palms inward. Place your feet shoulder-width apart. As you inhale, lower yourself down, as you exhale, squeeze yourself to the starting position. The number of repetitions and sets of any exercise will depend on your stamina and fitness.
