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dumbbells

Shoulder exercises with dumbbells

Dumbbell arm exercises – a great way to get strong arms Shoulder exercises with dumbbells You can do arm exercises with dumbbells both at your home gym and in a fitness club. Shoulder gymnastics is not difficult if you dream of sculpted arms. It is worth to start exercising this part of the body. Remember that ladies should also exercise with a load. It does not have to be heavy weights; we always start with a low load. As the training frequency, when our arms are already adapted to the exercises, we gradually increase the load. Guaranteed effects, it’s worth it. Why is it worth doing exercises for arms with dumbbells? Exercises for arms with dumbbells help to strengthen and shape the shoulders, as well as shoulders, back and chest. Yes, this is the best thing, by exercising the arms, you also exercise other parts of the body. The biggest advantage of such training is that it can be carried out anywhere and tailored to your abilities. You can also do such training while reading a book or during a break from work when you need moments of relaxation. Are you a beginner and just starting to do shoulder exercises? The dumbbells you use for exercise may weigh 0.5-1 kg (for women). Men may start with a much larger one, for instance 3-4 kg. How to properly exercise with dumbbells? The deltoid muscle consists of three separate heads: the front middle rear whose fibres run in different directions. Therefore, to properly perform the exercises, work and model the arms. Training should include at least one exercise for each head. In addition, you should also think about the biceps and triceps. That is why the training exercises we offer include exercises with dumbbells for the biceps, triceps, and arms. This exercise with dumbbells on the arm and the whole body is based on dynamic jumps from leg to leg with simultaneous lifting of one knee, sometimes the other one up with strokes (right knee up – left hand front). Stand up straight and straighten your back. Activate your abdomen and tense your buttocks, then grab the two weights with the grip and slowly raise one arm once, then the other to shoulder level. Tighten your arm muscles tightly, then slowly return to the starting position. Do 4 sets of 10, 12, 12, and 8 repetitions. This is an excellent exercise for slender arms with dumbbells. Dumbbell press – a simple exercise for the arms Stand up straight, tense your abdominals and buttocks – activate your diaphragm to work and grab the dumbbells with the overhang. The starting position is the arms open and bent at right angles. Then push them out with the exhale up and slowly return to the starting position. Do 4 sets of 10, 12, 12, and 8 repetitions. Now it’s time for 20-30 seconds of boxing run. French Pressing – Shoulder exercises with dumbbells Stand up straight and grasp the dumbbells with both hands, lift them up and bend your elbows at about a right angle – move them behind your head. Then slowly straighten your arms, keeping your elbows back toward the ceiling. Do 4 sets of 10, 12, 12, and 8 repetitions. Such exercises for sagging arms with dumbbells can be performed especially by women who have noticed sagging arms. Now it’s time for 20-30 seconds of boxing run. Systematic training for the shoulders The above-presented training exercises with dumbbells for arms, performed systematically, improve their shape in a very short time. You will be faced with the change from training to training. We highly recommend performing other training techniques. There are really many of them, each of us can certainly choose the right one for himself.

Squats with dumbbells

Squats with dumbbells   – general introduction Stand straight with your feet shoulder-width apart. You can point your fingers gently outward. Hold dumbbells with a neutral grip (like instance hammers) to the sides. Push your hips back and squat with your thighs at least parallel to the ground. Return to the starting position. It is good to remember that the movement should always be initiated with the hips, the knees should be included in the game next. Below we present one of the well-known positions which is for instance Squats with dumbbells – Bulgarian squat Bulgarian squat will not only help strengthen the muscles of our buttocks, moreover will greatly affect the quadriceps muscles of the thighs. The following muscles are involved in this exercise: quadriceps muscles gluteal muscles a group of ischio-shin muscles straight abdominal muscles This is a multitasking exercise and should be done carefully if possible.   Exercise technique Place one of the legs on a stable support.The arms and dumbbells rest freely along the body, the knee joint is locked.The knee of the back leg is slightly bent, the chest is slightly pushed out.Starting from the above position, breathe in sharply into the diaphragm, and then move the knee of the squat leg slightly forward, leaving the foot flatly glued to the ground. Remember to keep the natural curvature of the spine.We descend to the feeling of significant stretching of the back leg, then come back to the starting position.We perform the exercise a few repetitions for both legs. The effects of squats with dumbbells Correctly performed squats with dumbbells will certainly result in strengthening and sculpting the muscles of the legs. It is worth noting, however, that during the exercises, not only the muscles of the lower extremities work, but also the abdominal muscles, and sometimes the entire body and the back. Systematic squats with dumbbells will certainly have a positive effect on the figure, and at the same time support the overall endurance and efficiency of the body. Weights for dumbbell squats The choice of load when performing squats is very important. The most important rule is not to overdo it. If you do not adjust to the rules, you can get injured. The next training will be impossible. The weight we choose should be adjusted to the individual skills and level of training, and you can gradually increase it. When selecting the load, one should pay attention to whether we can perform exercises with it in the correct technique, without curvature of the spine and without overloading the joints. When exercising with free weights, it is also worth investing in gymnastic skins to strengthen the grip and protect the skin of the hands. You will find a wide selection of dumbbells, racks and accessories for exercises in the Fitness e shop. We have described some exercises for you. However, if you are not sure what weight the dumbbells should have or how to properly perform the exercises, we suggest consulting a personal trainer, even if you exercise in the comfort of your home gym.

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