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15 exercises, the result of which you will see in the mirror
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Training arm and shoulder exercises the arms and shoulders help create embossed biceps, trapezoids, front and middle shoulder delta. These muscles are responsible for the functioning of the cervical spine, which means that we also produce prevention main "office" of disease - osteochondrosis.
If you do not have the usual dumbbell for training, small bottles of water can be used.
< Breeding hands with dumbbells standing
The back is smooth, blades reduced Feet together A look ahead < / dumbbell front of him and brought together When lifting the arms slightly bent at the elbows a small turn of dumbbells at the top, the little finger above the other fingers housing stationary Exhale while lifting the hands curls for biceps standing
The back is smooth, blades reduced The legs have shoulders A look ahead Elbows close to the body and still Bend your hands and turn over dumbbell The body is stationary Exhale to curl
< Change hands lying
The situation in the back, legs bent at the knees In the hands of dumbbells, perform alternately change hands dumbbells not touch the floor, the lower arm, palm down, upper palm up If you change hands exhales Bench and breeding of dumbbells lying
The position of lying on his back, legs bent at the knees In the hands of dumbbells, one carries out the reduction, the other - press Movement performed alternately After the approach change hands Exhale while lifting your hands
< Thrust dumbbell, with a focus on the stool
Emphasis knee and hand on the chair, the other leg straight The back is straight Sight is directed downwards tightens the dumbbell to the chest, elbow as much as possible back Drop arm to full extension at the elbow Exhale while pulling the dumbbell Link-ups on dumbbells leg
Lunge to the leg and foot stress on the knee The back is straight Sight sent down tightens the dumbbell to the belt, elbow as much as possible back Drop arm to full extension at the elbow Exhale while pulling the dumbbell Max dumbbell with a focus on the floor
The situation in the palm on your knees and on hand The back is straight, looking down < taps dumbbell to the side, arm bent at the elbow The position of the hand little finger up Exhale during abduction hands
Twisting the body
The loin tightly pressed to the floor, knees bent, heels rest on the floor Hands clasped behind his head < / a look upwards, chin pressed against the chest When lifting the blade body off the floor in the booming housing exhale through the mouth feet ascent without lifting the pelvis
The loin tightly pressed to the floor, eyes pointing up The legs are slightly bent at the knees, rise up, pelvis pinned to the floor The hands are placed to the side to stop Omitting the legs, do not touch the floor When lifting the legs do exhale The rise of the body
The loin tightly pressed to the floor, legs bent, heels rest on the floor Hands are behind your traffic a look upwards, chin pressed against the chest When lifting the blade body off the floor and breathe out through your mouth «Bicycle»
Hands crossed behind his head to the castle The chin is not touching the breast Loin tightly pressed to the floor Bend the leg towards the opposite elbow, the other leg straight, not touching the floor on the inhale my feet
< jumping into a lunge
The back is smooth The hands help jump Sight is directed to a when you lunge your knees do not extend beyond toes Szadistoyaschaya foot rests on the toe Exhale when landing Mahi leg in hand with tilt
Direct hands rest on the chair The back is straight Look pointing down < / Straight leg rises up parallel with the floor The body is stationary When the legs lifting - exhale Squat and oblique attacks back
The back is smooth The hands in front of chest Sight is directed to a When squat knees do not extend beyond toes When lunge leg goes back and to the side knee touches the floor top of exhalation li >
Lifting with the knees with dumbbells
Emphasis on the heel with the rise Dumbbells on the shoulders The back is smooth < / Knees bent at return of the foot, which rose Exhale while lifting
Photos on the preview tanyatgym
See also:
14 unusual and very effective exercises for the press
Here's what to eat for yourself fitness coaches after school
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