It turns out that sports dumbbells are very expensive. But why give your hard-earned money to someone else when you can perfectly pump up your arms and get athletic biceps with just two plastic bottles filled with water. The photo master class will provide 7 simple exercises for biceps and triceps to perform at home in your free time.
The most convenient analogs of dumbbells are one-liter bottles, which have special indentations for human palms. These bottles are most comfortable to hold in your hands. In the photo master class, in all the illustrations, the first position of dynamic exercises of two elements is located on the left, and the second is on the right. Another important recommendation: a lighter position is performed for inhalation, a more difficult one (the peak point of the bench press) - for an exhalation. It is desirable to exhale sharply, with a noise. Rhythmic musical compositions perfectly stimulate to perform such a charge.
It is reasonable to start with static exercises, which are practiced in the so-called strength yoga. The task is to keep the weight on outstretched straight arms. In this case, the muscles of the biceps and the muscles of the forearm are actively working. Beginners often give up after 5 seconds, but it is very important to hold out for at least 30 seconds - then the muscles will begin to actively convert fatty tissue into hard muscles.
In the version with bent knees and deflection in the lower back, many muscles of the back join the load.
This is the most classic dynamic exercise to pump up your abs. But there are some peculiarities in its implementation. Be sure to press your elbows tightly to the sides, they should be strictly fixed, as if glued to the torso. The press is carried out at an angle of 45 degrees from the body from the point of view of the eyes of the performer.
Now the press is carried out on straight arms. They need to be straightened in front of you, then start to press towards the face. This selection exercise is the hardest dynamic. However, the static holding of the "dumbbells" in straight outstretched arms will give the muscles much more tangible work.
The press up is traditionally included in most shaping, pilates, step, cardio workouts. It provides uniform heating to the entire body, eliminates toxins from the body and, of course, gives a first-class relief of the shoulders and biceps.
In this version of the press, the back is again actively connected to the work. It is very important that the latissimus dorsi muscle is activated - one of the most important and largest muscles of the human body, exercises for which are very rarely presented in the "jumping" fitness training of the previous sports generation.
Well, this dynamic exercise will not only help your hands get a sporty look. The initial position is standing, the dumbbells should be held in the hands down. For each count, the hand is thrown in the opposite direction. So: 1 - starting position, 2 - a sharp throw of the right hand to the left with a turn at the waist, 3 - a sharp throw of the left hand to the right with a turn at the waist, - 4 - starting position. And so on in the individual volume chosen by each student.
It is recommended to perform at least 20 surges in one session. This exercise is considered one of the best fat burners in the waist (barrel) area in the fitness world. The pace should be as fast as possible, the throws of arms with "dumbbells" should be as sharp as possible. Noisy and harsh exhalations will help accumulate energy and make exercise more effective - mind control and self-stimulation.
Ladies who want to look their best, will definitely come in handy 5 exercises for a toned bust … They will take very little time, and they need to be done regularly.