VIDEO EXERCISES: DUMBBELLS

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Dumbbells enable effective upper-body muscle toning. Domyos offers you video exercises produced and commentated in partnership with Domyos Club sports coaches. Strengthen your pectorals, shoulders and biceps, as well as your thighs and glutes. Discover the Domyos video exercises for a good work-out with your dumbbells.

 

Your session should last a total of between 30 and 45 minutes, depending on your level. The main aim of these exercises is to increase your muscular endurance. Work on them in blocks, enabling you to alternate the muscles used.

 

Safety tips:

Keep your back straight during all the exercises. Do this by focusing on a specific point that enables you to keep your vertebrae well aligned. In addition, slow down your return movements to avoid treating your joints roughly, and keep your abs/core toned continuously.

Breathe regularly and freely during the exercises.

 

Exercise video nbr1: strengthening your triceps

 

  • Difficulty: level 1

 

  • Muscles worked: triceps, biceps

 

  • Performing the exercise: standing, with one foot slightly in front of the other (depending on what position gives most stability). Slightly bend your legs. Grip both dumbbells and then stretch out both arms above your head as far as possible. Then bend back your arms using your elbows as sole articulation.

 

  • Breathing: breathe in when you stretch out your arms above your head, and breathe out when you bend your elbows and lower the dumbbells behind you.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr2: strengthening your triceps

 

  • Difficulty: level 1

 

  • Muscles worked: triceps

 

  • Performing the exercise: fixed position, with one foot slightly in front of the other and your legs bent slightly. Your torso is leaning forwards and forms roughly an 80° angle. Be careful not to bend over. Put your left hand behind your back to improve your stability. Stretch out your right arm, which is holding the dumbbell, behind you horizontally. Bend your elbow until the dumbbell is near your pectorals and then come back to your original position. Your forearm only moves during the whole exercise.

 

  • Breathing: breathe out when you draw the dumbbell to your pectorals, and breathe in when you stretch back your arm.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace for each arm, with a 30-second recovery period between each series.

 

Exercise video nbr3: squat

 

  • Difficulty: level 2

 

  • Muscles worked: shoulders, pectorals, glutes, quadriceps

 

  • Performing the exercise: starting position with outstretched legs, feet slightly apart and pointing outwards. Your hands holding the dumbbells are pointing towards the floor and your arms are hanging by your sides. While pushing back your pelvis and bending your legs, lift your still outstretched arms outwards. Then come back to your original position.

 

  • Breathing: breathe in when you bend your leg, and breathe out when you come back to your original position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-45-second recovery period between each series.

 

Exercise video nbr4: strengthening your shoulders and back

 

  • Difficulty: level 2

 

  • Muscles worked: shoulder, back

 

  • Performing the exercise: lean forwards, with your legs bent slightly and apart. Your arms are stretched out towards the floor and the two dumbbells are brushing against one another. Without moving your torso, lift your arms backwards as far as possible and keep them outstretched. You should feel your shoulder blades coming together.

 

  • Breathing: breathe out when lift your arms, and breathe in on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr5: butterfly

 

  • Difficulty: level 2

 

  • Muscles worked: pectorals, shoulders

 

  • Performing the exercise: starting position with your legs slightly apart and arms hanging by your sides. While stretching out your right arm in front of you, slightly move your torso to the left and pull back your left elbow. Come back to your original position and then do the movement in the opposite direction.

 

  • Breathing: breathe in when you lift the dumbbells, and breathe out when you come back to your original position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace for each side, with a 30-second recovery period between each series.

 

Exercise video nbr6: Side lunges

 

  • Difficulty: level 3

 

  • Muscles worked: shoulders, pectorals, glutes, quadriceps

 

  • Performing the exercise: starting position standing, with your legs outstretched and hands holding the dumbbells in a horizontal position under your chin. Your fists are facing one another. When you do a side curl to the left, bring your still bent left arm to your hip and stretch out your right arm in front of you as far as possible. Then come back to your original position.

 

  • Breathing: breathe in during the side curl movement, and breathe out when you come back to your original position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace for each side, with a 30-second recovery period between each series.

 

Exercise video nbr7: toning your biceps and glutes

 

  • Difficulty: level 3

 

  • Muscles worked: biceps, glutes, quadriceps

 

  • Performing the exercise: bend your legs, push back your pelvis and pull your torso forwards, keeping your back straight. Put your left hand behind your back to improve your stability. Hold your arm straight with the dumbbell pointing towards the floor, and your triceps leaning on your thigh. Lift the dumbbell back towards your chest. Your forearm only should move.

 

  • Breathing: breathe out when you draw the dumbbell towards your chest, and breathe in when you come back to your starting position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr8: Rotators

 

  • Difficulty: level 3

 

  • Muscles worked: shoulders, pectorals

 

  • Performing the exercise: starting position standing, with your legs slightly apart. With your arms bent, draw both dumbbells towards your abdominals. Lift your arms in a horizontal position to shoulder level, with your elbows bent at a 90° angle. Lift your forearms in a vertical position, without moving any other part of your body. Slowly lower them again in a horizontal position and then come back to your original position.

 

  • Breathing: breathe out when you move the dumbbells above your head, and breathe out when you come back to your original position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.
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