VIDEO EXERCISES: GYMWEIGHTS

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Domyos Gymweights intensify your muscle-toning exercises. Make your training sessions more difficult by attaching these tools to your forearms or ankles. Deep strengthening of your glutes, thighs, abdominals and upper-body muscles. Domyos offers you video exercises, produced and commentated in partnership with Domyos Club sports coaches, so that you can get the best use out of this tool. Discover the Domyos video exercises for a good work-out with your Gymweights.

 

An effective work-out 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.

 

Exercise video nbr1: strengthen your pectorals and triceps

 

  • Difficulty: level 1

 

  • Muscles worked: pectorals, triceps

 

  • Performing the exercise: lie on your back, with your legs bent and your feet close to your buttocks. The Gymweights are attached to both forearms. Open out your arms horizontally until they brush against the floor. Then raise your arms back above your pectorals and bend your elbows, drawing your hands towards your face. Stretch out your arms again straight in front of you and then come back to your starting position.

 

  • Breathing: breathe out during the first three movements, and breathe in when you stretch out your arms horizontally again.

 

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

 

Exercise video nbr2: strengthen your back

 

  • Difficulty: level 1

 

  • Muscles worked: upper back, shoulders

 

  • Performing the exercise: starting position leaning on the floor with your knees and hands. Your arms are outstretched and the Gymweights are attached to your wrists. Bring your right arm to your side by pulling back your elbow. Then come back to your original position, without leaning your right hand on the floor again.

 

  • Breathing: breathe out when you raise your arms, and breathe in when you come back to your starting position.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, changing which arm moves for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr3: squat

 

  • Difficulty: level 2

 

  • Muscles worked: glutes, quadriceps, shoulders, pectorals.

 

  • Performing the exercise: starting position standing, with your legs slightly apart, back straight and Gymweights attached to your forearms. Your arms are hanging by your sides. Bend your legs while pulling back your pelvis and raising your arms horizontally until they are level with your shoulders. Then come back to your original position.

 

  • Breathing: breathe in when you bend your legs, and breathe out 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 nbr4: squat elevation

 

  • Difficulty: level 2

 

  • Muscles worked: glutes, thighs, quadriceps

 

  • Performing the exercise: starting position standing, with your legs slightly apart, back straight and Gymweights attached to your forearms. Put your hands on your hips. Then slightly bend your legs while remaining straight. When you stretch,your right leg outwards. Only your left leg is touching the floor and your body is aligned with it. Bend both legs again and then stretch your other leg.

 

  • Breathing: breathe in when you bend your legs, and breathe out when you stretch.

 

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

 

Exercise video nbr5: Side elevation

 

  • Difficulty: level 2

 

  • Muscles worked: glutes, quadriceps

 

  • Performing the exercise: starting position with your knees and forearms leaning on the floor. The Gymweights are attached to your ankles. With your back straight, slightly raise your right leg. Then move out your leg with a horizontal movement. Come back to your original position without placing your knee back on the floor. Only the leg worked moves during the exercise.

 

  • Breathing: breathe out when you move out your leg, and breathe in when you bring your leg back to the centre.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, changing which leg moves for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr6: abduction

 

  • Difficulty: level 3

 

  • Muscles worked: glutes, quadriceps

 

  • Performing the exercise: starting position lying on your right side, with your right arm outstretched on the floor above your head. The Gymweights are attached to both calves. Your legs are at a 90° angle to your pelvis. Keep your left leg outstretched and bend your right leg to a 90° angle. Slowly lift your left leg a little and then lower it again until it brushes against your other leg. Only the leg worked moves during the exercise.

 

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

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, changing which leg moves for each series. Allow a 30-second recovery period between each series.
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