Dumbbells are a must-have piece of equipment when it comes to strengthening muscles.So they're a bit less fun than a Swiss ball or a resistance band but they are very effective and very practical.Give them a try and you'll soon come to realise just how essential they are. See the evidence for yourself.
Dumbbells are a must-have piece of equipment when it comes to strengthening muscles. So they're a bit less fun than a Swiss ball or a resistance band but they are very effective and very practical. Give them a try and you'll soon come to realise just how essential they are. See the evidence for yourself.
#Strengthening #UpperBody #Chest #Pectorals
Level +
Get in the right position:
Lie down on your mat.
Your legs should be bent, your feet on the floor and your back flat to the floor.
Take a dumbbell in each hand and bend your arms, with elbows pointing outwards.
Make the right moves:
1. Start by breathing in.
2. Breathe out and extend your arms upwards, perpendicular to the floor.
3. Breathe and return slowly to the start position.
> Do 3 sets of 24 bench presses, resting for 30 seconds between each set.
#Strengthening #UpperBody #Shoulders
Level ++
Get in the right position:
Stand on your mat.
Keep your body straight, your pelvis still and your feet slightly apart.
Take a dumbbell in each hand, with your palms facing your thighs, and position your arms by the side of your body.
Look straight ahead.
Make the right moves:
1. Breathe in and, at the same time, lift both your arms up until they are perpendicular to your body. Try to keep your shoulders low.
2. Breathe out and lower your arms, making sure you control your movements.
> Do 3 sets of 16 dumbbell scaptions, resting for 30 seconds between each set.
#Strengthening #UpperBody #Pectorals #Arms #Triceps
Level ++
Get in the right position:
Lie down on your mat.
Your legs should be at right angles to the floor and the same width apart as the width of your pelvis.
Your back should be flat to the floor and your pelvis still.
Stretch your arms out, perpendicular to the floor, with a dumbbell in each hand.
Make the right moves:
1. Start by breathing in.
2. Breathe out and bend your arms out while keeping your shoulders and elbows in the same position. Only your forearms should move.
3. Breathe in and lift your forearms up.
> Do 3 sets of 16 tricep extensions, resting for 30 seconds between each set.
#Strengthening #UpperBody #Back
Level ++
Get in the right position:
Stand on your mat.
Put your left leg in front of your right leg, with both legs slightly bent.
Keep your back straight and tilt it forward.
Take a dumbbell in your right hand and let your arm hang down in front of you. Your hand should be level with your waist.
Make the right moves:
1. Breathe in and lift your right arm up while bending it. Keep your elbow close by your side.
2. Breathe out and lower your arm.
> Do 3 sets of 16 diagonal raises, resting for 30 seconds between each set.
#Strengthening #UpperBody #Shoulders
Level ++
Get in the right position:
Stand on your mat.
Keep your body straight, your pelvis still and your feet slightly apart.
Take a dumbbell in each hand, with your palms facing your thighs, and position your arms by the side of your body.
Look straight ahead.
Make the right moves:
1. Breathe in and slowly lift your shoulders and shoulder blades until you feel your trapezius properly contract.
2. Breathe out and lower your shoulders, taking care to control your movements.
> Do 3 sets of 16 shoulder raises, resting for 30 seconds between each set.
#Strengthening #UpperBody #Shoulders #AnteriorDeltoid
Level ++
Get in the right position:
Stand on your mat.
Keep your body straight, your pelvis still and your feet slightly apart.
Take a dumbbell in each hand, with your palms facing your thighs, and position your arms by the side of your body.
Look straight ahead.
Make the right moves:
1. Start by breathing in.
2. Breathe out and lift your arms up to your shoulders, while trying to keep your shoulders and shoulder blades low.
3. Breathe in and return slowly to the start position.
> Do 3 sets of 16 front raises, resting for 30 seconds between each set.
#Strengthening #UpperBody #Arms #Biceps
Level +
Get in the right position:
Stand on your mat.
Keep your body straight, your pelvis still and your feet slightly apart.
You should have your arms by your sides, a dumbbell in each hand and your palms facing the ceiling.
Look straight ahead.
Make the right moves:
1. Start by breathing in.
2. Breathe out and lift your forearms, allowing them to travel three-quarters of the way up. Try to keep your elbows tucked into the side of your body.
3. Breathe in and lower your forearm gently.
> Do 3 sets of 16 bicep curls, resting for 30 seconds between each set.
#Strengthening #UpperBody #Arms #Triceps
Level ++
Get in the right position:
Lie down on your mat.
Your legs should be bent, feet on the floor and your back flat to the floor.
Holding a dumbbell in each hand, bend your arms and keep your elbows tucked into your side.
Make the right moves:
1. Start by breathing in.
2. Breathe out and extend your arms upwards, perpendicular to the floor.
3. Breathe and return slowly to the start position.
> Do 3 sets of 16 tricep extensions, resting for 30 seconds between each set.
