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Упражнения, тренировки NEW

Упражнения, тренировки

9 999 руб.
Несколько примеров силовых тренировок в картинках.
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    1.
    Warm-Up (Dumbbell Swing-Through)
    Most Large Muscle Groups
    • Hold dumbbell with both hands.
    • Stand erect, feet 16" apart.
    • With arms straight, squat until upper thighs are parallel to floor.
    • Raise up in semicircular motion with dumbbell at arms' length until overhead.
    • Lower dumbbell to starting position in same path.
    • Swing dumbbell through legs for better stretch.
    • Inhale up, exhale down.

    2.
    Bent-Knee Sit-Up
    Upper Abdominals
    • Hook feet under strap of sit-up board.
    • Keep knees bent 45º
    • Put hands behind head, chin on chest.
    • Lie back until lower back touches.
    • Return to starting position.
    • Inhale down, exhale up.
    • To make harder, adjust bench to higher angle

    3.
    Dumbbell Side Bend
    Obliques
    • Stand erect, feet 16" apart.
    • Hold dumbbell in right hand, palms in.
    • Place left hand on waist.
    • Keep back straight.
    • Bend to right as far as possible, then bend to left as far as possible.
    • Change weight to left hand and repeat movement.
    • Bend at waist only, not at hips or knees.
    • Inhale to right, exhale to left.
    • Can be done with free hand on side of head.

    4.
    Leg Pull-In
    Lower Abdominals
    • Lie on floor with hands under buttocks, palms down, legs extended.
    • Bend knees, pulling upper thighs into midsection.
    • Return to starting position.
    • Concentrate on lower abdominals.
    • Inhale up, exhale down.
    • To make harder, hold light dumbbell between feet.

    5.
    Bent-Arm Lateral
    Outer Pectorals
    • Lie on bench, feet flat on floor.
    • Hold dumbbells together at arms' length above shoulders, palms facing each other.
    • Slowly lower dumbbells so they are even with chest and 10" from each side.
    • Elbows in line with ears.
    • Forearms slightly out of vertical position.
    • Return to starting position using same path.
    • Inhale down, exhale up.

    6.
    Flat Dumbbell Press
    Pectorals
    • Lie on bench, feet flat on floor.
    • Hold dumbbells at arms' length, palms facing each other.
    • Lower dumbbells straight down to sides of chest, arms close to sides.
    • Push back to starting position using same path.
    • Arms must be in close at all times.
    • Inhale down, exhale up.

    7.
    Bent-Over Two-Arm Dumbbell Rowing
    Upper Back and Lats
    • Put feet close together.
    • Place dumbbell outside of each foot.
    • Bend forward and grasp dumbbells.
    • Keep knees slightly bent, torso parallel to floor.
    • Pull dumbbells straight up to sides of chest.
    • Inhale up, exhale down.
    • Do not let dumbbells touch floor during exercise.
    • Keep head up, back straight.

    8.
    Seated Side Lateral Raise
    Front and Outer Deltoids
    • Sit at end of bench, feet firmly on floor.
    • Hold dumbbells, palms in, arms straight down at sides.
    • Raise dumbbells in semicircular motion a little above shoulder height.
    • Pause, then lower to starting position using same path.
    • Keep arms straight.
    • Inhale up, exhale down.
    • Can also be done standing.

    9.
    Standing Dumbbell Triceps Curl
    Triceps
    • Hold dumbbell with both hands, raise overhead to arms' length.
    • Stand erect, head up, feet 16" apart.
    • Rotate hands while raising dumbbell so top plates of dumbbell rest in palms, thumbs around handle.
    • Keep upper arms close to head.
    • Lower dumbbell in semicircular motion behind head until forearms touch biceps.
    • Return to starting position.
    • Inhale down, exhale up.

    10.
    Seated Bent-Over Two-Arm-Dumbbell Triceps Extension
    Triceps
     
    • Hold dumbbells, palms in.
    • Sit at end of bench, feet firmly on floor.
    • Bend over as far as possible.
    • Draw upper arms to sides, keeping lower arms vertical.
    • Press dumbbells back in semicircular motion until entire arm is parallel to floor.
    • Hold dumbbells at top momentarily.
    • Lower slowly to starting position.
    • Inhale up, exhale down.

    11.
    Seated Dumbbell Curl
    Biceps and Arms
    • Hold dumbbells.
    • Sit at end of bench, feet firmly on floor.
    • Keep back straight, head up.
    • Start with dumbbells at arms' length, palms in.
    • Begin curl with palms in until past thighs, then turn palms up for remainder of curl to shoulder height.
    • Keep palms up while lowering until past thighs, then turn palms in.
    • Keep upper arms close to sides.
    • Concentrate on biceps while raising and lowering weights.
    • Inhale up, exhale down.

    12.
    Standing Inner-Biceps Curl
    Inner Biceps
    • Hold dumbbells.
    • Stand erect, feet 16" apart.
    • Keep back straight, head up, hips and legs locked.
    • Start with dumbbells at arms' length, palms in, at sides of upper thighs.
    • Curl dumbbells out and up, rotating wrists to turn palms up.
    • Keep forearms in line with outer deltoids.
    • Lower dumbbells back to starting position using same path.
    • Inhale up, exhale down.
    • Can also be done seated or on incline bench.

    13.
    Seated Two-Dumbbell Palms-Up Wrist Curl
    Inside Forearms
     
    • Hold dumbbells, sit at end of bench, feet on floor about 20" apart.
    • Lean forward, place forearms on upper thighs, palms ups.
    • Place back of wrists over knees.
    • Lower dumbbells as far as possible, keeping tight grip.
    • Curl dumbbells up as high as possible.
    • Do not let forearms raise up.
    • Inhale up, exhale down.

    14.
    Dumbbell Front Lunge
    Thighs and Hamstrings
    • Hold dumbbells at arms' length, palms in.
    • Head up, back straight, feet about 6" apart
    • Step forward as far as possible with left leg until upper left thigh is almost parallel to floor.
    • Keep right leg as straight as possible.
    • Step back to starting position.
    • Inhale out, exhale back.
    • Repeat with right leg.

    15.
    Dumbbell Side Lunge
    Inner Thighs and Hamstrings
    • Hold dumbbells at arms's length, palms in.
    • Keep head up, back straight, feet close together
    • Step to side as far as possible with right leg until upper thigh is almost parallel to floor.
    • Keep left leg as straight as possible.
    • Step back to starting position.
    • Inhale out, exhale back.
    • Repeat with left leg.
    • Can also be done with barbell held behind neck.

    16.
    Standing Dumbbell One-Legged Toe Raise
    Main Calf Muscles
     
    • Hold dumbbell in right hand, hanging down at side, palm in.
    • Step up with ball of right foot on raised object, about 24" away from wall.
    • Place left hand against wall.
    • Keep back straight, head up, leg locked.
    • Put left foot against right heel.
    • Do not let hips move backward or forward.
    • Raise up on toes as high as possible.
    • Hold position momentarily, then return to starting position.
    • Inhale up, exhale down.
    • Reverse position and repeat movement with left leg.

    Building muscle and getting lean are two things we’ve all got on our wish lists. Here’s a quick, simple circuit that will get you those results from the comfort of your own home.

    All you need are some dumbbells and seven minutes. Here’s the plan: Run through each of the exercises in the order given without resting between moves.

    Stick to a pace that lets you do the required amount of reps in 45 to 60 seconds. Once you’ve finished all six exercises, immediately start the circuit again.

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