Effective dumbbell training!

Dumbbells are as simple as effective. in the work on sculpture and muscle strength dumbbell They are irreplaceable – but you need to know how to use them.
Bacha Sport as the exclusive representative of Reebok Fitness, Body Sculpture and Adidas Training Hardware offers The largest selection of the highest quality dumbbells, weights and loads!

Exercises using light barbells and loads shape the muscles of the entire body, effectively develop muscle endurance, improve metabolism and well-being.  It is a great way to train for both women and men without the use of complex machines.. load – Will they be weights Adidas KettleBell or Body Sculpture dumbbells, & nbsp; reebok dumbbells – We choose and differentiate in terms of our abilities and the degree of training. Only need to
a permanent set of exercises, the shape of which changes cyclically every 2-3
months, great music and a beautifully sculpted result
body guaranteed!

Bacha Sport, a distributor of fitness equipment and accessories, offers The largest selection of the highest quality branded dumbbells and weights! You can choose from the best manufacturers: Body Sculpture, Adidas Hardware Training and Reebok Fitness. Starting from cast iron dumbbells covered with neoprene or PVC plastic, through weights made of concrete mass covered with colored vinyl, & nbsp; Body Sculpture weights covered with soft foam with adjustable velcro handles, or dumbbells with a training piston, to stylish Kettlebels weights by Reebok Fitness and Adidas. We have dumbbells of various shapes, even triangular from Adidas and with grooves from Body Sculpture.

Dumbbells are as simple as effective. in the work on sculpture and muscle strength dumbbell They are irreplaceable – but you need to know how to use them. The training presented below is an example of the effective use of this basic fitness equipment to work over & nbsp; different muscle groups.

Always start with a warm-up – it can be a 10-minute stationary bike ride or jog in place. Adjust the number of repetitions of each exercise to your abilities so that you can do the last repetition with great difficulty, but still exactly. The breaks between exercise should be as short as possible. Repeat the entire cycle 2-3 times. When you come to the fact that you can easily perform 30 repetitions of each exercise, change the weight of the dumbbells to a larger one.

squats http://www.youtube.com/watch?v=wqsglnzn72a

Stand straight, dumbbells in front of you, close to the cage, elbows bent, muscles tense. Slowly bend your knees (no more than a straight account), keeping your body weight on the back, on your heels. Make sure your belly is pulled in and the dumbbells are in the same position all the time. Straighten your knees. You will feel the work of the muscles of the legs, buttocks, as well as the auxiliary work of the abdominal muscles. Repeat the exercise 15-20 times.

swing along the torso http://www.youtube.com/watch?v=kfg8qr69oe8&feature=related

Stand in a lunge, shift the weight of the body to the foreleg, slightly bent leg, back straight leg. Take weights in your hands. As you exhale, raise your arms straight in front of you, all the way to the ceiling. As you breathe in, lower them back down, but do so slowly, resisting yourself. Repeat 10-15 times, change your legs and make a second series. You should feel the muscles of the shoulders and shoulders.

squeeze from behind the head http://www.youtube.com/watch?v=detgvp6diae&feature=related

Sit on the ground with your legs bent and straighten your back. Take the dumbbells and lift your hands up above your head. Now, bending your elbows, lower the weights behind you. Try to keep a constant distance between the elbows, the torso should be straight all the time. Repeat the movement 15-25 times. First of all, triceps work, as well as the muscles of the shoulder blades.

spikes http://www.youtube.com/watch?v=ls4upnDrug8&feature=related

Starting position: dumbbells in hands, legs wide and slightly bent at the knees, back straight, tilted forward at about 45 * sideways, elbows slightly bent. Leave slowly. Repeat 15-25 times. The muscles of the back, shoulders and muscles of the hands work.

Lifting http://www.youtube.com/watch?v=ndrymkexit8

Stand straight with the dumbbells in your hands, place your legs hip-width apart. Take a breath and exhale & nbsp; Raise the dumbbells by bending your hands at the elbows and turning your hands inwards at the same time. When you stretch the maximum bend, stretch your arms up above your head, turning your hands backwards. Inhale slowly lower your hands, repeating the same sequence of movements in the reverse order. Try to do the exercises smoothly, but do not give up on accuracy. Repeat 15-20 times. The muscles of the back, shoulders and shoulders work (mainly biceps).

torso rotation http://www.youtube.com/watch?v=079cfijdrw0&feature=related

Take the dumbbells and stand upright. Lower your hands in front of you so that they touch each other. With the exhalation, put your right leg far forward and bend it at the knee to 90 *, at the same time, lift the dumbbells in front of you and turn the entire torso to the left. Try to get the twist out of your stomach and your hips stay straight. Repeat the exercise 20-25 times. You will feel the intense work of the muscles of the legs, buttocks and arms, and will also stretch the abdominal muscles.

Was this information helpful to you? We invite you to comment on the article and to our profile Facebook!

 Follow @bachasport