Strong arms and back. Simple and effective exercises with dumbbells

Strong arms and back. Simple and effective exercises with dumbbells

Workout for those who want quick results. Bonus – pumped glutes.

Buy home dumbbells, a yoga mat and a jump rope in addition? Why not. Extra motivation – that’s the idea we have when we buy equipment for home workouts. But often we just don’t know from which side to approach the equipment. Therefore, the dumbbells remain unpacked, and the mat continues to dust in the corner of the room.

To solve this problem, fitness bloggers take up the task, showing by example that all these purchases are not useless at all. And in the right hands, they can become great helpers in additional physical activity. You won’t even have to leave the house. With the help of fitness blogger Maria prepared for you the perfect set for training with dumbbells.

Dumbbell overhead sit-up

Начална позиция: sitting, legs bent at the knees, arms bent at the elbows in front of you.

Turn elbows at chest level. Then on exhalation straighten the arms above the head and again bend the elbows to chest level. Bring them together in front of you and start the circle again.

3 approaches for 10-15 times.

Standing arm bends with dumbbells

Начална позиция: standing, arms with dumbbells straightened along the body. Elbows turned exactly back.

As you exhale, bend your arms at the elbows, and as you inhale, lower them back. In this exercise it is important to keep the back straight, the shoulder blades should be brought together,

3 hikes 10-15 times.