Our complex will not allow You to percacets", but will be able to help slimming and lifting shape. Beginners need to take the dumbbells weighing 2 kg, intermediate - 5-7 kg. To practice you will need a Mat and elastic cushion, for example from the couch.
Before you start working with weights, mash. Your task is to sweat a little. Dance ten minutes with your favorite music, then go to step, calm breath and start work.
Legs
Exercise 1. Squat with dumbbells
Stand straight with dumbbells at arm's length, foot width of the pelvic bones, feet parallel. Squat down until thighs parallel with the floor, at the same time reach out buttocks ago, but in the back not prohibites and the body forward do not tilt. Straighten up, repeat this movement 20 times, make 4 series 20 times.
Exercise 2. Max with dumbbells
Kneel, lean chicken on the floor. Dumbbell clamp bent knee leg raise leg with the dumbbell up to parallel with the floor, repeat this exercise 15 times, do the 4 series with each leg.
Exercise 3. Lunge with dumbbells
Original position as in the first exercise. Place the right leg forward, left on the toes, move your body weight on the right leg, perform a squat, return to its original position, but try your knees will not straighten. Repeat 20 times with each leg, do the 4 series of exercises.
Exercise 4. Leg curl
Lie down on the floor, face down, hold the dumbbell between the feet, bend the legs, lift the dumbbell to the buttocks and gently return it back, repeat 15-20 times, follow the 4 series.
Back
Exercise 5. Pull the dumbbells to the belt in the slope.
Stand up straight, feet together, dumbbells in hands straight grip. Tilt the housing at an angle of 45 degrees forward, pull both dumbbells to the belt at the same time and lower to the starting position. 15 repetitions, 3 series.
Exercise 6. Deadlift with dumbbells.
Stand straight with dumbbells in direct hands perform tilts forward, knees slightly bent, dumbbells reach out to the middle of the leg, return to starting position, repeat 15 times, follow the 3 series.
Chest
Exercise 7. Press the dumbbells lying down.
Lie down on the pillow back so that your elbows do not touch the floor. Take the dumbbells in your hands and pull your hands up. The lower back should not be arched and is not detached from the floor, legs bent at the knees, feet are on the floor. The dumbbells down slowly, feeling the muscles of his chest, then slowly squeeze the dumbbells up repeat the exercise 15 times, follow the 3 series.
Exercise 8. Breeding hands with dumbbells
From the same starting position, follow the breeding of direct hands with dumbbells in hand, elbows should touch the floor. 12 repetitions three series.
Hands
Exercise 9. A comprehensive exercise for hands
Stand up straight, hands with dumbbells omitted. Slide the right hand up, lower the dumbbell behind his back, while the left do a lifting dumbbells for biceps, repeat this simultaneous movement 12 times, change hands, follow with each hand 3 series, working biceps and triceps at the same time.
Exercise 10.
Press
Lie down in the original position to curl one dumbbell behind your head, do 20 crunch with dumbbell in 3-4 series. The lower back from the floor during the exercise, don't cut, don't hold your breath.
After a workout, pull the main muscle groups within 5-10 minutes.
Photo resources: http://zhivem-zdorovo.com; http://ar-te-sport.ru;
Source:
Open source Internet
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