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Главная » Силовые тренажеры » Профессиональное силовое оборудование

Упражнения, тренировки

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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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