Back thigh
1. With your left hand, lean against a wall or chair. The dumbbell is in the right hand, the arm is lowered, the dumbbell is pressed to the right thigh. Connect your knees and feet. Bend your right leg, lifting your heel back, keeping your knee pressed against your other knee. The toe of the right foot is not extended, but pulled towards itself (the ankle is always bent at a right angle). As you lower your leg, make sure your feet touch. Do 20 times, turn around and do the same with the other leg.
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Five mistakes we make on the way to being slim 2. From the same starting position, move your straight right leg back with your heel. Take it close, about 20–30 cm. The dumbbell lies on your thigh.
A set of exercises with dumbbells
Exercise #1 - Deep squats with one dumbbell
The most versatile exercise. It can be used during the warm-up phase to warm up all the major muscles, from the shoulder girdle to the lower leg and foot. And you can use it to tone your whole body, using it as a basis for training. During a squat, we move our buttocks back.
Deep squats with one dumbbell
Exercise #2 - Dumbbell Raise
Before starting the exercise, the shoulder forms a straight line with the shoulder girdle, the forearm is bent at a right angle to it. As you exhale, the shoulders rise up, the arms form a straight line with the line of the body. As you exhale, return to the starting position. All the muscles of the arms and shoulder blades, as well as the abdominal muscles, work actively.
Lifting dumbbells up in a vertical position (you can stand on your knees or straightened legs, it doesn’t matter).
Dumbbell Raise
Exercise No. 3 – Lifting dumbbells in front of you (arms straight)
Athletes often call this exercise the “hammer.” The arms work alternately, do not bend at the elbow joint, but do not straighten completely. An almost straight arm rises to the level of the chest, after which it falls down. The brush works by turning slightly as it lifts.
Raise your right hand
Let's change hands.
Raise your left hand
Exercise No. 4 - Bend forward with straight arms and a straight back
Can be performed with heavier dumbbell weights than dumbbell raises. Here dumbbells play the role of weights, and the main load falls on the back muscles, which, as a rule, withstand a greater load than the arm muscles. A straight back in this case is of great importance, since bending it makes the exercise ineffective.
Forward bends
Exercise #5 - Bench Press
Lying position, legs bent. Bend your elbows at right angles, then extend your arms in front of you.
Bench press
Watch how to do exercises with dumbbells while lying down in the video:
Exercise No. 6 - Raising the pelvis with dumbbells pressed to it (shoulder bridge)
The main task here is to keep the dumbbells at the level of the iliac bones, preventing them from moving when lowering and lifting the pelvis. When lifting the pelvis, it is not necessary to reach the top point; it is enough to slightly spring it and thereby work the muscles of the buttocks.
Pelvic lift
Exercise #7 - Glute Bridge with Dumbbells
This exercise will perfectly work your buttocks, abs, hips and back.
Exercise No. 8 - Dumbbell row up to the body
To perform this exercise, you need to take the correct position: one leg is set forward and slightly bent at the knee, the other is fully straightened at the knee. The arm moves parallel to the front leg, rises to the maximum stop, then lowers. We do several repetitions on one arm, then we change the position of the legs and move on to training the second arm.
Dumbbell row
You can pull two dumbbells to your body at once. Remember to keep your back straight.
Row of two dumbbells to the body
Dumbbell rows to the body can be performed by standing on a support with your hand and foot. First, straighten one arm vertically down.
We lean and straighten our arm
Then we pull our hand to our chest. Another option for performing the exercise is to move your slightly bent arm back and up.
Bend your arm at the elbow or move it back
Exercise No. 9 - “French press” with dumbbells
We place our hands behind our heads with dumbbells.
Place your hands behind your head with dumbbells
We raise our hands up from the dumbbells. Your arms should be straight at the elbows.
Raise your arms up from the dumbbells
Watch the correct exercise “French press with dumbbells on video”:
Exercise No. 10 - “Biceps training for girls”
Biceps exercises for girls will help tighten your arms and give them a beautiful shape.
Biceps exercises for girls
Watch a selection of triceps exercises for girls in the video:
Thigh from the side (“breeches”)
1. Sit sideways on the mat: left leg under you and slightly in front, right leg on top, both legs bent. Lean on your left hand, take a dumbbell in your right and place it on your thigh. Raise your right knee, your leg will turn back. Do not turn your body behind your leg, look ahead. Do 20 times, turn over and do the same with the other leg.
2. Lie on your left side, bend your left arm under your head (for comfort), legs as in the previous exercise. Place your hand with a dumbbell on your right thigh. Raise your bent right leg up, lifting your knee and foot off the floor. Don't twist your body behind your leg, keep your shoulders perpendicular to the floor. Do 20 times, turn over and do the same with the other leg.
