You want to have a gracefully sculpted silhouette, have a delicately muscular goddess body, dumbbells can become your best allies, to practice at home or in a gym.
Effective and complete, without expensive kara keto burn weight training equipment, this activity has another significant advantage: the dumbbells can quickly build up your entire body in no time.
Here is a small exercise program to do at home to strengthen the back, abs and refine the arms, three sensitive points in women.
Exercise 1: the draw to strengthen your back
To strengthen your back, no need to bring a bar weighted discs, dumbbells are enough.
The first exercise, called pulling, involves bending the knees, feet apart shoulder width, while keeping the spine straight. Initially, the dumbbells (weighing between 2 and 3 kilos) are at the knees and you will have to pull them by bringing your elbows back. Perform 3 sets of 15 to 20 draws.
Exercise 2: a fortified back thanks to the slits
The second exercise also helps strengthen the back muscles. Shifted legs, the right in front and the left behind, you lean forward, with a dumbbell in your left hand and you bring your elbow back.
Make 3 sets of 20 prints for each side (also changing the front leg). Between each series, pause for 90 seconds.
Exercise 3: Trunk rotation for a flat stomach
Like all women, you dream of a flat stomach, with concrete abs, no problem, the exercise called rotation of the trunk is for you. Spread your feet, shoulder width, and hold a dumbbell between your hands.
Flex your legs a little and keep the bust straight. Bring the dumbbell to the right side by pulling your right elbow backwards. With a rotating trunk movement, and without moving your legs, move the dumbbell, and your body, to the left side. A good exercise, halfway between bodybuilding, stretching and fitness.
Exercise 4: bicep curls
To refine your arms and sculpt your biceps, the ideal exercise is forearm flexion. Stand with your arms at your sides and lift the dumbbells up to your shoulders. Perform 3 sets of 15 to 20 repetitions, with a recovery time of one minute between each set.
Do not forget to increase the weight of your dumbbells as soon as a sensation of great ease is felt, sign of the progress you have made.
Exercise 5: tricep extensions
To strengthen your triceps, extend the forearms above your head with a single dumbbell. Reach out and bring the dumbbell behind your head, elbows at the forehead. Then resume the initial position and repeat the movement a couple of times.
With such an exercise program, no more excuses for not getting into bodybuilding. However, a word of caution is needed.
If you suffer from back pain, seek the advice of your doctor and opt instead for the practice of water aerobics, gentle activity, but just as effective.