Great circular workout with dumbbells for embossed arms and back

Everything is said in the title: before you is an excellent circular workout, which will help to develop the muscles of the back and arms, but not only. Buttocks, abs, legs - all major muscles are involved! In general, arm yourself with dumbbells and lie down on the mat (in extreme cases, on the carpet).

All you need for this circular workout is a couple of dumbbells. But if you are far from your ideal shape and this is your first hand training in a long time, then your own weight will be enough for you.

In this circular training session, there are only 9 exercises divided into 3 circles, each of which you must repeat 3 times.

Target: core muscles ( these are the muscles responsible for stabilizing the pelvis, hips, and spine) and the muscles of the shoulder girdle.

Great circular workout with dumbbells for embossed arms and back

Great circular workout with dumbbells for embossed arms and back

  1. Take the dumbbells in each hand and assume the position of the bar.
  2. Raise your left hand up, making a U-turn with the whole body after the hand. In this case, the position of the hips should remain unchanged.
  3. Return to the starting position and repeat the same with your right hand.

    A turn in both directions is one repeat.

  4. Do 10-15 repetitions.

Target: rotator muscles of the shoulder and upper arms.

Great circular workout with dumbbells for embossed arms and back

Great circular workout with dumbbells for embossed arms and back

  1. Stand on your left foot, and lift your right and bend at the knee.
  2. Take the dumbbells and raise your arms to the sides until they are parallel to the floor.

    Then bend your elbows at an angle of 90 degrees, pointing the brushes down.

  3. Using the rotational movement of the shoulders, raise your arms up.
  4. When doing the exercise, monitor the position of the hands: they should always be parallel to the floor and bent at a right angle.
  5. Do 10-15 repetitions on each leg.

Target: muscles of the shoulder girdle, abs, buttocks and legs.

  1. Stand straight, feet shoulder-width apart. Take dumbbells in each hand.
  2. Do a squat. At the same time, keep the weight with your heels and make sure that your back is straight and your hips are parallel to the floor.
  3. Get out of the squat with the force of your legs and buttocks and do a dumbbell press above your head.

  4. Lower your hands down parallel to each other to complete one repeat.
  5. Do 10-15 repetitions.

Target: pectoral muscles and lower abs.

Great circular workout with dumbbells for embossed arms and back

Great circular workout with dumbbells for embossed arms and back

  1. Take dumbbells in each hand and lie on your back. Lift your legs up and bend them at an angle of 90 degrees.

    Due to the tension of the lower part of the press, keep your lower back pressed to the floor all the time.

  2. With your elbows slightly bent, raise them to the ceiling and bring them together.
  3. Extend your arms to the sides so that your hands and forearms remain a few centimeters above the floor - this will increase the load on the muscles.
  4. Do 15 repetitions.

Target: muscles of the shoulder girdle, triceps and lower abs.

Great circular workout with dumbbells for embossed arms and back

Great circular workout with dumbbells for embossed arms and back

  1. Take dumbbells in each hand and lie on your back. Lift your legs up and bend them at an angle of 90 degrees.
  2. Raise your hands to the ceiling and bring them together.
  3. Lower your outstretched arms behind your head. At the same time, make sure that the lower back is always pressed to the floor.

  4. Return your hands to their original position.
  5. Do 15 repetitions.

Target: muscles of the cortex and muscles of the shoulder girdle.

Great circular workout with dumbbells for embossed arms and back

  1. Take the dumbbell in your hands, sit on the floor and bend both knees raise your legs. Make sure that the heels do not touch the surface.

  2. Hold the dumbbell at chest level and lean back.
  3. Twist the upper body to the left to move both hands to the outside of the thigh, then return to the center and turn right. This is one replay.
  4. Pay attention to the back: during the exercise, it should remain straight.
  5. Do 15 repetitions.

Target: muscles of the shoulder girdle, abs, buttocks and legs.

  1. Take dumbbells in each hand and stand straight putting feet close by.
  2. Raise the dumbbells to shoulder level so that your palms are turned towards each other.
  3. Bend your left knee at an angle of 90 degrees and lunge back with your right foot. At the same time, make sure that the right knee does not touch the floor.

  4. Push your right foot off the floor and move it forward, bending your knee. At the same time, raise your hands up above your head.
  5. Do 15 repetitions, then change legs.

Target: muscles of the shoulder girdle and abs.

Great circular workout with dumbbells for embossed arms and back

Great circular workout with dumbbells for embossed arms and back

  1. Take the dumbbells in each hand and assume the position of the bar.

  2. Dumbbell pull with your left hand: lift your elbow behind your back and hold it near the body. Then straighten your hand and pull it back.
  3. Do 10-15 repetitions on each hand.

Target: abs, gluteal muscles and legs.

Great circular workout with dumbbells for embossed arms and back

Great circular workout with dumbbells for embossed arms and back

  1. Take one dumbbell and stand straight with your legs slightly wider than shoulder width apart.

    Place your feet so that your toes "look" a little to the sides.

  2. Do a squat. At the same time, keep the weight with your heels and make sure that your back is straight and your hips are parallel to the floor.
  3. With the strength of the legs and buttocks, return to the starting position.
  4. Do 15 repetitions.

The Challenger would like to thank the fitness boutique Granatny 4, and especially the coach Danila Rysev, for helping to prepare this material.

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