Bodybuilding: 6 easy exercises for back and biceps

Bodybuilding: 6 easy exercises for back and biceps

 Do you want a strong back and biceps?  It's this way!  Here are 6 exercises that will work your back and your biceps.  To do this you will need dumbbells and an exercise ball (a chair could replace the ball).

 1. Ream (with dumbbells)
 STAND UP legs spread shoulder width, arms outstretched to the floor, dumbbell in each hand.Pour the chest forward until you can not keep your back straight (you feel it becoming round or  Your arms are still hanging towards the ground, your palms facing your legs.PLY your elbows and gradually bring the dumbbells to each side of the torso.Maintain.Rest slowly to the initial position.

 2. Bending of the arms
 SIT on an exercise ball or on the edge of a chair, feet shoulder width apart. Hold a dumbbell in each hand, arms stretched to the floor, palms facing in. KEEP the top of the  motionless body, slowly bend your arms and lift the dumbbells up to the collarbones.At the end of the movement, turn your palms towards you.Maintain.Return slowly to the original position.

 3. Sitting flexions
 SIT on an exercise ball or on the edge of a chair, legs bent and feet flat on the floor, shoulder width apart.Turn your torso slightly forward from the hips (all  keeping your back straight) and stretch your right arm towards the ground by pressing the elbow against the inside of the thigh. Take support on the left hand and on the left leg. SLOWLY LOAD the right elbow, bringing the dumbbell back to  the right shoulder height.Pause when you are up, then slowly resume the initial position.Make a first set of movements with the right arm, then repeat the exercise with the left arm.

 4. "Birds"
 SIT hands laid flat on the floor (on a carpet or carpet). Keep your back straight and head and neck in line with the back. TEND the left leg and then the right arm always in the extension of the back  or, if possible, a little higher than the bust.The fingers and toes of the feet should be tense.Pause.Serrez the glutes and muscles of the back to stay in balance.Return to the starting position, then repeat  exercise on the other side. Make two sets of movements.

 5. "Superman"
 LAYER on the belly, legs and toes of the feet stretched backwards, the arms stretched forward.Keep the head in the extension of the spine by taking it off the ground.LOSE slowly and simultaneously the right arm and  Left leg.Take a break, then return to the starting position.Repeat with the left arm and the right leg.Make a series of movements alternately.Do not insist if you have back pain.

 6. Butterfly bends
 STAND UP a dumbbell in each hand, knees slightly bent, arms around the body, palms turned as much as possible outward - painlessly.RAMET the weights to the shoulders, keeping the back straight and the  Elbows stuck to the body. Pause, then return to the starting position.

 You are now ready to start!  After a short time, you will be asked for the secret of your dapper pace!