excellent exercises for the whole body
excellent exercises for the whole body
1. Forearm flexion with dumbbells
Sit on a chair or balancing ball with your feet flat on the floor, feet spread wide of your shoulders. Hold a dumbbell in each hand with your arms to one side, palms facing outward. Keep your upper body stable, bend your elbows, and lift the weights to your shoulders. Turn your wrists so that your palms face each other. to you and pass them over your head. Take a break, then reverse the movement slowly, lowering the weights to your shoulders and turning your palms out and lowering the weights to your sides. Keep your shoulders motionless by pushing the weights; do not raise them to the ears.
2. Appearance
Lie on a balancing ball so that it supports your torso from the base of your head to your middle back, knees bent and feet flat on the ground. Hold a dumbbell in each hand and raise them on your chest with your arms outstretched and your palms facing each other. Keep your elbows slightly bent. Slowly open your arms to the sides, lowering the weights until your arms are parallel to the floor. Take a break, then slowly return to the starting position. Keep your shoulders low and back throughout the movement.
3. Rowing bar
Stand with feet shoulder width apart, back straight, and knees slightly bent for support. Hold a dumbbell in each hand. Keep your back straight, bend at 90 degrees from the waist and let your arms hang down, palms to your legs. Clench your shoulder blades and bend your elbows by lifting the dumbbells on either side of your torso. Take a break, then slowly return to the starting position.
4. Dips with chairs
Put a sturdy chair against a wall and sit wrists on the edge of the seat. Lift your buttocks from the seat by supporting your weight with your hands. Keep your shoulders low and your back straight, bend your elbows backwards and plunge your body to the ground as far as it is comfortably possible (even if it is just a little bit). Return to the initial position. To make the exercise a bit more difficult, extend one leg and plant the heel of that foot on the floor in front of you.
5. The sideboard
Sit on the edge of a balancing ball or chair with your feet together and flat on the floor. Hold a dumbbell in each hand. Keep your back flat, lean forward from the waist and lower your chest about seven to 10 cm (three to four inches) above your knees, allowing your arms to hang from each side of your legs with your hands. your feet. Squeeze your shoulder blades and lift the weights on the sides until your outstretched arms are parallel to the floor. Take a break, then slowly return to the starting position.