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DUMBBELL EXERCISES PROGRAM

Chest Dumbbell Exer Back Dumbbell Exer Biceps Dumbbell Exer Leg Dumbbell Exer Dynamic Stretches

 

Chest Dumbbell Exercises

 

Flat Chest Presses
 

1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.        2. Lower dumbbells to chest in a controlled manner.                                   3. Press dumbbells back to starting position and repeat.                                 4. Avoid locking elbows.

 

Incline Chest Presses
 

1. Adjust bench to an incline of 30 to 45 degrees.

2. Repeat as above.

 

 

 

Flat Chest Flies
 

1. Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat

Incline Chest Flies
 

1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

 

 

 

 

Shoulder Dumbbell Exercises

 

Seated Shoulder Presses

 

1. Sit upright on bench with dumbbells over head. Make sure back is flat.
not 2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat                     

Lateral Raises
 

1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.

Reverse Flies
 

1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly lower dumbbells back.

Front Raises
 

1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.                                            

 

 

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