5 unusual exercises with dumbbells

Dumbbells are one of the most common training equipment in fitness gyms. With the help of a pair of dumbbells, you can pump all the muscles of the body. Hammer bends, dilutions on a bench at 45 degrees, and tilt deadlifts are a small part of standard dumbbell workouts. In addition to the usual ones, there are non-standard exercises with dumbbells.Why do we need non-standard exercises? Even before reading the article, many will exclaim: "Why do these exercises? There are many others that have already been proven and effective." We will answer this question immediately. The reasons why you should perform non-standard exercises:- A variety of workouts, they will become a little more interesting.- The work of small and deep muscles. The human muscular corset consists of many small muscles. Non-standard exercises strain them. Therefore, add them to the training program.- Improved stability and agility. And this helps to reduce the risk of injury.- Strengthening the core muscles. The health of the spine depends on their strength.Surely you have already realized that performing non-standard exercises has a positive effect on the quality of the training process.The dumbbell bench press is a semi-exercise that pumps the shoulders, arms, and core muscles. Do not bend or round your lower back during the exercise. The body must be in a perpendicular position relative to the floor.The starting position is sitting on the floor with a straight back. It is advisable that someone hands the dumbbells. It is recommended to perform no more than 12 repetitions in 4 sets.Lunges with a dumbbell over your head, this exercise is an alternative to the classic lunges with a barbell or dumbbells. The development of dexterity and strengthening of the shoulder stabilizer muscles are the main advantages of non-standard lunges.During the exercise, the back should be straight, and the arm with the projectile should be perpendicular to the floor. Bend your legs alternately. The angle at the knee joint is 90 degrees. It can be performed at home. The main thing is to find suitable dumbbells.Dumbbell Swing Descent position: Stand in front of the dumbbells with your feet shoulder-width apart. Grab a dumbbell with one hand, without rounding your back. Lower down by bending the knee joint.The movement should begin with rocking the body: knees slightly bent, back straight. The repetition is considered complete if the dumbbell swings to the same level as the head.Do not forget to perform the approach on the other hand. The recommended number of repetitions is 12-15. The exercise is well suited for pumping the legs and lower back muscles.A pullover with dumbbells in the tilt, this exercise resembles pulling a block against the body in a sitting position. But it has a significant advantage - a profitable and long range of motion. Thanks to this, the back muscles are perfectly pumped. The main thing is to bring the shoulder blades together as much as possible. Do no more than 15 repetitions and 5 sets.Starting position: legs slightly bent at the knees; back tilted at 30 degrees. The dumbbells should be brought back under control and a short pause should be taken at the peak point. You can't swing dumbbells. Otherwise, due to inertia, the muscles will not receive any load.Hyperextension with dumbbells on outstretched arms. Now you know how and why to perform classical hyperextension. This is a common and effective exercise. But it can be improved if you perform with dumbbells at arm's length.From the listed exercises, you can create a non-standard complex for pumping the whole body. Dumbbells are an affordable and convenient projectile that will suit everyone. Ce code vous permet, aussi, d’obtenir un bonus de 200 % sur votre premier dépôt. Il est valable dans plusieurs pays d’Afrique, avec un montant qui varie selon votre devise locale. Le meilleur code promo 1xbet bénéficiez d'un bonus de 200 % sur votre dépôt initial, dans la limite de 130 000 XOF. Visitez notre magasin et utilisez des points bonus pour acheter un pari gratuit!