10 different exercises with dumbbells for tightened priests

In man, everything should be fine: the face, hands and chest and butt. It is for her and intended exercise of this complex.

1. conventional squats

Starting position: standing, feet about shoulder width apart, hands with dumbbells omitted along the body.

Take a few deep squat. Keep your back straight. Make sure that your knees at the lowest point does not go to parties, and were over the toes.

2. Curtsy

Starting position: standing, arms bent at the elbows, the dumbbells are near the shoulders.

Take a deep curtsy: lunging leg back and squat. During the return movement of the foot makes a small swing to the side. Repeat 10-15 times in one direction and then the same amount of time to another.

3. Deadlift

Starting position: standing, legs slightly bent at the knees, feet shoulder width apart, hands with dumbbells in front of the body.

Follow the inclination of the body forward. The back remains straight at the same time.

4. Lunge toward

Starting position: standing, feet together, arms bent at the elbows, the dumbbell in front of chest.

Take a wide step to the side and slightly back and immediately sit down on this leg. Return to the starting position. Do 10-15 repetitions, then change legs.

5. Power thrust with lunge ago

Starting position: standing on one leg, one hand on her waist, the other is down.

follow incline body forward, balancing on one leg. Then take out the knee forward, then the same leg lunged back. Rather complex exercise that requires good coordination of movements.

6. sumo squats

Starting position: standing with a wide stance, hands with dumbbells in front of the body.

Carry out a few sit-ups, keeping your back straight and keeping his knees inside. This exercise involves several other muscles than regular squats, so at first it may seem quite difficult.

7. Front squats

Starting position: standing, feet spaced slightly greater than shoulder-width apart, dumbbells in the raised and bent at the elbows, hands on his shoulders.

Carry out a few sit-ups, do not omit the elbows and trying to preserve the most direct position of the body.

8. Mill

Starting position: standing, feet feet positioned perpendicular to, one arm dumbbell pulled up over his head, and the second is omitted along the body.

Slowly make a tilt to the side, holding the dumbbell over your head. Try to bend down as low as possible, and then slowly return to starting position.

9. The bridge with the weights

Starting position: lying down, legs bent at the knees, feet propped up on the floor, hands with dumbbells lie on the thighs.

Raise your pelvis up so that the body is rested on shoulders and feet. Little linger at the top, and then return to its original position.

10. Fire hydrant

Starting position: on all fours, the dumbbell is clamped in the popliteal crease one of the legs.

Pick up the pace with the first cargo back and then slowly pull the knee of the raised leg to the side. Then slowly return to starting position.