Slim and Toned Arms – 15 Minutes. Dumbbell Exercises at Home


Workout and helpful advice, for
burning fat, training muscles and improving health. 5,4,3,2,1. Ready? Go! If you can’t do it, try the rotations with your hands on shoulders. Be sure not to lift your shoulders, keep them down and relaxed. Add this video to your favorites it will guide you when you train! Don’t bend your arms, keep them constantly flat. Don’t bend your head, keep it always in line with your back. Next Exercise: Shoulders and Dorsal Stretches. Ready? Go! Do not force the upward thrust; stop when your shoulders have reached their limit. Next Exercise: Standing side crunch. Ready? Go! If you are unable to complete this movement, try slowing down the pace. Do not bend or curve your back, maintain your torso straight by staring at a fixed point in front of you, while contract your abdominals. 3,2,1. Stop! Next Exercise: Curl. Ready? Go! If you can’t do it, try decreasing the weight. Don’t swing your back. Try keeping your abs tight. Don’t lift the shoulders, keep them down and relaxed by concentrating on your biceps. Don’t bend your wrists during the movement, keep your hands in line with your forearms. Descend slowly to increase the effectiveness of the exercise. 5,4,3,2,1. Stop! Next Exercise: Reverse Curl. 5,4,3,2,1. Ready? Go! If you can’t do it, try simple curls. Rotate your hands slightly upward to avoid wrist injuries. Don’t arch your back, keep your abs tight to avoid spine injuries. 5,4,3,2,1. Stop! Next Exercise: Hammer Curl. 5,4,3,2,1. Ready? Go! If you can’t do it, try simple curls. Don’t swing your back. Try keeping your abs constatly tight. Don’t lift the shoulders, keep them down and relaxed, and constantly concentrate your effort on the biceps. Don’t bend your wrists during the movement, keep your hands in line with your forearms. 5,4,3,2,1. Stop! Next Exercise: Jumping Jack. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight. Next Exercise: High punch. Ready? Go! If you can not do it, try slowing down the pace. Don’t pass the line of your toes with your knees during the descent, to avoid joint problem. Don’t curve your back during the exercise, keep your abs and glutes constantly tight. Don’t turn your knees inwards or outwards during the descent phase. Next Exercise: Pectoral Flys + Side Step. Ready? Go! If you can not do it, try slowing down the pace. Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight. Don’t bend your head. Keep it constantly in line with your back. Next Exercise: Dumbbell wide row. Ready? Go! If you can’t do it, try using lighter weights or not using them at all. Don’t curve your back during the exercise, keep your abs and glutes constantly tight. Don’t lift your shoulders when bringing up the arms. Keep them constantly down and relaxed. Keep your elbows and hands at shoulder height when you bring your arms up. 5,4,3,2,1. Stop! Next Exercise: Triceps Kickbacks. 5,4,3,2,1. Ready? Go! If you can’t do it, try using lighter weights or no weights at all. During the distention, keep your elbows still, only move your forearm. Don’t stretch your legs, they should always be slightly bent. Don’t bend your head. Keep it constantly in line with your back. 5,4,3,2,1. Stop! Next Exercise: Arnold Press. 5,4,3,2,1. Ready? Go! If you can’t do it, try simple dumbbell shoulder presses. Be sure not to raise or lower your elbows, keep them constantly at shoulder height. Don’t bend your neck. Try bringing your chin back. Don’t arch your back, keep your abs constantly tight. Next Exercise: Jumping Jack. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight. 5,4,3,2,1. Stop! Next Exercise: Alternating shoulder raises. 5,4,3,2,1. Ready? Go! If you can’t do it, try lateral raises. Don’t bend your head. Keep it constantly in line with your back. Try staring at a fixed point in front of you. Don’t move your upper body, keep your abs tight to control your back movement. 5,4,3,2,1. Stop! Next Exercise: Arnold Press. 5,4,3,2,1. Ready? Go! If you can’t do it, try simple dumbbell shoulder presses. Be sure not to raise or lower your elbows, keep them constantly at shoulder height. Don’t bend your neck. Try bringing your chin back. Don’t arch your back, keep your abs constantly tight. 5,4,3,2,1. Stop! Next Exercise: Lateral shoulder raises. 5,4,3,2,1. Ready? Go! If you can’t do it, try using lighter weights or not using them at all. Keep your elbows and hands at shoulder height when you bring your arms up. Don’t lift your shoulders when bringing up the arms. Keep them constantly down and relaxed. Be sure not to bend your wrists, your hands should be in line with your forearms. 5,4,3,2,1. Stop! Next Exercise: Jumping Jack. 5,4,3,2,1. Ready? Go! If you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight. 5,4,3,2,1. Ready? Go! Next Exercise: Next Exercise: Push up with knees on the ground. If you can not do it, try slowing down the pace. Do not bend your back on the way down, your head, shoulders, and hips must always be aligned. Do not strain your neck by trying to look forward, always stare at a fixed point on the floor. Next Exercise: Jumping Jack. If you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight. Next Exercise: Push up with knees on the ground. Ready? Go! If you can not do it, try slowing down the pace. Do not bend your back on the way down, your head, shoulders, and hips must always be aligned. Do not strain your neck by trying to look forward, try staring at a fixed point on the floor. Next Exercise: Jumping Jack. Ready? Go! If you are unable to complete this movement, do not jump but instead raise the feet in a lateral direction one at a time. Avoid violent impact with the floor during the descent, in order to do this, always land on your toes. Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight. Next Exercise: Plank with Shoulder Touch. Ready? Go! If you can’t do it, try resting your knees on the floor. Never lift or lower the pelvis, your head, shoulders and hips should be on the same line. Don’t rotate the pelvis to avoid decreasing the effectiveness of the exercise. Constantly keep your abs and glutes tight. Don’t strain your neck by trying to look forward, constantly stare at a fixed point on the floor. 5,4,3,2,1. Stop!

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