Intensive classes help burn extra calories. One hour of exercise is easy to lose 400 calories. Performing a set of exercises for different muscle, you feel better, will find a good body shape and your self-confidence.
Start with the arm muscles. Take dumbbells and bend the hands alternately. Repeat the exercise 10 times. Then, place your feet shoulder width apart. Hands with dumbbells lift up, lower the shoulders and elbows apart. Perform 8-10.
Stand with your knees slightly bent, hands, lower down. Slightly bending your elbows, spread them apart to shoulder level. Then slowly return to starting position. Do this exercise 12 times.
Lie on a bench and hand bend at the elbows. Dumbbells should be at chest level. Raise your hands up and lower. It is advisable to carry out all slow. When you have finished the exercise, get up and stretch your arms forward with dumbbells. Serially dilute hand in hand, crossing over each other. Such exercises are well tighten chest muscles.
For other media are useful exercises. Take a dumbbell in your right hand and take the slope to the left. Repeat 8-10 times. Transfer sports equipment in the other hand and repeat, leaning to the right. Do this same exercise, but holding a dumbbell at the breast.
To work with the muscles of the back, stand up straight. Hands bend at the elbows and raise the right angle. Without bending your arms at the wrists, lift them over your head, but do not fully straighten. Then return to the starting position.
If you squat with dumbbells in hand, you can find relief feet. Or climb on tiptoes, holding a dumbbell. This method is particularly trains back of the legs.
To the effect of training with dumbbells you did not disappoint, perform exercises about 3 times a week. But do not overdo it, one day of rest after the class should be mandatory. Watch for the correctness of the exercise: take your time and avoid sudden movements.