Training with weights – strong arms!

1. Stand with your feet aligned with the width of the hips, keep your back straight. Take a dumbbell adapted to the weight of your abilities and grasp it with both hands at waist height. Lift the weight with straight elbows diagonally upward. Place the opposite leg backwards. Then move the leg forward and pull dumbbell with both hands to the side, firmly turn the body. perform the exercise on both sides.







2. Stand with your feet aligned with the width of the hips, keep your back straight. Take a dumbbell in both hands and keep it at the level of the hips. Raise both hands up and follow a weight half circle movement at the back of the head. Return to starting position.





3. Stand and place your feet a little wider than the hips. Catch vertically one dumbbell and lift the it by the head, bending your elbows. Return to your starting position.

 

4. Stand with your feet aligned with the width of the hips, keep your back straight.. Raise your hands with one, held horizontally dumb-bell. Then, in a circular motion – around your own body, pass the dumbbell from hand to hand.



5. Stay in the same standing position. lift the dumb-bell in horizontal position at the height of the abdomen. Bend your elbows and turn the upper body with a weight to right and left. Firmly tighten the core



6. Stand with your feet aligned with the width of the hips, let the body lean forward, keeping your back straight. Take a dumbbell in both hands, pull it down while maintaining minimal elbows bending. Then pull your hands to the hips. Elbows bent facing the back.



7. Stay in the same position. Bend your knees and straighten the arms at the elbows. Then pull simultaneously with both hands toward the shoulders, keeping your elbows at a 90 degree angle.

photo. Adam Mruk