dumbells

[Icetuete]

heyya - out of boredom and as an addition to training i got me thse dumbells... i can vary the weight from 2 to 15 kg.

 

can anybody help me on excersises? i know too few about them, but i heard that you can do almost everything with them.

 

i'd like to train my arms and entire upper body if possible. abdomen and upper arms in special.

 

a detailed description of what to do and what the results are what be really helpful

 

thx for your attention.

[Rich67]

Well, I would suggest you buy a small bench. You can get one for about 99 US dollars at any sporting goods store. But if that's not possible, try doing the following:

 

Chest:

 

Pushups

 

Back(upper):

 

bent-over rows

 

bent-over back flyes

 

one-arm rows

 

Biceps:

 

bicep curl

 

concentration curl

 

hammer curls

 

Triceps:

 

overhead tricep extensions

 

lying tricep extensions

 

dips using a chair edge

 

Abs:

 

crunches or

 

hanging leg raises (the best)

 

Shoulders:

 

lateral raises

 

shoulder presses

 

Legs:

 

lunges with dumbbells

 

squats with dumbbells

 

If you need descriptions of these exercises, search for them using GOOGLE by name. Otherwise, pick up a good beginner's weightlifting book.

[Icetuete]

sry, i understood few of what you just said. english aint my first language and so those names are not self explaining