The dream of every woman is related with an ideal fit body figure. Nowadays you do not have to give up upon your dreams.
It is understandable to train several times a week and not having the desired results. If you are already tired of your everyday exercises it is time to start with something new and refreshing. And you need to start right now and make your dream of perfect body figure comes true. The guidelines for getting a perfect body include workouts for your hips, the upper part of your body, and legs. The workout includes eight exercises that need to be repeated eight times each. A workout equipment is needed for this project, such as dumbbells. We believe that you will feel in love with these series of exercises and come up with a visible result for you and your friends.
- Alternating Lunges
Start the exercise by holding your body in a horizontal straight position, keeping distance between your feet and hip.
Then move forward by making a large step and try to lower your body toward the floor. Your both legs need to be bend, making an angle of 90 degrees at the bottom of the lunge.
Afterwards your front leg need to be pushed off in order to rise your body to the starting position. Then repeat the exercise on the other side.
- Shoulder Press
Before starting the exercise make sure you have a dumbbell for each hand and a bench with back support.
When starting take one dumbbell in each hand and sit down on the bench. Then put form feet immovably on the floor about hip-width apart.
Regarding your elbows bend them. Afterwards raise your upper part of the arms up to the shoulder height so that the dumbbells reach the level of your ears.
Regarding the abdominals, you need to pull the same in order to form a small gap between the bench the small of your back.
Then you need to put the back of your head against the pad.
When you will do this you can push the dumbbells up and in, making sure that the dumbbells are touching over your head, and then putting back the dumbbells to your ear level.
- Pile Squats
Start the exercise by standing straight and have a dumbbell in your hand.
Then make a space between your feet that will not be wider than the space between your shoulders. Your toes need to be pointed outwards very marginally.
Hold the dumbbell on its one end with both your hands between your legs. Make sure that your head is up and your back is in a straight position.
Then you need to lower your body as in a sitting position. You need to make your thighs to be as parallel to the ground as you can get them.
To return to the starting position you need to press through the feet and push your hips forward.
Do not forget to keep your weight on your heels as you are returning your body in the starting position.
- Bicep Curls
When starting with the exercise you need to curl up the weight making sure that your shoulders and elbows are not drifting forward.
The elbows need to be pinned at your sides most of the time and the triceps need to be contracted at the bottom of each rep.
Regarding the wrists, the same need to be lined up in a normal position or maybe a position that will be extended a little bit.
The back should be in a straight position as much as it is possible, keeping it from a momentum.
Place your feet on a distance that will be a little bit wider that the distance between your shoulders, stack the hips over your knees, and do the same with the knees over the ankles.
Star to roll your shoulders back and down, keeping distance of your ears.
It is very important for your back not to allow it to round such a shell of a turtle because the same will cause a stress that is unnecessary for your lower back.
So during the movement try to keep a neutral spine.
- Triceps Kickback
Take a dumbbell in each hand face your hands towards your torso.
Try to keep your back straightened as much as it is possible, making a slight bend in the knees, and bend forward at the waist.
Your torso should reach a parallel position with the floor. Your head need to be up.
The upper part of your arms need to be close to your torso as much as it is possible and in a parallel position with the floor.
Now when your upper part of the arms is fixed, breath out and make sure you use your triceps to lift the weights until the arms get completely extended.
You need to focus on the movement doing with your forearm.
Make a short pause at the top contraction, breath in, and slowly return the dumbbells as in the starting position.
Try to repeat the exercise as many times as it is suggested to you.