Straining press! Want to burn more calories exercises!

This home set to be included in a system of exercises for each of you. With it, you have worked for the major muscle groups in a short time. What do I need to practice: dumbbells (better 3-5 pounds) and 15-20 minutes of your precious time. If you are a beginner, do one approach of 16-18 repetitions of each exercise. If you have the time and desire to make the two approaches each exercise. Do you want to increase the burden to burn more calories? Add to the complex 15-20 minutes of aerobics: jumping, active dancing, treadmill and exercise bikes. Feet Stand with your feet shoulder width apart, hands with dumbbells omitted along the hull. Tighten your abs, take a step forward with the left foot and drop down into a lunge so that the left knee was above the ankle, and looked right into the floor. Strengthen the muscles of buttocks and hips back to the starting position. Complete all the repetitions with the first one, then the other leg. Back Stand with your feet shoulder width apart. Take a dumbbell in your left hand. Tighten your abs, bend your knees and bend forward from the hips so that your back is parallel to the floor. The left hand is down freely, palm facing inward. Connect the blade, bend the left arm and back muscles tighten torque arm back and up. Slowly straighten your arm. Complete all the repetitions with the first one, then the other hand. Chest Get on all fours, and, in turn moving the hands, go down so that the body form a straight line from head to knees. Direct hands wider than shoulders. Press tense. Bend your elbows at 90 degrees and lower chest. Slowly straighten your arms. Shoulders Stand with your feet shoulder width apart, arms bent, dumbbells at shoulders, palms facing inward, overcame his elbows on the floor. Press tense. Strengthen the muscles of shoulders straighten your arms above your head. Return to the starting position. Triceps Take a dumbbell in your hand, palm facing inward, elbow bent. Tighten your abs, bend your knees and bend forward from the hips so that your back is parallel to the floor, the other hand on the left thigh. Hold the elbow of the working arm close to the body, straighten your arm. Slowly return to starting position. Complete all the repetitions with the first one, then the other. Biceps Stand with your feet shoulder width apart. Connect the blade, drop shoulders, tighten abs. Hands with dumbbells omitted along the body, palms facing forward. Hold your elbows close to the body directly below the shoulders, bend your arms and pull the dumbbells to your shoulders. Slowly return to starting position. Press Lie on your back, bend your knees, put your feet flat on the floor. Put your hands behind your head, with your elbows apart. Tighten your abs and lift your shoulder blades off the floor. Hold this position for as long as possible and then slowly return to starting position. I wish you good luck!