Training with dumbbells at home for men can be held in 2 main directions: in force and moderate style (When you need to make a greater emphasis on a set of muscle mass) and in more intensive and multiple mode (When you need to focus on fat burning and emphasize muscle relief).

Guided by his experience, I will say that with the right approach, at home, people often achieve much greater results than those surrounded by the most fashionable simulators.

And so, if your workshop and fat burning, I would focus on 15 repetitions In each approach (exercise is performed 15 times). If you do not have a fat stupor, work, on average, on 10 repeats in each approach.

After a good workout of the joints and ligaments, go to the first exercise. In a comprehensive training with dumbbells at home, we begin with exercises to your feet, since it is the legs that are the largest muscle group and cause a sufficient hormonal response and for the growth of all other muscles and to reduce the grease layers if it is.

Training with dumbbells at home for men

Squats with dumbbells.

We perform 3 approaches of 10-15 repetitions.

We perform 3 approaches of 10-15 repetitions. In this exercise, we include breast muscles. You can go to bed or on a special bench, or on a chair, even in the form of a stool, as I do, in the image.

Danger dumbbell in the slope.

In this exercise, they work mainly short muscles back. Similarly, we perform on 10-15 repetitions, in 3 approaches.

Following exercise - breeding Dumbbell lying.

This is another exercise for breast muscles. Such complex training With dumbbells for men, I try to alternate muscle groups. That is, we carry out the exercises per group, and then on the opposite. This allows you to restore some muscles while others work. This is especially good for beginners. The number of approaches and repetitions is similar.

This movement includes work and front and medium beam. shoulder muscle.

Then lifting the dumbbell on the biceps standing.

I think that you can not explain what kind of muscles works in this exercise.

And complete the workout you can exercise on triceps and press.

Similarly, we perform 3 working approaches, by 10-15 repetitions. By the way, between approaches we rest 2-3 minutes.

This is a pretty good training with dumbbells at home for men, especially for newcomers. It is performed 2-3 times a week, every other day. But this is just the initial and basic complex. In the future it will be necessary to distribution muscular groups by different days weeks where every day you will perform different exercises. Such complexes are described in detail in the programs:

On relief (if there is a fat layer)

For mass (if you are thin body)

Finally, I want to say that you are well done. If you are on this page, it means to decide to change your body and your life. Starting training, you will become stronger, courageous, and in general, increase your health level. The main thing is that you are all in your hands. Good luck to you!!!

Suppose you do not have the opportunity to go to the gym, but at home you have dumbbells. Most of the exercise presented here can be performed at home. All that will need is a couple of dumbbells. The bench can be safely replaced by a conventional chair or stool.

Keep in mind: with a good approach to the case, the result will not be worse than whom you would achieve in the gym. Combine strength training with cardiac paper and training for flexibility development, and then, success will be provided to you.

Chest

To strengthen the chest muscles, we need 3 things: concentration, control and reduction. It is necessary to concentrate and know which muscles work in the exercise. Control means you follow the movements and speed of exercise. The slower you perform them, the more you load muscle fibers. Slow pace also reduces the risk of injury. When you focus on trained muscle, the exercise efficiency increases.

Wonderful exercise for breast training. It can be performed on horizontal bench, inclined, or bench with a negative slope. Thus, you can shift the load on the middle, top, or bottom of the breast muscles. Try to lower the weight slowly to feel the same muscle tension, as when lifting weight. If lifting dumbbells too fast, the risk of injury appears shoulder Sustav. It is also important to choose the appropriate weight of the dumbbells. Resistance should be sufficient so that you feel how your breast muscles work.

Beautiful exercise for the development of breast muscles. Its value is that it makes it possible to eliminate all the auxiliary muscles and the load on the chest will be concentrated. Handling with dumbbells can be performed on a horizontal bench, inclined, and a bench with a negative slope. This will make it possible to better work out different types of breasts. To perform exercise, take the dumbbells and lie on the bench. The blades are reduced. In the lower back of the deflection. Feet rigidly rest in the floor. Keep dumbbells on the elongated hands over the chest, palms to each other. On the breath, start to breed your arms to the sides, slightly bending them into the elbows. In exhale, twist your hands, returning to its original position.

With this exercise, it is possible to increase the amount of the chest. To fulfill it to lie back on the bench. Feet tightly rest in the floor. Dumbbell hold in front of her elongated hands. On the breath, lower the dumbbell behind the head (in the final phase of the movement, you can move your hands a little in the elbows). Return to starting position on the exhale.

Back

In everyday life, we more use the muscles of the front of the body, so the muscles of the back often turn out to be underdeveloped, which leads to narrowness. Your goal is to evenly develop the whole body. The exercises offered by us with dumbbells will help you with this.

Link dumbbells in the slope - an excellent basic exercise for the development of the central and top of the back. When performing this exercise, a special rack is used, which makes it possible to completely turn off the lower back to avoid injury. The value of the exercise is that it can help align the imbalance of the back. To perform it, do the following: put the left knee on the bench. Then lean around and sneak into it with your hand. The body is almost parallel to the floor. In the lower back of the deflection. Right leg stands on the floor. Right hand hold the dumbbell neutral grip. On the exhale, pull the dumbbell to the bottom of the abdomen, due to the contraction of the muscles of the back. In the breath slowly lower the dumbbell in its original position. Repeat the exercise on the other side.

This is an exercise for the length of the muscles of the back. The main load here is obtained by the widest muscles. The main advantage of this exercise is that when it is fulfilled, the load from the loin is removed. Therefore, this exercise will fit people who cannot be loaded the lower part of the back. To perform it, take Hanleli and lie on inclined bench face down. Keep the dumbbells with neutral grip, on straight hands on the sides of the bench. On the exhalation, lift the dumbbells bending your hands in the elbows. On the breath, lower the dumbbells at the starting position.

Schrag - an exercise that is aimed at training a trapezoid muscle. Schrags are performed both with dumbbells and barbell. The advantage of dumbbells is that the movement of the exercise becomes more natural and increases the amplitude of execution. To perform it, take the dumbbells in your hands and stand straight. Pull your hands on the seam. On the exhale pull the shoulders up so much as well as you can. Fix in this position for a second, and return to its original position.

Legs and buttocks

Although for the muscles of the legs and buttocks, exercises with a barbell are most effective (due to the possibility of using large weights) Nevertheless, with the help of dumbbells, it is also possible to work quite well with these muscle groups. To achieve the desired main thing to correctly do exercises. All movements must be clear and accurate. And as a result, in addition to impressive external results, you will receive strong legs And buttocks who will allow you to noticeably improve their results in other sports, such as running and jumping.

1. Traction on straight legs with dumbbells

IN this exercise Muscles of the buttocks are obtained the greatest load, rear surface Hips and loin. Brushes during the thrust of dumbbells are in a more convenient position than a fixed rod rod. Thanks to this position, the center of gravity can be shifted, due to which the load on the spin extensors is reduced and the load on the back surface of the hip is obtained more concentrated. To perform this exercise, take the dumbbells and stand straight. Put legs on the width of the shoulders. On the breath of reducing the pelvis back and leaning forward, smoothly lower the dumbbells down. Return to starting position on the exhale.

Squat - basic exercise to strengthen the muscles of the front and rear surface of the hips and buttocks. Performing it you also involve the muscles of the inner and outer surfaces of the hips. To perform this exercise, take the dumbbells and stand straight. Legs on the width of shoulders, socks are a bit divorced to the sides. Hands with dumbbells are lowered along the body, palm look inside. Holding the pelvis in a neutral position, straighten chest. Inhale, hold your breath and draw your stomach. Make squat, as if you want to sit on the edge of the chair. Do not lean the heels from the floor. Follow until the hips are parallel to the floor. Return to the starting position. At the time of maximum efforts, do exhale.

Dumbbells are one of best exercises For training legs and buttocks. In this exercise, the maximum load is obtained by biceps of hips and butorous muscles. To perform it, take the dumbbells and stand straight. Legs on the width of the shoulders. Connect the blades, lower the shoulders, strain the press. Hands with dumbbells are lowered along the housing, palms are turned inside. Make a wide step forward from the left leg and drop into the lunge so that the left knee was above the ankle, and the right watched in the floor. Right leg relies on the sock. Straighten your legs and take a step forward and lunge with the right leg. Continue alternate legs the required number of times.

Biceps

As in the performance of any power exercises, when training a biceps with dumbbells is very important proper technique and concentration of attention. Try also to avoid typical mistakes, doing exercises on double-headed muscles. For example, many do not fix the shoulders and the housing in a fixed position, which removes part of the load from the biceps. Only muscles that support the elbow joint, and shoulders, wrists and the housing remain motionless to work.

1. Flexing hands with dumbbells

The lifting of dumbbells is one of the best exercises for training biceps. The advantage of dumbbells over a barbell in the increased amplitude of the brush reversal, which provides better elaboration of the double muscle. This exercise can be done standing or sitting on a vertical or inclined bench. To perform it, take the dumbbells and stand straight (or sit on the bench). The elbows are pressed on the sides of the body and remain stationary throughout the movement. In exhale, bend your hands in the elbows. In the breath, break your hands returned to its original position.

2. Flexing hands with dumbbells grip "hammer"

The hammer is an insulating exercise aimed at the development of the shoulder muscle (brachialis), the muscles, which is located under the biceps and which gives it so desirable peak for all athletes. Perform an exercise standing or sitting on a bench. To do this, take the dumbbells with a neutral grip and get up straight or sit on the bench. Hands stretched on the sides of the case. On the exhalation, lift the dumbbell to the shoulder level. On the breath, lower the dumbbells returning to its original position.

A feature of this exercise in a large amplitude of movement and a powerful peak reduction at the top point. The maximum load in this exercise receives biceps. For proper fulfillment Sit exercises on the bench and put the legs a little wider shoulders. Take a dumbbell, lean a little and mourn your elbow right into the inner part of the right leg. On the exhalation, lift the dumbbell to the top of the chest. In the breath, go back to its original position. Perform the required number of times and repeat the exercise for another hand.

4. Feeding hands with dumbbells on Scott bench

Lifting the dumbbells on the biceps on Scott's bench - exercise for targeted biceps training. Plus this exercise is that it eliminates the use of the cheatting, so the two-headed shoulder muscle receives the maximum load. To perform it, sit on Scott's bench and take the dumbbells in both hands, palm look up. You can also take the dumbbells with grab "hammer" (palms addressed to each other) - to study the shoulder muscle (brachialis). In exhale, straining biceps, bend the hands as much as possible by raising dumbbells to the shoulder. On the breath, lower the dumbbells.

Triceps

When you train triceps, as well as any other muscle groups, you need to use various equipment, including dumbbells to maximize the load. Try to feel the work of triceps and always follow the technique. Do not forget that when you concentrate on how the muscles work, then use more muscular fibers. Therefore, each repetition and approach turns out to be more efficient, and you get desired results much faster.

French bench - is unique exercise For training triceps. This exercise allows you to work in triceps along its entire length. When performing this exercise, the rate is done on the load of the long triceps head. This exercise can be done lying or sitting. We propose to consider the execution option. french press Lying. Lie on the bench and take the dumbbells with a grip of your palms to each other. In the breath, bend your hands and lower the dumbbells to the ears. On the exhalation, perform the extension of the hands in the elbows, returning to its original position.

Another exercise with dumbbells for pumping triceps. This exercise can not be called the best for training triceps, but its execution diversifies your hand training that will certainly benefit you. It is performed in the following way: Take a dumbbell in my right hand and sneak your left leg in the bench seat. Left hand also mind back or seat bench. Working hand bent at right angles - it will be your starting position. Now break the hand in the elbow to full straightening, delay a second and return to the starting position. Perform the required number of times and repeat the exercise for the second hand.

Shoulders

In most exercises for deltoid muscles, you hold the dumbbells at a considerable distance from the housing, so they seem harder than the rod. Therefore, to work muscles as you should work, start doing not very heavy dumbbells. The exercises presented below will improve the shape of the shoulders, developing and strengthening the deltoid muscle.

Exercise strengthens middle and front bunches of deltoid muscles. To fulfill it, set the back of the bench at right angles. Take the dumbbells and sit down. The knees are bent, the feet are exactly on the floor. Bend your hands at an angle of 90 degrees and dig them on the sides so that the shoulders are parallel to the floor. Palms are looking forward. Strain the press. The back is straight, the loin is tightly pressed against the back of the bench. Holding the position of the body, lift hands with dumbbells above your head. Slowly return to its original position.

Arnold's press is a basic exercise for the development of deltoid muscles. In this exercise, all three beams are involved, but the main focus is on the middle and front beam. Due to the reversal of the hands, the muscles of shoulder rotators are also included in the work: a bezvoid-shoulder, tight and share. The technique of performing this exercise is the following: stand straight or sit on the bench. Take the dumbbell in both hands and fix them at the level of the neck, the palm at the same time direct. Take a breath and delay your breath. Slit dumbbells up, while rotating hands in the wrists. At the end of the movement, do exhale. Take a breath and lower the dumbbells along the same trajectory.

Dumbbell breeding in the slope - most effective exercise For the rear bundle of the deltoid muscle. This exercise is the only one that allows you to highlight the rear head of the delta. To perform it, take the dumbbells and lean forward, slightly bent the legs in the knees. Hands with dumbbells are lowered down. On the exhalation at the same time dug hands on the sides. On the breath, lower your hands at the starting position.

4. Breeding dumbbells on the parties

This is an insulating exercise for the study of medium bunches of deltoid muscles. You can perform it standing or sitting on a bench. To do this, take the dumbbells with a neutral grip of the palms to each other. Stand right or sit on the bench. Hands are a little bent in the elbows. On the exhalation, dumbbells on the side without changing the angle in the elbows. On the breath, lower your hands at the starting position.

Chest

Wonderful exercise for breast training. It can be performed on a horizontal bench, inclined, or a bench with a negative slope. Thus, you can shift the load on the middle, top, or bottom of the breast muscles. Try to lower the weight slowly to feel the same muscle tension, as when lifting weight. If you lift the dumbbells too fast, the risk of shoulder joint injury appears. It is also important to choose the appropriate weight of the dumbbells. Resistance should be sufficient so that you feel how your breast muscles work.

Back

Link dumbbells in the slope - an excellent basic exercise for the development of the central and top of the back. When performing this exercise, a special rack is used, which makes it possible to completely turn off the lower back to avoid injury. The value of the exercise is that it can help align the imbalance of the back. To perform it, do the following: put the left knee on the bench. Then lean around and sneak into it with your hand. The body is almost parallel to the floor. In the lower back of the deflection. Right leg stands on the floor. Right hand hold the dumbbell with neutral grip. On the exhale, pull the dumbbell to the bottom of the abdomen, due to the contraction of the muscles of the back. In the breath slowly lower the dumbbell in its original position. Repeat the exercise on the other side.

This is an exercise for the length of the muscles of the back. The main load here is obtained by the widest muscles. The main advantage of this exercise is that when it is fulfilled, the load from the loin is removed. Therefore, this exercise will fit people who cannot be loaded the lower part of the back. To perform it, take the ganlelie and lie on the inclined bench face down. Keep the dumbbells with neutral grip, on straight hands on the sides of the bench. On the exhalation, lift the dumbbells bending your hands in the elbows. On the breath, lower the dumbbells at the starting position.

Legs and buttocks

Although the muscles of the legs and the buttocks are most effective, exercises with a barbell (due to the possibility of using large scales), nevertheless, with the help of dumbbells, you can also have enough to work out these groups of muscles. To achieve the desired main thing to correctly do exercises. All movements must be clear and accurate. And as a result, in addition to impressive external results, you will get strong legs and buttocks that will allow you to noticeably improve your results in other sports, such as running and jumping.

1. Traction on straight legs with dumbbells

In this exercise, the most loads are obtained by the muscles of the buttocks, the back surface of the hip and the loin. Brushes during the thrust of dumbbells are in a more convenient position than a fixed rod rod. Thanks to this position, the center of gravity can be shifted, due to which the load on the spin extensors is reduced and the load on the back surface of the hip is obtained more concentrated. To perform this exercise, take the dumbbells and stand straight. Put legs on the width of the shoulders. On the breath of reducing the pelvis back and leaning forward, smoothly lower the dumbbells down. Return to starting position on the exhale.

Squat - basic exercise to strengthen the muscles of the front and rear surface of the hips and buttocks. Performing it you also involve the muscles of the inner and outer surfaces of the hips. To perform this exercise, take the dumbbells and stand straight. Legs on the width of shoulders, socks are a bit divorced to the sides. Hands with dumbbells are lowered along the body, palm look inside. Holding the pelvis in a neutral position, straighten the chest. Inhale, hold your breath and draw your stomach. Make squat, as if you want to sit on the edge of the chair. Do not lean the heels from the floor. Follow until the hips are parallel to the floor. Return to the starting position. At the time of maximum efforts, do exhale.

Fallen with dumbbells is one of the best exercises for training legs and buttocks. In this exercise, the maximum load is obtained by biceps of hips and butorous muscles. To perform it, take the dumbbells and stand straight. Legs on the width of the shoulders. Connect the blades, lower the shoulders, strain the press. Hands with dumbbells are lowered along the housing, palms are turned inside. Make a wide step forward from the left leg and drop into the lunge so that the left knee was above the ankle, and the right watched in the floor. Right leg relies on the sock. Straighten your legs and take a step forward and lunge with the right leg. Continue alternate legs the required number of times.

Biceps

As in the performance of any power exercises, the proper technique and the concentration of attention are very important when training a biceps with dumbbells. Try also to avoid typical mistakes, doing exercises on double-headed muscles. For example, many do not fix the shoulders and the housing in a fixed position, which removes part of the load from the biceps. Only muscles that support the elbow joint, and shoulders, wrists and the housing remain motionless to work.

1. Flexing hands with dumbbells

2. Flexing hands with dumbbells grip "hammer"

A feature of this exercise in a large amplitude of movement and a powerful peak reduction at the top point. The maximum load in this exercise receives biceps. To proper exercise, sit on the bench and put the legs a little wider shoulders. Take a dumbbell, lean a little and mourn your elbow right into the inner part of the right leg. On the exhalation, lift the dumbbell to the top of the chest. In the breath, go back to its original position. Perform the required number of times and repeat the exercise for another hand.

4. Feeding hands with dumbbells on Scott bench

Triceps

When you train triceps, as well as any other muscle groups, you need to use various equipment, including dumbbells to maximize the load. Try to feel the work of triceps and always follow the technique. Do not forget that when you concentrate on how to work on how muscles work, you will use more muscle fibers. Therefore, each repetition and approach turns out to be more efficient, and you get the desired results much faster.

French bench - is a unique exercise for training triceps. This exercise allows you to work in triceps along its entire length. When performing this exercise, the rate is done on the load of the long triceps head. This exercise can be done lying or sitting. We propose to consider the option of performing French bench lying. Lie on the bench and take the dumbbells with a grip of your palms to each other. In the breath, bend your hands and lower the dumbbells to the ears. On the exhalation, perform the extension of the hands in the elbows, returning to its original position.

Another exercise with dumbbells for pumping triceps. This exercise can not be called the best for training triceps, but its execution diversifies your hand training that will certainly benefit you. It is performed as follows: Take the dumbbell in the right hand and sneak your left leg in the bench seat. Left hand also mind back or seat bench. Working hand bent at right angles - it will be your starting position. Now break the hand in the elbow to full straightening, delay a second and return to the starting position. Perform the required number of times and repeat the exercise for the second hand.

Shoulders

Dumbbells in the slope - the most effective exercise for the rear bundle of the deltoid muscle. This exercise is the only one that allows you to highlight the rear head of the delta. To perform it, take the dumbbells and lean forward, slightly bent the legs in the knees. Hands with dumbbells are lowered down. On the exhalation at the same time dug hands on the sides. On the breath, lower your hands at the starting position.

4. Breeding dumbbells on the parties

Exercises with dumbbells - Haip since the Soviet years, when each self-respecting men on the balcony kept a cherished box with this uncomplicated sports inventory. The main reason for the prevalence of this projectile is simplicity. You can train with dumbbells anywhere: in gym, houses, on the balcony or outdoor. In the article, consider the types of these sports shells, as well as let's talk about some basic exercises.

For men, dumbbells - weighty steel "bread" for the body. Decided to give an additional load on the muscles and move fat layers from the spot? In the direction of a fragile figure, tears and Handra. You give the cheerfulness I. beautiful relief. It remains only to competently make training mode.

Cast dumbbells vs collapsible

Before purchasing dumbbells, you need to decide on the tasks that are put in front of them. For example, if you plan to constantly build up muscular weight, It is necessary to take collapsible dumbbells and over time to increase their weight. For fitness training suitable sports Equipment With a fixed weight, which will allow maintaining a given muscle tone.

Dumbbells with the ability to build weight are universal. Using cast models, you will encounter after a certain time with the need to purchase a new, more severe pair, as the muscles will require further growth. Homemade dumbbells compared to the shops are inferior in convenience: for full-fledged training, you need to cast a dozen shells or pancakes, the weight of which over time will also have to increase.

Choose the right dumbbells for the house

When selecting collapsible dumbbells, pay attention to the following points:

What is the limit, maximum weight of dumbbells. Here again manifests the convenience of folding models. For example, if one fully assembled projectile pulls a kilogram by 20 - this will still not return to the store for new pancakes.
Weight step. For inexperienced users, it is important that the weight of the dumbbells agreed gradually (no more than 1 kilogram). For example, a weight step in 5 kilograms will beneficially affect only workouts of professional runners and athletes. Remember about the rule of scales and coins, add the load gradually.
Crane dumbbells must be rubberized or have a pump (cross sections that prevent slipping). It is practical to acquire vultures with a diameter of 25-30 millimeters. Such a size will allow you to freely buy pancakes with time.
Pancakes. If classes are held in the apartment, and there is no desire because sports training Violate silence, look at the conserved pancakes. Such a device will not damage laminate or parquet. Chrome pancakes differ from others only with glitter, but there are no practical benefits. The minimum weight of sports "coins" begins from 500 grams, and the maximum weight reaches 10 kilograms.
Fastening. It is important that the attachments of pancakes on dumbbells were comfortable and reliable. The easiest way is in circulation spring clips or "ears".

As an additional accessory to dumbbells for beginners, you can purchase weightlifting gloves.

They are needed not only so that the dumbbells will not slip out of the palm, but also for fixing the wrist. Gloves will be a good anti-ray tool, protect the skin on the palms from the ocher.

Age and workout at home

When choosing exercises with dumbbells, it is important to take into account not only their weight and own physical training, but also age features. For example, men after 50 years, coaches and doctors remind that due to hormonal changes, joints and ligaments lose their fortress, and therefore training should be slightly less intense.

Young men under 50 years old are recommended to do with dumbbells at least three times a week. Such a regime will allow you to keep the muscles in the necessary tone, arranging for the body unloading Days. In the complex power training All men in independence from age need to include cardiotrans, which are more appropriate in the morning or to power exercises. This will prepare your motor to hard work.

How to train at home

Exercises with dumbbells need to start with workout. It will warm up the muscles and prepare them for the load. As the basis, you can take the same school workshop (tilting of the head, jerk, lunges, stretching exercises).

For visible effect, it is important to develop an individual training schedule. It needs to be included not only the exercises themselves, but also rest days. Newcomers are recommended to do 1-2 day breaks between workouts. Over this time muscle It will restrict, and the level of glycogen (contributing to the production of "lactic acid") will reach the optimal level for the new jerk. But the mistake of all newcomers - work on wear is able to give the effect of boomeranga, lowing the dialed muscular volume.

If you train at home without a coach, then the control of achievements or braking will have to do it yourself. To accurately track your progress, regularly fix the weight and girth in the diary or application on the phone. Male over 50 years old need to enter the diary pulse indicators and blood pressure levels. All measurements need to be produced before the start of the exercise.

Basic complex for men - video

Before proceeding with the relief set, it is necessary to master the basic range of exercises with dumbbells, which includes a number of fundamental exercises, on the basis of which other varieties of power loads are built. It includes:

Classic squats with dumbbells. Legs on the width of the shoulders, arms along the case. On the breath, on the rise of exhalation. Repeat 10-15 times 3 approaches.
"Hammer" - an exercise for the muscles of the forearm. The initial position is the same as when squatting. On the breath bend the right hand, lifting weight to the shoulder. Exhalation - starting position. The exercise for the left hand is also performed. For each hand, the raises are performed at least 20 times. This exercise can be done sitting.
Link dumbbells to the belt - training of big muscles of the back. For the exercise you need to prepare a bench, the stool is also suitable. Right leg knee put on the bench, right hand Grasp her edge. The left leg stands on the floor slightly bent in the knee, the left hand is lowered down, the blades are divorced. On the exhalation, tighten the dumbbell in the belt, get the blades. Inhale - starting position. For each hand 10-15 repetitions of 3 approaches.
Schragi with dumbbells - exercise for the upper (clavinary) trapezoid muscles. Foot slightly wider shoulders, hands down. On the exhale lift the shoulders up, the hands are straight with dumbbells down, the blades smoothly go down to each other. Inhale - starting position. Exercise is performed for 10-15 times 3 approaches.
Dumbbell breeding is the training of chest deltoid muscles. If at home there is no inclined gymnastic bench, it will be able to replace it with Fit-Bol. Lying dug your hands to face, dumbbells keep a straight grip. Hands should be bent in the elbows, and dumbbells are located at the chest level. Raise your hands up and return to its original position. Perform 10-15 times.
Training for legs. We make attacks. Bend left foot In the knee, dumbbells hold in the hands located along the body. The right foot is straight, reserved back and rests on the toe to the floor. We make 10-15 deposits on each leg.

Exercises with dumbbells are performed without jerks. Everyone is repeated in several approaches. Breathing (inhales and exhalations) are the basis of the correct load distribution. Overcoming weight (power jerk) should only be exhaled.

It is necessary to stop repeating before the muscle failure comes. If you feel that the next game will be fatal, the exercise must be stopped. Upon completion of working with dumbbells, the muscles can be slightly pulled by performing several attacks and slopes.

Power exercises With dumbbells, it is advisable to accompany aerobic (respiratory) loads - jogs, cycling, exercise bike. Otherwise, problems with heart may occur.

Five simple exercises for senior men

Most of the workouts for older men are aimed at maintaining muscle tone and hearts. They are performed in an arbitrary pace, when the breath occurs, it is necessary to take a break:

Exercise for muscle forearm and chest. Legs wider shoulders, hands diluted to the sides, dumbbells to keep a straight grip. Turn the hand brushes forward and backward. Breathing and tempo arbitrary.
Exercise for muscles of the back and blades. Hands with dumbbells are headed by head, legs wider shoulders. On the breath we divorce your arms to the side, we return to the starting position on the exhalation. You can do sitting on a bench or phytball.
Exercise for leg muscles, chest and upper key belt. Feet wider shoulders, dumbbells clamped in her hands. Exhalation - lunge to the right, hands rose in front of them, inhale - starting position. Next - to exhale the fall left.
Exercise for stretching back muscles. Legs on the width of the shoulders or a little wider shoulders. Dumbbells - on the floor between the legs. We creep and exhale, take dumbbells in your hands and straighten. Inhale - put the dumbbells on the floor, without bending your back.
Exercise for foot muscles. Legs are a little wider shoulders, dumbbells in the hands along the body. I exhale and squat, we try to touch the floor dumbbells. In the breath we return to its original position.

Each exercise is repeated 6-8 times. With normal well-being, the number of repetitions can be increased to 10.

Conclusion

Exercises with dumbbells is a training that allows men to achieve different purposes: weight loss, building sculptural muscles and just maintaining the body in optimal physical form. The last item is especially interesting to anyone who spends most of her life sitting in the office. The number of exercises with dumbbells is very large. With this projectile, you can work quadriceps, deltaid muscles Breasts and backs and other muscle groups. Love the dumbbells is not easy, but also to abandon them, pulling into the training schedule, it will be impossible.

When someone asks how to pump biceps and triceps, the very first one of the coming to mind - exercises for hands with dumbbells. They are convenient to perform at home in the usual and comfortable setting for us. In addition, in conjunction with other factors, it effective method Get embossed and pumped up muscles.

Three whales in hand masses set

This title is told about one thing - to pump up hands using dumbbells, you will need to comply with several conditions.

In the body there should be a stimulator of muscle growth (testosterone).
For muscles growth, building material is necessary (balanced ration).
You must have correctly and individually selected exercises.

The sum of these three items will lead you to strong relief hand. Notice, we do not say how to quickly pump up hands with dumbbells - in bodybuilding, nothing is done. Although the concept of "quickly" is very relative. If for you half a year - fast, then you will definitely please.

Testosterone is produced during severe exercise (When you make the base to the whole body). If we are talking about natural sports without basic exercises It is impossible to get a decent increase in the strength and mass of muscles.

Plays a role and your genetic potential Testosterone generation. It happens that its level is rapid by natural reasons. And someone has on the verge of norm. And the other case is the norm individually, but the growth of the muscles will be absolutely different. Because someone brags that everything is growing normally, and someone plows over the cubic meters to achieve a minor muscle weight gain.

When you have enough hormones, but there are not enough building materials in the body (for example, protein), to pump up the hands of dumbbells at home you will not help any exercise. This is the second whale and is referred to as he is food.

Provide yourself with proteins, fats and carbohydrates in the right amount. A convenient solution will be sports nutritionbecause to eat a sufficient amount of protein with ordinary food is sometimes difficult.

And now he is the third whale - exercises for the muscles of the hands. We'll consider training exercises With dumbbells for men.

Each body individually reacts to physical Load. But in one we are all the same - if you load the muscles to the limit, they will grow. Well, with careless circulation, injured too. After all, even the simplest exercise for hands with dumbbells, if you do it wrong or take too big weightmay carry the risk of traumatic damage.

Therefore, to engage with dumbbells at home, you need carefully examining the technique or under the supervision of a more experienced athlete, which has already been able to achieve something. Even annual experience in the gym can be enough to understand the essence of the exercise. A person can already detect wrong technique And specify explicit errors.

Exercises

On the hands there are muscle flexors and extensors, as well as muscles responsible for rotational motion.

From the point of view of bodybuilding, pumping, for example, alone biceps - inhabiting. Therefore, you need to swing hands in the complex, not forgetting between those about the shoulders and the rest of the muscles of the body.

Exercises for triceps and for biceps can be performed in one day.

Explore the following exercises With hand dumbbells and choose 3 for each group of muscles, you will be performed in one workout.

So, how to pump hands at home by dumbbells.

Biceps

Here are some exercises on the two-headed shoulder muscle.

Flexing hands with dumbbells

Stand exactly, press the back and the buttocks to the wall. Dumbbells expand so that your palms are aimed forward.

Option 1: At the same time, bend both hands, trying not to bend the brush on yourself. Dumbbells bring to shoulders. Then, slowly lower them almost to the initial position. But do not straighten your hands!

Option 2.: Bend one hand, as stated in the previous version. The second hand in the initial position. Place the first hand by analogy with "Option 1" when it stops, start lifting the second hand. That is, flexing hands in turn.

Each hand is done by 6-10 repetitions. This is the first exercise with dumbbells for hands in your workout, so that your biceps be pumped up, you should be hard. Do here focus on working weights.

Hammer

The essence of the exercise is that you imitate clogging of nails on the horizontal surface without throwing your hands back.

Dumbbell you hold the same way as a hammer handle. Source position is: you are standing, posture is smooth and straight, it is advisable to feel your back to anything so that your housing is not walking forward-back.

Like the previous exercise, the hammer is performed in two versions - simultaneously and separate for each hand. The hand rises slightly above parallels with a floor, delayed in this position and slowly falls back.

This exercise is done with less weight and 8-12 times. Little weight does not mean that you will take a light dumbbell and work in a relaxed mode. This means that the emphasis is on endurance and the quality of the exercise, rather than on the amount of working weight.

Nuance of both exercises - can be performed in the slope. If you have an inclined bench, you can go to it at an angle of 45 degrees, creating an additional stretching and load on biceps. But due to the fact that the elbows do not have the stop, the effect of the Scott bench you will not achieve.

Filtering hands on Scott bench at home

Imitation of Scott's bench - come back to the sofa (you need the sofa to have a good back with a small tilt angle relative to the floor), ask someone (if any) under elbows to put something elastic to you so that your hands do not fall into the back. If the sofa is hard - it is excellent.

Hands with dumbbells put your elbows on the back of the sofa from above so that when extending your arms descended almost completely on the back, but did not touch it. Only elbows are fixed. You can sit on a stool or another object suitable in height.

Such an exercise with dumbbells for men and women allows the biceps to stretch more than in the above options - and this is good for muscle growth.

Perform 10-12 repetitions.

Concentrated lift to biceps

Sit on the chair, spread your knees wide and put the elbow on your knee (help his knee). Try to break your hand - it should freely drop almost to the floor, a little relying on the knee.

Take the dumbbell in the hand (the exercise is done for each hand separately), lower the weight. He should not touch the floor. It is recommended to completely unbind the hand in locks SustaTo save the tension of the biceps.

Raise the weight, moving your hand as much as possible. This exercise helps make your biceps more round and decorated. Made 10-12 times for each hand.

Lifting on biceps from Arni

Bend forward, one hand, go about a sofa or chair. The working hand should hang out freely.

From this provision, make a bending of your hands with a dumbbell. Make sure that the elbow did not deviate anywhere during bending, and was fixed.

In this position, biceps works isolated. In this beauty exercise.

You can additionally perform brushes with dumbbells during all exercises except hammer. But it's not worth practicing newcomers.

Triceps

How to pump hands with dumbbells? Be sure to work on a triceps, it is the most large muscle shoulder.

Gathering dumbbells lying

For this exercise, you will need a bench. It can be made up of stools built into a row. Lie on the bench back and imagine that you have no two separate dumbbells in your hands, but one rod. And keep her narrow grove (That is, dumbbells are kept close to each other).

Lower the weight to the bottom of the chest, trying to press the hands to the body. Do not lower the elbows too low, as it will be created harmful load on shoulders. Parallels with the floor are quite enough.

Weight here must be heavy enough, the exercise is usually performed in 6-8 repetitions. But since the dumbbells are still not a bar, it is possible to make 10 repetitions.

Then, turn your hands so that the palms look at each other. Make dumbbells on triceps from such a situation. Omit weight it is necessary at the level of nose chest.

French press

This exercise can be performed as sitting and lying. You can even stand, but not very convenient.

Option sitting: Sit smoothly, lift the dumbbells up, bend the hands into the elbows. Elbows look strictly, shoulders perpendicular to the floor. Place your hands and bend them, dumbbells when flexing go to your head.

This movement is repeated 10 times.

You can make such an extension for each hand separately. Then hold your free hand elbow working hands so that he does not lean anywhere. The dumbbell in this case goes not back, but a little aside for his head.

Option lying: Take the dumbbells, lie on the bench and take the weight of the head, bending your hands in the elbows (and again they look at the ceiling).

First, turn your hands as if you hold the bar. Make sure that the position of the elbows was fixed, and the shoulders were under a slight bias on the head relative to the vertical.

Exercise on 10 repetitions.

Extension of hands in the slope

To perform this exercise, you can get up and lean forward, the elbow lay down in the knee. And you can lie down the chest down on the inclined bench, if it is available at home.

In the first case, take a hand with a dumbbell back, bend it and extension while holding the elbow in a stable position. The exercise works well with the side of the triceps, if a little to deviate sideways.

On the bench, slightly slide the elbows so that the muscles of the back do not interfere with you. Do the same movement, only with both hands at the same time.

Another option - standing slightly bend legs and with a straight back to tilt the housing ahead. Dumbbells keep in both hands. Take the elbows back to the shoulders to be on the same line with the case. Fix. From this position, sprinkle hands with dumbbells.

And finally: It is important to understand how to swing hands. Listen to your body reaction to the load, try to feel the operation of each muscle. After all, pure mechanical mindless movements with dumbbells for men will be little - you must understand what you are doing for what.