Classes with dumbbell. The most effective exercises with dumbbells at home

A set of exercises with dumbbells at home Each athlete is able to develop for itself depending on physical preparation. Beginners athletes - young men and girls, teenagers and young children must begin with a small weight and gradually increase it.

Simple or collapsible dumbbells load and make a large number of muscles work, so they are so popular both in the gym and at home. If a physical training athlete has, takes medium weight and increases to the maximum. The number of repetitions and approaches each establishes for itself in accordance with the load. Typically perform 3-5 approaches and 6-15 repetitions.

Important recommendations. To prevent injuries, it is necessary to warm up well before the training and perform the workout for the whole muscular system and musculoskeletal system with compliance proper technique Exercises without deviations.

To work out every group of muscles at home is being developed comprehensive program Exercises. It is not recommended to break your own training schedule, because the muscles are injected target, without engaging in other areas of the body.

The best exercises complex includes basic exercises for men.

Squats classic. IP: Put the legs a little wider shoulders. Keep the dumbbells in your hands, take a breath and slow squat to a straight angle between the thigh and the shin. Exhalation, go back in the IP.

Important. To load the muscles of the buttocks, you should go to an angle less than 90º.

"Hammer"

Exercise with dumbbells "Hammer" without turning hands

SP: Stand on the legs, feet - no wider shoulders. Hands - lowered down. Palms - turned to themselves. Take a breath bending right hand In the elbow joint and raising the dumbbell to shoulder joint. Do exhale and slowly lower the limb in the IP. Go to the left hand.

Important. This exercise To the mass you need to perform, holding the elbows and body body by fixed.

Dumbbells are one of the most common power shells. For efficient pumping shoulder muscles Schrags with dumbbells are used. This exercise refers to the discharge of isolated and focused on pumping the top of the trapezium. Many athletes have exactly the trapezium is the most poorly developed part of the top of the back.

"Rush lying"

Lock the bench at the angle of 30-40º. IP - lying on the bench back, legs - conveniently positioned on the floor, elbows - one level with a bench or lower.

Exhaust - raise hands with projectile up. Return to IP with slow breaths and movements.

Important. Watch out for the same level of both limbs. They must be on the same line.

Link dumbbells in the slope to the belt

IP - knee of right legs stands on horizontal bench, Hand is based on the bench. Left legs are standing on the floor, slightly bending it into the knee. Left hand with dumbbell lower down. Do the exhale and pull the dumbbell slowly to the belt, the blades - twist. On the breath - omit slowly the hand down, divert the blades. Perform the required number of repetitions and change limbs.

We develop biceps - two exercises

IP - Rack on the legs, feet - no wider shoulders. Hands with dumbbells divorced on the sides, palms are turned up. You should smoothly bend your hands in the elbow joints, and raise the shells to the shoulders.
IP - sitting on the bench, spread my legs wide, slightly tilt the back, elbow my left hand to rely on the knee of my left leg. Slowly bend your hand in the joint of the elbow and take the dumbbell to the shoulder joint. Repeat the required number of times and change your hand.

Important. In both exercises, when lifting dumbbells, a brush should be twisted out.

Training for triceps from 2 exercises

IP - Rack on the legs, feet - on the width of the shoulders. Dumbbell hold two hands behind his head. Inhale - slowly lower it to the back of the head. Exhalation - Look at the IP. Elbows should be kept parallel to each other, without movement to the sides.
Each hand load separately and lower the projectile to increase the amplitude of movements.

Important. Dumbbell take a little bit from the nape, so as not to injure the head.

Training for the top of the back and shoulders of three exercises

IP - rack on the legs, feet - already the widths of the shoulders, lower the hands down with dumbbells. Exhalation - at the expense trapezoid muscle Raise your shoulders to the ears, hands do not bend. Exhaust - slowly lower the shoulders in the IP.
IP - Rack on the legs, feet - wider shoulders. One hand with dumbbell upstairs Bend ahead, make a straight angle. Bend the second hand at right angles with a book behind your back. Do not rush to gently change the position of the hands.
IP - standing, legs - together, knees - brought down, hands with dumbbells are omitted down. Bend your hands in the elbows, forming an angle of 90º, raise the dumbbells closer to the axillary depression, and the elbows turn out and remove the elbows.

Important. The load is performed only due to the work of the arm's muscles.

Training of deltoid muscles (rear beams) and shoulder belts

IP - feet - on the width of the shoulders, the housing is tilted by a kepent at an angle of 90º, lower the hands with dumbbells down, palms are turned inside. In slower, lift the straight arms to the sides, slightly bent into the cords of the elbow. When performing repeats, do not forget to tilt the body.

Top belt muscle training

IP - Rack on the legs, feet - no wider shoulders, expand in the palm, take the dumbbells and press them with your chest. It should be lifted alternately hands up and deploying out the palm. Return your hands in the IP, expand the palm to yourself and press your hand to your chest.

We train the top of the breast muscles and the front delta
- IP - rack on the floor, feet - no wider shoulders. The dumbbell should hold both hands, and pull them forward to the shoulder level. Tighten the dumbbell to the chest, bend hands in the elbow joints. Return to IP.
- IP - as above. Take dumbbells and straighten them in front of yourself. Alternately, perform the snack: start your right hand over the left, and vice versa.

Foot muscle exercise

IP - leave left leg forward. Hands with dumbbells run on the left thigh. Straight right leg to stay back. Sock must rest in the floor. Perform attacks forward, the left knee is an angle of 90º. Change the rack and repeat the right foot.

Exercises for girls

Perform basic exercises with dumbbells in the hall for girls and women, as in the complex above, starting with squats. They have been covered by a large number of muscles: press, quadriceps, rear springs, hips, caviar, buttocks, loins and sacral backs of the back.

The best exercises for women:

1. Sumo squats and flexion of dumbbells on biceps work out legs, buttocks and biceps:

IP - feet wider shoulders; Socks - deployed by 45-60º.
Sat to the level of the hip parallel to the floor.
When lowering down, bend all limbs at the same time.
Repeats 10-12, Sets - 3.

Exercise "scarecrow" to perform on one leg to develop the shoulder and spinal muscles and the development of the balance:

IP - stand on one leg, right leg raise the top and bend in the knee, hip parallel to the floor.
Hands raise up and bend them at an angle of 90º.
Forearm - lower down.
Repeats 10-12, Sets - 3.

Dumbbells can be folded and unintended. The latter have a specified weight. Collapsible are a row and a set of pancakes. If you are planning to do strength training And gradually increase the load, buy collapsible roads: they take up little space and allow you to pick up weight for each exercise.

Collapsible dumbbells

You can buy and unsubstantiated, but take several scales at once for exercises to different muscle groups. For shoulders, biceps and triceps need light dumbbells up to 5 kg. For squats, stacking and other exercises on large muscle groups, shells are suitable weighing at least 16-20 kg.

Uncine dumbbells

Also in stores you can meet dumbbells for fitness with neoprene or vinyl coated. They are bright and pleasant to the touch, but too light for strength training and are suitable only for sessions from aerobic exercises.

Dumbbells for fitness

Therefore, even if you are a complete newcomer, do not take such dumbbells for strength training. In extreme cases, you can always fill plastic bottle Sand or water and get the same 1.5-2.5 kg.

What exercises to perform

There are many exercises with dumbbells, it does not make sense to list everything. Lifehaker chose the most popular and divided them into muscle groups.

To make training on the whole body, it is enough to choose 1-2 exercises from each group. Perform exercises in 3-5 approaches of 8-12 times. Separate weight so that the latter in the approach is difficult, but the equipment did not spoke.

If you have too light dumbbells to thoroughly load the muscles in 12 times, increase the number of repetitions in the approach. At the end of the exercise in the muscles should occur fatigue.

What exercises with dumbbells pump biceps

Take dumbbells and keep your hands with your palms to the body. Bend the elbows and bring the dumbbells to the shoulders, at the same time turning the wrist out. At the top of the palm point should be rotated to the body.

This is an isolated biceps exercise, only forearms work in it. The rest of the body does not participate: there are no jerks, swing and other extra movements.

Sit on the inclined bench, press the body to the back, the foot - to the floor. Hands with dumbbells lower them freely hung along the body. From this position, lift the dumbbells to the level of the shoulders and lower back. Always come back to the original position to work in the full range.

Sit on the bench, spread the legs to the sewn, fit to the floor. Take the dumbbell into the right hand, pressing the shoulder to the inside of the right hip closer to the body. Do not put the elbow on the foot: it will remove the load from the biceps and deprive the exercise of the meaning. Left hand Relieve the left knee.

Run the dumbbells. Return your hand to the original position and repeat.

What exercises with dumbbells pump triceps

Eat in a bench knee and palm. Dumbbell take another hand. First, bend it in the elbow at a right angle, then get involved, return to the original position and repeat. Move only forearm, do not change body position until the end of the exercise.

This exercise is similar to the previous one, only performed without support. Tilt the case, chase the lower back. Shoulders omit, and let the hands in the elbows form a straight corner.

Get off your hands with dumbbells, return to the original position and repeat. Do not change the position of the housing to the end of the exercise.

Clamp damn dumbbells with both hands and lift it above your head. Bend limbs in the elbows, lowering the shell behind the back, lift it back and repeat. Shoulders do not move: only forearms work.

What exercises with dumbbells pour shoulders

Raise dumbbells to the shoulder level, deploy your chest, twist the blades. Now lower your shoulders. Sick the dumbbells up and fight a little behind your head. Lower them in the original position and repeat.

Raise your hands with dumbbells to the side to the shoulder level, lower back and repeat. Slightly flexion limbs in the elbows to.

Tilt the housing to the parallel with the floor, slightly bend the legs in the knees. Divide hands with dumbbells to the side to the shoulder level and return back. Perform move smoothly, without jerks. Do not change the position of the housing to the end of the exercise.

What exercises with dumbbells pour back

Lie the belly on the inclined bench, the hands with dumbbells lower. Tighten the fists with weight to the belt, twist the blades and lower your shoulders. Return your hands at home and repeat.

2. Tract Dumbbell to the belt in the slope

Hear a bench left palm and knee, straighten the right leg, push to the floor, pull the hand with a dumbbell down. Tighten the weight to the belt and lower back. Do not lift your shoulder, do not hubby. Do not change the position of the housing throughout the exercise. View to the floor in front of it so that the neck is on the same line with the back.

Tilt the back to the parallel with the floor or slightly above, keep the dumbbells in the elongated hands. Lower and straighten your shoulders, tighten the weight to the belt, bring the blades, and then lower back. Do not change the position of the housing to the end of the exercise.

What exercises with dumbbells pump breasts

Lie on the bench, fit to the floor. Bend your hands in the elbows at right angles, place your shoulders parallel to the floor or slightly below. Wrists keep the way as if. Sick the dumbbells up, at the same time turning hands with palms to each other and connecting them. At the top of the point your fists must meet. Lower your hands at home and repeat.

Lie on the bench, fit to the floor. Couple hands with dumbbells above yourself, and then dug them on the sides, stretching the breasts. Slight bend elbows to protect the joint. Two hands at home and repeat.

Lie on the bench, fit to the floor. Bend your hands at the elbows at right angles, turn the palm to the body. Straighten your hands, but not to the end: in extreme point Leave them slightly bent to protect the joint. Return the forearms to the original position and repeat.

What exercises with dumbbells pump the hips and buttocks

Sit on the floor next to the bench, silence your back with your back, bend your legs. Raise the pelvis, without tearing off the stop. Put hands with dumbbells on the hips. Straighten jagged muscles, give the pelvis up to the parallel hips with the floor. Source to the original position and repeat.

Stand straight, keep dumbbells in the elongated hands, palms should be deployed to the body. Slight bend the legs in the knees, lean with a straight back, remove the pelvis back and lower the shells until the middle of the leg. Drive dumbbells close to your feet. Keep your back smooth. Return to the original position and repeat.

Take dumbbells in your hands, make a fear forward and touch the floor with a knee behind my legs. Watch out to be lower limbs They were bent under right angles and the knee peeled in front did not go out for sock. You can perform attacks in or in place.

This option exercise pumps not only the hips, but also shoulders, and the muscles of the bark. You should not immediately take a heavy dumbbell: first check your sense of equilibrium by making an easy weight exercise.

Raise the shell above your head, pull the second hand to the side. Perform attacks in motion around the hall. Upon completion of one approach, repeat it with the dumbbell in the other hand.

Put your feet on the width of the shoulders, expand the stop toes to the side. Keep dumbbells over your shoulders. Make a squat to the parallel hips with the floor or below. Keep the back straight, and the heels are pressed to the floor. Straighten and repeat.

This exercise involves several muscle groups at once: the hips, buttocks, the muscles of the bark, shoulders and triceps. It is well suited for intense interval and circular training.

Put your feet on the width of the shoulders, expand the socks to the sides. Keep the dumbbells next to the shoulders. Make a squat, straighten up and without stopping the movement, pull out the shells upstairs, just overwhelming them behind your head.

You do not press, and the gum shower: use inertia lifting to squeeze dumbbells up. Therefore, do not pause between squatting and press.

Another exercise with the participation of several muscular groups. Mahi dumbbells use muscles hips and backs, strengthen the shoulder belt.

Put your feet on the width of the shoulders, slightly expand the socks to the sides. Take both hands in one dumbbell, tilt the back, bend your knees and remove the pelvis back. Dumbbell Place yourself. Sharely feed the pelvis forward, simultaneously straightening and making max projectile up. The dumbbell describes the semicircle and finishes it above his head. Then you leave again and repeat the movement.

If you work the pelvis, the exercise will load the buttocks well if not - the spin extensors. Although both muscle groups will work anyway.

Exercise with an emphasis on the inside of the thigh.

Put your feet 1.5-2 times wider shoulders, expand your socks to the sides. Clamp one dumbbell with both hands. Make squatting, spreading your knees to the sides. Keep your back straight, and quiet up to parallel hips with the floor. Straighten and repeat.

Take a dumbbell in your hands, stand back to the elevation, put a sock on it of one foot. Make. Check if the knee goes ahead standing legs for sock. If yes, slightly move away from the support. During the squats, try to deploy the knee of the support leg outward.

Sugge on the hill with dumbbells in your hands. During the lifting, try to deploy the knee of the support leg outside: so the joint is in a more stable position, which reduces the risk of injuries.

Lie on the floor and step into it in the feet, bending the legs in the knees at right angles. Raise one leg and straighten the knee, put the dumbbell on the hip. Straightening the buttocks, feed the pelvis up so that the housing and the raised leg stretched into one line. Lower the hips on the floor and repeat.

What exercises with dumbbells pump press and muscles

1. Turkish raising from dumbbells

Beautiful exercise on the muscles of the bark. Pumps and coordinate movements.

Lie on the floor, straighten your legs. In the right hand, take the dumbbell and lift in front of yourself, pull the left hand to the side. Bend the right leg and put the foot to the floor. Based on the right leg and left hand, take a seitant position. Dumbbell turn up and hold over head. Move your left foot back and put it on your knee: Now you are in the pontoon position.

Stand up and then repeat in reverse order: left leg goes back to the lunge and put on the knee, left hand and right leg Rely on the floor, the left foot is turned forward and straightened, you sit down, then lower your back to the floor, pull the left hand to the side and straighten the right leg.

When you master the exercise on the comfortable side, change your hand and try on the other. Only to start take the dumbbell easier.

Put your feet on your shoulder width or slightly wider, take the dumbbell with both hands. Expand the housing to the right and remove the projectile up and to the side. At the same time, the heel of the left legs fell away from the floor and unfolds outward to provide a complete turn of the case. Expand the last B. leftSimultaneously dropping dumbbell to the knee level. Imagine that you perform an exercise in a rectangle: you first need to touch the right-top corner with the leftmost bottom.

Perform an equal number of approaches in both directions.

Sit on the floor, take the dumbbell with both hands, tear your feet from the floor, straighten your back. Turn the housing and hands with a weight right, and then repeat the same left. Try not to lower your feet to the floor until the end of the exercise.

Cut on the floor, the dumbbell make a head. At the same time, lift the housing, hands and straight legs, touch the stop socks projectile. Run back and repeat. During the lifting, try to keep your back straight and not very bending your knees.

There are several types: collapsible and not collapsible, while the variant of their execution may be rubberized or not rubberized. In each case the ideal option There will be different dumbbells, it all depends on where you do. In the hall, the main priority will be free timeAnd for home the money you can spend on them. In any case, training with dumbbells will help you develop a beautiful and harmoniously developed body, we read about how to create it further.

The article will be divided into muscle groups that can be trained using dumbbells. So it will be convenient to navigate and select the necessary exercises for yours.

Exercises for breast muscles

Perhaps the breast will always be one of the most difficult muscles group, however, the breasts are trained perfectly with dumbbells, it is enough to do a couple of exercises for top and bottom of the chest to fully work out.

Handicate of dumbbells lying on an inclined and horizontal bench

The first exercise trains the top of the chest, and the second bottom. You can also perform the bench press of the dumbbells lying heads to the bottom, so you can train the bottom of the breast concentrate. We perform their pyramid in the range of 15 - 8 repetitions.

Wiring on a horizontal or inclined bench

Dumbbells - this is an isolated training for breast, which is also perfectly stretched, and in isolated exercises The weight of the dumbbells should be less than in the cave. Performance options can be 3: wiring on inclined bench, horizontal and head at the bottom. The wiring is recommended to do in the pyramid 2 approaches 15 - 10 times.

Hand muscle exercises

Hands - the second most popular part of the body, which is trained in each. Typically, most newcomers regularly perform exercises on which one specialized workout is enough per week, which can be easily conducted with dumbbells.

Lifting dumbbells on biceps standing

The lifting of dumbbells on the biceps can easily replace the basic exercise for training biceps -. It is possible to perform it in 2 - 3 approaches of 12 - 8 repetitions in each.

Hand bending sitting on an inclined bench

This is a more isolated version of the previous exercise, as eliminating the help of biceps with the muscles of legs and backs. The number of approaches and repetitions is similar to the previous exercise.

Concentrated lifting on biceps sitting

I don't like this exercise, but it is very often performed in the halls, so it does not put it in this article. All the load of the dumbbells also go to the biceps, it is performed all in the same 2 - 3 approaches of 8 - 12 repetitions.

Alternated arms bending with dumbbells sitting

Alternated bends can be performed at the end of the hands workout to finally score biceps, if before that happened. Films are performed in a rapid pace of 10 - 12 repetitions for each hand.

Lifting dumbbells on Scott Party

Perform at once with two dumbbells as in the picture I do not advise, it is much more convenient to do with each hand in turn. So the concentration on the muscles is higher and consequently the muscles are better so worked out. We perform in 3 approaches by 12 - 8 times.

Hammers with dumbbells

Brachialis is worked with hammers, as well as forearm. Perform them standing after training the biceps, or instead of it. The number of approaches - 3, repetitions 8 - 12.

Extension of dumbbells for head

Extension of dumbbells per head - this is an isolated type of exercise for, since triceps mainly consists of slow muscular fibers, The number of repetitions in the approach is recommended to increase to 15 - 10 times.

Extension of hands with dumbbell lying

This exercise analogue is only in this case it is performed using dumbbells in 3 approaches and 15 - 10 repetitions in each.

Extension and flexion of wrists on a horizontal bench

Flexing and extension is best done at the end of the workout, because if you score forearm ahead of time, then the rest of the training will go to the pump, because you will not have a normal grip after that. The forearms are trained with a slight weight, which gradually increases and a huge number of repetitions. Usually in each approach should be a failure.

Shoulders

Wide shoulders are also priority among young people who are just beginning to deal with burdens. Delta is made to divide on 3 big muscular groups - Front, middle and rear. Dumbbells can easily work out all groups.

Sitting dumbbells

The press of dumbbells sitting - can be attributed to the group of basic exercises for the development of the front and medium bunches of deltoid muscles. Training shoulders dumbbells stands in 3 approaches of 15 - 10 times.

Breeding dumbbells

Dilution or mahu dumbbells on the parties work out the average bunch of deltoid. We perform them in 2 - 3 approaches 8 - 15 times.

Lift of dumbbells

With this exercise, we train the front Delta. It is usually performed at the end of the dressing of deltoid and often exercise is done before the failure. We raise each hand in turn in 1 - 2 approaches by 12 - 15 times.

Breeding dumbbells in the slope

With the help of breeding, the rear delta is trained, and the trapeze is also clinging. We train the delta in 3 approaches to 8 - 15 times.

Back

To train the back of some dumbbells, it will be not enough, I personally know only one exercise with dumbbells, which can be trained back. However, if you are not going to perform at competitions, you will be enough.

Traction dumbbells to the belt

If you master the technique of performing dumbbells, then you will probably consider other exercises and will first fulfill it. Link dumbbells work perfectly short muscles Back, while it is not so heavy like a rod rod to the belt. We make it in 3 approaches of 15 - 8 times.

Legs

Can be said right that huge feet Dumbbells do not create, since in the hands of this weight, which is necessary to keep the legs to keep it difficult, but you will manage to support your leg muscles in the tone.

Squats with dumbbells

Analogue of all known. Dumbbells keep in hand and carry out ordinary squats that you did in school. Line worth 2 - 3 approaches 10 - 12 times.

Fucks with dumbbells

The attacks are more trained by the jagged muscles, so they are so popular with girls. We do as usual in 3 approaches of 8 - 12 repetitions.

That's all the exercises with dumbbells who are known to me at the time of writing this article, of course, they are invented much more, but even this quantity is enough to make a full and diverse training program.

Dumbbells are one of the oldest and simplest sports inventory, but this is no less effective to achieve excellent results. They are absolutely versatile and can be used both in the gym and at home.

Who will fit the exercises with dumbbells?

Such exercises will fit a practically unlimited circle of persons - from professional athleteswho want to narrow certain muscles and dry up, before beginners who make the first steps in sports, and even pensioners who care about their health.

Exercises with light weight and with various diseases, and even diseases caused by injuries are very useful.

They are actively used to strengthen and build a corset with muscle exhaustion, as well as useful as medical physical education After the end of the treatment of the acute phase of the injury of ligaments and tendons. For example, such a disease like epicondylitis elbow Sustava (inflammation), after stopping the sharp stage, treat with the help of exercises precisely with the light weight of the dumbbells.

Exercises with this type of inventory are recommended to people older than forty years, not wanting to part with strength training. They are much safering the rods for muscles and joints, as well as in the case of equilibrium loss, you can easily get rid of weight and avoid injury.

How to choose the right weight of dumbbells

For getting desired result proper selection Weight dumbbell means no less than a set of exercises performed. If it is selected too lightweight, the exercises will be performed "frown" and the result will not be, and if the weight turns out to be great, then the risk of injury is great.

For the selection of optimal weight, the newcomers need to begin the selected set of exercises from the easiest weight - from 2 to 7 kg. For women, the minimum weight is suitable, men can choose an inventory closer to the upper boundary.

If you are able to exercise 20 times, then the selected weight suits you. Then decide on the necessary number of approaches for each exercise. Two approaches of 8-12 times for a start is quite enough. The main thing you should have enough to complete the last approach.

Subsequently, if after the end of all approaches and repetitions you feel that you can perform another full-fledged approach in the same pace, then you can safely increase the initial weight.

In addition, various weights are required to study different muscle groups. Easy and middle weight is better to use for work on biceps, triceps and deltaid muscle, and medium and heavy - for back and chest muscles.

Even the most harmless sports Equipment And classes with him have their own contraindications. In the case of dumbbells of such contraindications, but still exist.

Exclude classes with this inventory follows with diseases associated with a violation of heart rhythm - arrhythmias, coronary heart disease with regular attacks of angina. When performing exercises, blood sticks to the training group of muscles, and the heart is not allowed at this time oxygen. With the aneurysm of the heart, aortic, thrombophlebitis of the veins on the legs such classes should also be excluded.

Hypertensive disease II and III stages with a pressure exceeding 160/90 mm Mercury post is also contraindicated.

With caution to classes and using only light weight should be approached with eye diseases and diabetes with complications.

Simple exercises at home for beginners

Exercises for beginners are aimed at accelerating muscle growth and increase calorie consumption. Perform them better from simple to complex. 2-3 approaches from 8 to 12 repetitions. Do better 3 times a week. At the same time, the load should be increased gradually, starting better from the easiest weight of 1.5 kg, gradually adding it - this is, with time, give relief muscles.

Dumbbells are so unpretentious inventory that for classes with them is absolutely optionally to go to the gym. All exercises can be performed at home.

It is better to start next exerciseswhich will cover different muscle groups, will lead them to the tone, the muscle corset will strengthen and prepare for more serious and narrow-controlled classes. It is very important when performing exercises to ensure that the back remains straight - this will allow you to properly work out muscles and avoid injuries.

Drops back

Stand straight, legs on the width of the pelvis, the blades are omitted, the back is straight.
Widely step back and bend the front leg in the knee to 90 degrees. Dumbbells should be in the middle of the foot arch.
Take the starting position by completing the force of the front foot.

Squats

The initial position is the same as in the previous exercise.
Take the pelvis back and bend the legs in the knees to get an angle of 90 degrees, dumbbells are also at the middle of the foot arch.
Take the starting position.

Sit on the chair, blades to bring, back straight, elbows bend at an angle of 90 degrees and send down.
Straighten your hands up.
Take the starting position.

Flexing forearm

Sit on the chair, back straight, the blades are reduced together.
Bend forearm to chest level.
Take the starting position.

Traction with dumbbells

Stand straight, legs on the width of the pelvis, the back is straight.
A little to take the pelvis back, lean forward, watching the back to remain straight, dumbbells approximately in the middle of the shin.
Take the starting position.

Best training program for men

As a rule, exercises with dumbbells for men belong to a serious power load. All exercises are best done in three approaches, each of 8-12 repetitions. Men, in addition to the muscles of the back, it is especially useful to pay attention to the work of the muscles of legs and hands.

The most efficient exercise for the legs is the attacks ahead:

Straighten, legs on the width of the shoulders.
Make a step forward and sit on the knee at an angle of 90 degrees, the second knee you need to almost touch the floor.
Straighten your leg and take the starting position.

Another exercise for the legs - the rise on the socks in the sitting position:

To sit on the edge of the ball for fitness or chair, the legs put on the width of 10-15 cm.
Dumbbells put on his knees and hold throughout the exercise.
Raise legs on socks until a feeling of fatigue arises.

For tripper tripper better options They are caress lying and sitting.

The press is sitting as follows:

Take the initial position on the chair. Hand with a dumbbell lift over his head.
Smoothly bend the hand in the elbow and lower it.
Also smoothly straighten your hand and return it to its original position.

The bench is carried out similarly, but the initial position is lying on the floor. Hands with dumbbells rose above their heads and fall behind the head, and then return to the original position.

The muscles of the trapezium are most effective to work out with vertical lifts and shragov.

Straighten up, legs put on the width of the shoulders, knees slightly bent.
In this position, lift dumbbells in bent elbows before the chin.
Hold your hands in this position for a couple of seconds and slowly return your hands to the original position.

Shragi (shrug shrugs):

Straighten, legs on the width of the shoulders, knees are a little bent.
Hands relax and, raising the shoulders, shake a little them. Lay in this position for a few seconds.
Relax your shoulders and repeat everything.

When performing the exercise, it is important to ensure that the shoulders do not get back to raise them vertically up.

Very useful for strengthening breast muscles Such an exercise:

To lie down the torso on the bench, the back straight, legs stand on the floor, but the buttocks must be completely on the bench.
Take into each hand on the dumbbell, straighten your hands.
Alternately raise your hands behind the head, making maugh.
All movements are smooth smoothly, so as not to pull the muscles and not damage the tendon.

In women, one of the most weak places - Back. For no accident, she first makes itself felt during pregnancy as the load increases on it.

For example, traction exercise in the slope is performed as follows.

All movements are performed smoothly without jerks, avoiding injuries.

Another exercise for the back - traction, lying on an inclined bench. By the nature of the movements, similar to the previous one, consists of the following steps.

The angle of inclination of the bench should be 45 degrees. To lie on the bench down the stomach, dumbbells hold on both hands. It is very important to keep your back smoothly, look ahead.
Perform traction movement up, also attracting dumbbells to the lower back.
Lower the dumbbells smoothly down on the breath. In order for the back to stay at the same time, it is possible to rest in foot in the floor.

For breast muscles, the back is very effective.

Variating the inclination of the bench, you can change the load of individual muscles. If the bench is horizontal, it works top part Breast, if the tilt head down (negative) is the lower part and triceps.

Procedure:

Lie on the bench and take dumbbells.
Dumbbells to hold as close as possible to the body, elbows must be placed on the sides.
On exhalation, dumbbells squeeze up, straining breast muscles as you move.
Gently lower the dumbbells. It should not be lowered very low, otherwise there may be pain in the shoulders.

Lie on the bench and take dumbbells. First squeeze the dumbbells up, and then from this position to perform laying movements.
Expand dumbbells to the sides and omitting. Omit dumbbells follows the moment until it is for the stretching of the outside of the chest. Elbows should be slightly bent.
Return your hands to the original position, for optimal muscles work, it is better not to bring traffic to the end.

Despite the seeming simplicity of this type of inventory and the exercises performed using it, dumbbells are simply indispensable for basic workouts. Without them can not do and those who want to achieve beautiful relief muscles.

Selection of exercises with dumbbells, as well as the technique of their execution you will find in the following video:

Training with dumbbells enhance the blood flow and improve the blood supply of the heart, restore the operation of the ligaments, improve the work of the lungs, and contribute to improving the metabolism in the body.

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No time to visit gymAnd only dumbbells only from the remedies?! Then this training program is just for you, read and act.

Not everyone has finance and the opportunity to go to the simulator room, and if they are, then a deficit of free time. But do not cost despair, this training program Includes a lot basic exerciseswho contribute muscular growthDespite the lack of simulators, pancakes and rods.

It can be trained for a long period of time, as long as the set goes muscular mass and grow in order to quickly achieve the result and it has been more noting, pay attention to 3 important moments:

Fundamental rules

1. Food

It should be rich in complex carbohydrates and protein, the first element gives energy to the body, pushing fatigue into the background, and the protein of the main building material from which the muscles are built. The ratio of the following is carbohydrates - 60%, proteins - 30%, fats - 10%, but the main rule remains the number of came calories daily, should be 10-15% more than spending.

2. Increased loads

Perform strictly according to the technique of all approaches and repetitions, watch carefully for which the weight of the dumbbells is constantly increasing. For example, performing the animals of dumbbells sitting you must for 1 approach to perform 10 repetitions, each time, try to increase the weight, and even more so if after 10 repetitions you can make 11 repetition, then the weight must be added uniquely add.

3. Muscular refusal

Do not train constantly to the muscular failure, do not bring the muscles to constant exhaustion, use the 3-1 scheme, that is, 3 workouts work in the usual rhythm, and the next pass to to activate sleeping muscle fibers and ask them a subsequent growth.

4. Time to restore

Do not forget that the muscles need to leave the time for recovery, because in training you are injuring the muscles, making micro-hole muscle fibers, and during the rest muscles heal, thicker and theft are made, trying to protect the damaged place from the subsequent microchs. If the muscles get a little rest time, they will not be fully restored and at the following loads will come, which will pay you a few steps back.

The program of training with dumbbells is performed 3 times a week, if 8-10 repetitions are considered optimal for men, then for women 12-15 repetitions. The duration of the workout should be no more than 1 hour. Cardio must be carried out in the mornings, or in a workout-free days if the target is to gain a mass - not more than 20-30 minutes, if you lose weight 45-60 minutes.

Training program with dumbbells at home

Training number 1.

- 3 approaches 10-8 repetitions

- 3 approaches x 25 repetition

Training number 2.

3 approaches 10-8 repetition

- 3 approaches 10-8 repetitions