Simple exercises with dumbbells at home

Unfortunately, not all subscribers of our blog have the opportunity to visit the fitness center. Guys, this circumstance should not become an insurmountable barrier to a healthy lifestyle. I assure you that the result can be achieved even at home!

An expensive subscription to an elite fitness center cannot guarantee the achievement of the desired effect - it all depends solely on the morale of the person.

If you are ready to relentlessly move towards your cherished goal, without turning off the intended course, then you will definitely become the owner of an ideal figure without leaving your apartment. Ask me: How? The answer is pretty simple: Workout with dumbbells at home. ?

A time-tested method that is relevant for both professional athletes and beginner athletes. The main thing is to want. Can't believe it? I invite you to read the article-instruction, which will become your formula for a toned body at home.

Features of the training system

A feature of the training program is the basic study of all muscle groups. For classes, we do not need a variety of equipment and modern sports equipment of the 21st century - we need two dumbbells, the design of which involves increasing weight.

We will not get involved in power loads, we will focus on three days a week - Monday, Wednesday and Friday. For each lesson, determine the muscle groups that you will pump - you do not need to load the entire body at once. Free from strength training, you can devote time to aerobic exercises that will help burn subcutaneous fat, which hides the treasured relief.

Current advice: “The training system is effective for both girls and men - only the “working” weight changes. Such exercises can be done together, morally supporting the partner and providing the necessary insurance in some classes.

Simple exercises with dumbbells for home

I propose to analyze in detail the exercises that are best suited for performing at home. Some I do myself. ? Basic training program, relevant for rooms of any size:

• Classic squat.

We get up in the starting position - the legs are set shoulder-width apart, we hold the dumbbells in our hands, tightly fixing the neck in the palms. We take a deep breath, starting squats and gradually bending the legs at the knees. The knees should not go beyond the toes of the feet. At the same time, the hands remain motionless and are located vertically relative to the floor. In this lesson, the muscles of the thighs, cortex and buttocks are involved. It is recommended to do 3-5 sets of 12-15 repetitions.

• Hammer.

Feet are set shoulder-width apart, hands are lowered with palms to the body. After a deep breath, as you exhale, we begin to slowly bend the arm at the elbow, raising the projectile to the shoulder.

It should be noted that the body and pelvis remain motionless during the exercise - the biceps are pumped. Competent instructors suggest doing 3-5 sets of 8-10 reps.

• Dumbbell bench press.

For training, you will need equipment - a bench well fixed to the floor, located at an angle of 30 o -40 o. Lie down on your back with your feet shoulder-width apart.

The lesson is identical to the bench press: hands, palms directed away from you, slowly raise from the chest, and then lower. The dumbbell bars are on the same line (for convenience, you can connect the ends of the shells). The range of motion should be as deep as possible.

• Dumbbell pull.

For this activity, you will also need a bench located horizontally to the floor. Reps are performed alternately for each hand.

With the knee and hand of the right leg and hand, we lean on the bench. In the palm of the left hand, lowered to the floor, a dumbbell bar is fixed. Slowly pull the projectile to the belt,
bringing the shoulder blades together.

After a full approach, we do the same number of repetitions for the other hand, changing the supporting position on the bench. It will be enough to do 3-5 approaches for each hand for 12-17 repetitions.

• Pumping the biceps.

We take the starting position - we get up, placing our feet shoulder-width apart, arms lowered along the body, palms up. At the same time, we bend our elbows, bringing the dumbbells to the shoulder section. Such exercises work out the biceps and are performed in 3-5 sets of 10-12 repetitions.

• Triceps.

We take the same stance as in the previous workout for biceps, only we hold the projectile in front of us at shoulder level, clasping the bar with our palms facing us. Raise your arms up, then slowly lower them behind your back and return to the starting position.

It must be taken into account, dear friends, that such an activity can be carried out simultaneously on both hands or for each separately. It will be enough to do 3 sets of 8-10 repetitions.

• Back and shoulders.

We get up, the back is straight, the legs are together, and the arms are lowered down, located along the body with the palms facing us. Slowly we begin to raise and lower the dumbbells with the help of the strength of the shoulder section and the muscles of the upper back. The recommended number of approaches is 4, repetitions are 8-12.

• Shoulder girdle and posterior deltoid muscles.

The legs are shoulder-width apart, the body is tilted forward at a right angle, hands with dumbbells are lowered down with palms inward. Slowly raise the shells to the polar sides, without unbending the elbows and torso. Training involves 3-5 sets of 10-12 repetitions.

• Muscles of the upper back.

We occupy the usual, starting position - we stand, legs apart shoulder-width apart, the vultures are fixed near the shoulder section in the palms located away from us.

Alternately or simultaneously (two options are provided), we raise our hands up, and then slowly lower them. We perform 3-5 sets of 10-15 repetitions.

• Shoulders and some chest muscles.

We get up to the starting position, legs apart shoulder-width apart. Grab the bar of one dumbbell in front of you with both hands. We raise the projectile up to a position vertical to the floor, then slowly lower our hands to the starting position. It is recommended to perform 3-4 sets of 10-12 repetitions.

• Quadriceps femoris and buttocks.

We put the right foot forward, leaning with both hands, in which the neck is fixed, on the right thigh. At the same time, the left leg is laid back, the toe rests on the floor, and the knee is on weight.

Accentuated, slowly and maintaining the amplitude, we perform lunges forward on the right knee. After 3-5 sets and 8-12 repetitions, we do the same exercise on the left thigh.

Remember, guys: “The given numerical indicators of approaches and repetitions are the recommendations of professionals. When doing exercises, be sure to take into account the physical capabilities of your own body. Depending on the individual characteristics of the body, increase the load or start a complex workout with less weight.

Guys, in order to properly develop muscles at home, you must follow some rules identified by professional athletes:

• Finish every set.

Choose only lifting weight for your body. In performing the exercises, no one will observe, help, or advise you - it is important to do not many repetitions, but the optimal number of high-quality approaches.

Keep the amplitude, keep an eye on the position of the elbows and knees, because every nuance of the training process matters to achieve the result.

• Do not overload the body to muscle failure.

Regular strength training helps not only build muscle mass, but also have a fat burning effect.
Each exercise should hit a certain muscle group as much as possible.

However, the choice of weight and the number of repetitions should be approached with special responsibility - the result of the wrong approach can be muscle failure, which will knock you out of the training regimen for one week.

We understand that the relief will not appear after 2-3 sessions, right? Remember, the main thing is a rational approach to choosing loads. ?

• Gradually increase the "working" weight.

Over time, as the exercise seems easy to you, the “working” weight must be increased in order to increase the level of impact of strength training on muscle groups. The addition of loads should be gradual so as not to shock the body and avoid muscle failure.

• Eat right.

Even if you train at home with dumbbells for weight loss, in order to get rid of extra pounds, you need to eat quite a lot. Choose healthy foods, replace junk food with healthy counterparts, gaining muscle mass, rather than returning fat deposits expelled from your body.

Secrets of sports nutrition: “Creatine, which improves strength performance, becomes an actual assistant in gaining muscle mass. Also take a complex of beneficial vitamins and omega-3 fatty acids that speed up the metabolic process.

Do not forget that you can share your personal achievements in the comments under each article - the writing procedure does not take much time, and constructive advice will undoubtedly be useful for beginner athletes. ?

See you soon on the web pages of our blog, dear like-minded people!