Dumbbells are a very convenient and effective tool for developing muscle mass, losing weight and maintaining your health. How to train with dumbbells? How to use the full potential of this wonderful sports equipment?

Training with dumbbells is great for both men and women, teenagers, young men, people of mature and old age. This versatility of dumbbells is due to the fact that any exercise with dumbbells is always performed along a physiologically natural trajectory, since the dumbbells are not interconnected and the arms act independently. The barbell bar in this respect is much inferior to dumbbells.

Dumbbells are a miniature gym at home. Taking up very little space, dumbbells really replace an entire fitness room. A variety of exercises performed with dumbbells allows you to develop or maintain any muscle in the body in good shape. There are several thousand exercises with dumbbells. Ten to twenty of them may well be enough to bring yourself into good shape.

By training 3-4 times a week for 30-60 minutes, you can suddenly become a very athletic, strong, disciplined person with a great figure. And you need quite a bit for this: just devote the necessary time to classes. Visiting beauty salons, cosmetics, perfumes and even morning exercises are, of course, very important for an attractive appearance, but unfortunately, they do not affect the elasticity of your buttocks, your posture and the condition of your waist.

So, if you want to train effectively with dumbbells, consider the following.

Choose the right dumbbell exercises

Do not use the first exercises that come across! For the correct development of the body and individual muscles, they must be carefully selected.

Leg exercises with dumbbells

Exercises with dumbbells for pectoral muscles

Exercises with dumbbells for back muscles

• (different variants)*

Exercises with dumbbells for the deltoid muscles

• Push-ups upside down*

Arm exercises with dumbbells (biceps and triceps)

• Push-ups on bars*

Core exercises

Of course, you can use other exercises, for example, with your own body weight. I marked such exercises in the list above with an asterisk *.

And if you train in the gym, exercises with dumbbells can and should be supplemented with a barbell, simulators, etc.

Dumbbell Workout

You must have a set of exercises

With the exercises more or less decided. But the list of exercises with dumbbells is not a complex yet! A set of exercises is the same list, but with the obligatory indication of important parameters:

• number of sets and reps per exercise (2, 3, 4 sets? 6, 8, 10 or more reps?)
• working weight with each exercise (how many kilograms each dumbbell weighs for this exercise)
• rest time between exercises and sets (1.2 minutes?)
• how many times per week to exercise (2, 3, 4 or more times?)
• breakdown by day, split, which set of exercises is performed on which day (these sets may be different)
• what techniques are used in the complex (a technique is a special training technique)
• what nutrition system should be followed with this complex (it is advisable to adjust the nutrition to the goals of the complex, see below)
• how the load increases or changes from training to training (you need to create a constant progression in order for the body to develop)

I think you figured out that the complex is not just a list of exercises. To properly train with dumbbells, you need to engage in a complex with verified parameters.

The correct method of training with dumbbells

The technique is the very heart of any set of exercises and training programs. Exercise is the building blocks, and technique is the glue that holds the building blocks together.

Exercises can be arranged in a certain sequence. And they can be grouped. And the effect of training will be completely different. There are dozens of different training methods. Here are just a few of them.

Method examples

• - combining two exercises on opposite muscles, performing these exercises without a pause.
• - combining two exercises that are not connected anatomically in any way, performing them without a pause.
• - combining 4-6 exercises into one cycle, performed without rest.

It is the technique, and not the exercises, that determines the effect of a set of exercises with dumbbells.

You must have the right food system

In order for dumbbell training to bring tangible benefits, you need to adjust your nutrition system. It should at least in general help you achieve your goals.

If you are training with dumbbells to build muscle, you just need to make meals frequent and very dense. So that it has enough proteins, fats and carbohydrates, as well as calories. Otherwise, muscle mass and strength will not grow.

If you are working out with dumbbells to lose some weight, your diet should be reduced in calories and limited in carbohydrates. This mainly applies to "fast" carbohydrates - foods with a high.

It will be very useful to take sports nutrition. To gain mass, it is recommended to supplement nutrition with a gainer and creatine. For weight loss - L-carnitine, omega-3, whey protein and BCAA. It would be nice to add multivitamin preparations with minerals.

In a word, your nutrition system should help classes, not interfere with them!

Control system

Since training with dumbbells is a thing that is very extended in time, it is necessary to somehow control the process and make regular measurements.

The easiest and most affordable ways to control: keeping a training diary, regular measurements of body girths, weighing, photographing, measuring heart rate at rest and simple fitness tests.

Keeping a training diary

At each workout, you write down the name of the exercise, the weight of the dumbbells, the number of sets and repetitions. Gradually, you are gathering more statistics. Just a glance is enough to see that you have become stronger and more resilient than a month ago. After all, everything is known in comparison. And the human brain is so arranged that it does not particularly notice slow changes. .

body girths

Regularly take measurements with a centimeter tape of the most important places: waist, hips, chest, biceps, neck and shins. Enter the results in a table or write in a notebook. You will immediately see how your body changes from month to month. Take measurements at the same time of day, preferably in the morning on an empty stomach.

Weighing

Weigh yourself every 2 weeks and record your results. However, weighing must be done correctly. More precisely, it is necessary to correctly interpret the weighing results.

The fact is that the weight of a person on the scales is highly dependent on the amount of water in the body. The water level fluctuates quite a lot (usually plus or minus per kilogram over several days). The water content in the body is highly dependent on the weather, nutrition (especially salty and alcohol), physical activity, stress, sleep, tendency to edema, and in women also on the phase of the menstrual cycle. Therefore, one can often observe the following picture. A woman is engaged in a set of exercises for weight loss and adheres to a rational diet. However, after a week, she discovers that her weight has not only not decreased, but even increased by 2-3 kg! The woman is in a panic. And absolutely in vain! The point may not be at all in fat, but only in the phase of the menstrual cycle. Before menstruation, almost every woman notes increased swelling and weight gain by several kilograms. And it's just water! After the cycle is completed, the weight quickly returns to normal and it becomes possible to see real changes in weight. Keep this in mind.

A person cannot gain 1 kg of fat per day! Metabolism is able to increase under the most favorable conditions no more than 1 kg of fat per week. Everything above is just water and fluctuations in its level in the body. And losing more than a kilogram a week is very harmful. This means that you are losing muscle mass, which is so important for health and beauty.

Photographing

High-quality photos taken in the same place under the same lighting will show very well what and where you change as a result of training with dumbbells and proper nutrition.

Pulse measurement

Very informative is the measurement of the pulse immediately after waking up.

It is also very useful to note what your heart rate is after doing a certain exercise and how quickly the heart rate drops to normal. For example, they performed 30 squats, measured the pulse. If a month after the same 30 squats, this heart rate has dropped by a few beats per minute, then you are in better shape!

Fitness tests

There are many different fitness tests that help assess the initial state before training and periodically monitor this state, individual parameters, etc.

The bottom line is that you need to check yourself every 2-4 weeks using the same test and monitor the dynamics.

How to train with dumbbells correctly?

Increase the load

Therefore, training programs with dumbbells should be based on the principle of a gradual increase in training weight. This is the so-called. Without observing this fundamental principle, you cannot count on developing muscles or getting rid of extra pounds.

When you train with dumbbells, try to increase the weight of each dumbbell a little each week. To do this, it is very convenient to have collapsible dumbbells with small pancakes weighing 0.5 kg each. In total, it is desirable to have 4 such pancakes, two for each dumbbell.

Increasing the weight of dumbbells does not mean at all that with each workout it will be more and more difficult and unpleasant for you. By no means! You are a living organism and therefore adapt to physical activity. What today seemed to you an unbearably heavy load, in a week can bring pleasant sensations that you did not even know about before.

Dumbbells must be collapsible!

When shopping for dumbbells, remember that it doesn't make any sense to buy a pair of fixed-weight dumbbells. They can only come in handy when weighing vegetables in the market. You should purchase either collapsible dumbbells or a set of dumbbells from 1 to 10 or more kg. For the home, a pair of collapsible dumbbells is definitely more convenient. Today you can buy very comfortable, stylish and beautiful dumbbells with convenient locks that allow you to quickly change the set of pancakes on the neck.

Dumbbell exercises are anaerobic exercise

This means that when training with dumbbells, physiological processes predominate in the body that do not require a large amount of oxygen. Physical activity of this kind perfectly develops muscles, gives a quick effect when reducing body fat, quickly improves the figure of an athlete, as they speed up metabolism and increase. However, for the full development of the body, for full physical development, to obtain the maximum result in reducing excess weight, it is simply necessary to supplement power loads with aerobic ones.

Aerobic exercise is brisk walking (including daily), running, swimming, rowing, cycling, working on a cardio machine. This is a type of exercise that lasts at least 15 minutes (ideally 20-30 minutes), which stimulates deep enough breathing and an increase in heart rate to moderate and average heart rates (120-150 beats per minute).

The maximum allowable heart rate for a person is determined by the formula: 220 - your age or by. In order for aerobic loads to give a pronounced effect, it is necessary to achieve, when they are performed, the heart rate is not less than 70-80% of the maximum allowable. But before giving yourself such a load, you should visit a doctor for a consultation.

You can use dumbbells for aerobic training

That is, you can train with dumbbells in cardio mode! It's like doing cardio or jogging, only much cooler! To do this, take light dumbbells and perform various movements for at least 5-20 minutes: squats, lunges, jumps, presses, flexion and extension of the arms, imitate the movements of a boxer, etc. But still, most people will prefer the classic aerobic movements listed above.

Hold the intensity

Intensity is the amount of work done per unit of time. At the same time, intensity is the degree of concentration on the work of the muscle. The higher the intensity, the greater and faster the result. This is the law of dumbbell training. You need to constantly increase the intensity. To do this, it is enough to gradually increase the weight of the dumbbells.

Therefore, train closely, without too long pauses between sets. Train as often as is reasonable. Exercising once or twice a week will not give any effect.

positive attitude

No even insignificant achievements are possible if the path to them lies through uncertainty, unfounded doubts, fear of failure. It’s not worth starting a business if you are set up for defeat in advance. This fully applies to classes with dumbbells. Only a positive attitude, honest intensive work, a clear understanding of the goal - this is the mental basis for success in training. Create your image in your thoughts. Try to see yourself as more perfect, the way you want to become in the end, as a result of training. Even the ancient Greek mathematician Pappus said: "Consider done what you are going to do." Consider these words!

Efforts must be made regularly and for a long time

A very significant feature of training with dumbbells is the gradualness of the result. The growth of muscle mass, the decrease in the fat layer in the body are gradual processes, stretched over time. And in order to succeed, you should regularly create conditions for their achievement, that is, train, follow a certain (not so burdensome) daily routine, follow a few simple rules in nutrition.

Do not think that after working out for a month with dumbbells you will become like Arnold Schwarzenegger. Do not think that you will reduce your weight by 10 kg in a month by exercising with dumbbells.

Any healthy process in the body does not occur abruptly. It always takes time. Too rapid changes in body weight, metabolism caused by taking pharmacological drugs or following extreme diets always have a bad effect on health and well-being.

Hence the emaciated faces of people who have achieved "amazing success" in reducing their weight in a week. Believe me, they are not happy with these successes. Yes, and the result is short-lived. It is another matter to achieve this gradually, giving the body the opportunity to adapt to new conditions of existence, giving the opportunity to its psyche to build a new image of itself. A person cannot remain thin for a long time after extreme weight loss if his psyche is not ready for this. You should always start with building an image of yourself in your mind.

Indirect benefits of training with dumbbells

Regular training with dumbbells has a lot of positive side effects.

• The habit of order and self-organization. Training teaches you to plan time and do everything on time.
• Classes with dumbbells will help get rid of laziness. For many people, laziness is a completely unsolvable problem. Regular training will not leave stone unturned from this disease.
• The habit of healthy eating.
• Improved posture and flexibility. Sometimes a decent posture predetermines the outcome of a meeting, conversation, acquaintance.
• The habit of discipline. This is just a luxurious gift to yourself.
• Knowledge of your body and its capabilities. And this, in turn, confidence, charisma and charm.
• Developing the ability to influence your body in a healthy way.

And this is not a complete list of positive changes that occur with people who regularly exercise with dumbbells.

Dear friend, now you know enough to properly train with dumbbells on your own. Be healthy!

Strength exercises with dumbbells are often no less effective than exercises with a barbell. Naturally, this applies to movements on relatively small muscle groups, such as arms, deltoids and chest. It is clear that the legs cannot be pumped up with dumbbells, however, for the vast majority of amateurs, dumbbell training can be more than sufficient. In our article today, I will present my weight program, designed for training with dumbbells alone.

Basic principles of effective mass training

• The division of exercises into basic and isolating.

Protein (protein) acts as the main building material for the growth of muscle tissue, without which it is impossible to gain muscle mass, no matter how effective the training program is. The optimal daily intake of protein in the mass-gaining cycle is up to 2 grams per 1 kg of body weight.

Mass program: training complex with dumbbells

Day 1– Chest + Back.

Exercises	Approaches	repetitions
	3	8
	3	8
	2	maximum*
	2	maximum*
	3	15
	3	15

* - use the maximum working weight for 8 repetitions, but perform the exercise for the maximum number of times.

Day #2– Deltoids + Trapezius.

Exercises	Approaches	repetitions
	3	8
	3	8
	2	maximum*
	2	maximum*
	3	15
	3	15

Day #3– Biceps + Triceps.

(9 ratings, average: 5,00 out of 5)

Exercises with dumbbells at home is an effective and affordable way not only to maintain excellent physical shape, but also to successfully build your body. It is suitable for both men and women, with different goals to lose weight or to gain muscle mass, then it all depends on your training program and nutrition (We have everything on the blog).

This compact sports equipment allows you to load most of the muscles, purposefully work out one muscle or groups of them. Dumbbells have no age restrictions, men and women, beginners and experienced athletes can work with them.

You do not have the opportunity or desire to go to the gym? A well-designed set of exercises with dumbbells will help you fully and effectively train in a cozy home environment.

Important! Home workouts should begin with a warm-up to warm up the muscles and joints. Each exercise must be performed technically competently. Only if these recommendations are followed, homework will have a positive result.

Basic exercises with dumbbells

Let's get acquainted with several basic exercises with dumbbells, which are very effective, and therefore popular among athletes. The amount of load is determined individually and depends on the physical form and goals.

For sports at home, the best choice is collapsible dumbbells, which allow you to change the weight in a fairly wide range.

Biceps exercises

Biceps is one of the main muscles that determine the beauty and strength of the arms. Athletes pay special attention to her pumping. The biceps brachii is well developed by training with moderate weights and multiple builds. To work on the biceps, it is enough to select two workouts per week.

Lifting dumbbells standing (supination)

Starting position (IP): stand with your shoulders straight, back straight. Take dumbbells. Keep your elbows close to your body, point your palms inward. Feet should be shoulder-width apart, knees slightly bent. The projectile touches the middle line of the thigh with the front disk.

Take a short breath, as you exhale, begin to smoothly move the load to your shoulders. When performing the movement, connect supination: smoothly turn your palms up. The turn is performed in the course of the general movement, ending simultaneously with the lifting of the load to shoulder level.

Sitting dumbbell raise

The previous exercise is performed while sitting, the technique of movements is similar. It is necessary to prepare a bench / stool / chair. To complicate the training and increase the return, a chair with a vertical back will help. You can also lean your back against the wall, placing a stool nearby.

The “sitting” position makes it possible to perform movements as correctly (technically) as possible, since an athlete in such a position will not be able to help himself with his back muscles or body movement, which increases the efficiency of working out a particular muscle.
Hands can work simultaneously or alternately. This technique is described in the article.

Hammer (hammer)

Stand up with your back straight. Place your legs slightly wider than your shoulders, bend your knees slightly. Turn the palms with the projectile towards you. Do not change the position of the hands during the exercise. Elbows located next to the body cannot be moved. (Read in detail and with nuances)

With the efforts of the biceps, begin to smoothly bend your arms. Only the forearms should work! At the peak (biceps contracted) a second pause, then return to the IP along the same trajectory.

At the bottom point, do not stop, immediately start moving your hands up. Similarly, the planned number of repetitions is performed. You can work with both hands or alternating them. "Hammer" is a very popular exercise. It not only qualitatively pumps the biceps, but also loads the brachialis.

Triceps exercises

Triceps are an important indicator of arm muscle development. It is intensively worked out by athletes, trying to increase the volume. You can form a powerful triceps muscle at home.

Dumbbell press from behind the head with one hand

One of the most famous training with dumbbells for high-quality study of the triceps. Stand up, keep your back straight. Grab a dumbbell with your left hand. Raise your hand with the projectile up. Turn your palm forward. The right hand is placed at the waist, lowered or repeated "Arnie's girth". As you exhale, bend the arm with the load, gently lowering it behind your head. The shoulder area is motionless, only the forearm is involved. Concentrate on the work of the triceps, feel it stretch. Stay in extreme position. Move your hand to the top position.

After completing the planned number of repetitions, repeat the movements with your right hand.
This exercise is performed from the IP standing or sitting.

Dumbbell press from behind the head with two hands

Check the condition of the dumbbell, the clamps must be securely fastened. With a projectile weighing more than 15 kg, it is recommended to wear an athletic belt. This will keep you safe from injury.

Hold the dumbbell behind the pancake with both hands. Hold the bar with your thumbs for added security.

Performed from a standing (or sitting) position. The back is straight, the feet are shoulder-width apart. Hands with a dumbbell above the head (straight).

Gently lower the weight towards the back of your head. Elbows do not breed! Focus on stretching the triceps.
Extend your arms (triceps work). Perform the required number of repetitions.

Bent over arm back

It is performed from IP while standing. The back is straight. Place your legs wider than your shoulders, ensure good stability. The knee joints are slightly bent, the body is tilted forward.

Put your left hand on your knee (support), the right hand is working. Bend it at a right angle, press it firmly against the body.

As you inhale, unbend your arm, straightening it back. Exhale after completing the movement.

Shoulder exercises

The harmonious figure is distinguished by a relief shoulder zone. This is an important muscle group that requires special attention.

Seated Dumbbell Press

This is an excellent load for the lateral zones of the deltoid muscles. Regular training will lead to the fact that the shoulders will become wider.

You will need a stool or a comfortable chair with a back. Sit down with your back against the wall. Keep your body straight at all times.

Grab the dumbbells so that the forearms are pointing up. Vigorously and rhythmically squeeze the projectile. Do not jerk, do not push your elbows forward. ()

At the peak of the bench press, there is a second pause, a smooth return to the IP. Immediately (without pause) transition to the lifting phase.

Press Arnie

makes muscle tissues not involved in the classic bench press work, loads such important muscles:

• deltoid (focusing on the anterior bundles);
  trapezoid;
• triceps

It is performed sitting / standing (the execution technique is the same). It is important to keep your back straight during the entire training.

Dumbbells in front on the line of the chin, palms facing you. The elbow joints are separated to the width of the shoulders. From this position start moving.

Spread your elbows to the sides, gently turning the brushes. When the dumbbells reach the top of your head, push up, trying to lift the weight as high as possible. Avoid pauses and jerks at the top and bottom of the trajectory!

Lower the dumbbells to the crown line, begin to smoothly bring your elbows together, moving them forward. At the same time turn the brushes towards you. Do not lower your hands very low, this will significantly reduce the load on the deltas.

Bent Over Dumbbell Raise

Arm swings with weighting load the side parts and deeply affect the deltas. The technique and the number of repetitions are important, the weight is selected small (from 3 to 10 kg, professional athletes can train with a lot of weight).

Lean forward, the body should be located almost parallel to the floor. Step together. For comfortable performance and greater stability, sit down a little. Take the projectile. Relax your shoulder area. This is the starting position.

Slightly bend the elbow joints, fix this position. Vigorously spread your arms with a load to the sides to the line of the head. Stop for a second.

Train Trapeze: Shrugs with Dumbbells

One of the best home workouts for working with the trapezius muscle of the back. It has a large working amplitude, forcing the trapezoid to contract along its entire length.

The technique is simple. Stand up with your back straight. Hands with dumbbells lowered, palms inward. This is IP. And then just shrug your shoulders: with a powerful effort of the trapezoid, raise them to the highest possible height.

At the peak point - a short pause. Then return to IP. Make sure that no rotational movements of the shoulders are made. Perform the required number of sets and repetitions (from 8 to 12 times).

Develop chest muscles

It is difficult to pump up the muscles of the chest, exercising with dumbbells, these are rather large muscle formations and require enhanced strength training. But there are several effective trainings that load the muscle group well.

Pullover with dumbbells

This is a very useful workout for the home complex, forcing a large group of muscles to work hard. The main load goes to the pectoral muscles, but almost the entire musculature of the shoulder region is also involved. Without a pullover, it is problematic to pump the intercostal muscles.

If you perform the option without support on the lower back (across the bench), the neck muscles will receive a powerful load, there will be a high-quality stretching of the chest and abdominal muscles. The pullover is able to increase (expand) the chest, if the athlete is under 25 years old.

To begin with, choose a small weight - 5-10 kg. Over time, the load is increased to 14-16 kg.

Get down to the middle of the bench (across), do not forget to put the dumbbell next to you. Lean on your hand, go down a little to the floor, positioning yourself so that the upper part of the body rests on the bench with the area of ​​​​the shoulder blades.

Another support is the legs bent at the knee joints. Place your feet shoulder-width apart. The loin is completely free. Grab a dumbbell with both hands (projectile in front of the chest perpendicular to the torso).
Recommended 10 to 15 reps and 3-4 sets. (how right)

Lying dumbbell spread

This simple exercise, in addition to the muscles of the chest, makes the biceps, deltoid muscles (anterior bundle) work.

Performed on a sports bench, lying on the back. Feet must be securely fixed on the floor. In the lumbar region - deflection. Arms with a load are bent, raised up (perpendicular to the floor), palms inward.

Slowly spread your arms with dumbbells to the sides. They should describe a wide arc in the air. The movement is performed on inspiration. (How to do it correctly is described)

As soon as the dumbbells drop a little below chest level, stop for a second, exhale and vigorously return your hands to the PI along the same arc ...

Conclusion

This set of exercises covers all the basic muscle groups. You can create an individual full-fledged complex for home workouts and successfully engage in the design of your body. Read about the details of the exercises on the links that are attached.

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Training with dumbbells at home for men can take place in 2 main directions: in power and moderate style(when you need to put more emphasis on gaining muscle mass) and more intensive and repetitive mode(when you need to focus on fat burning and emphasize muscle relief).

Based on my experience, I will say that with the right approach, at home, people often achieve much better results than those who are surrounded by the most fashionable equipment.

And so, if your goal is relief and fat burning, I would focus on 15 repetitions. in each approach (the exercise is performed 15 times). If you do not have a fat layer, work, on average, for 10 repetitions in each approach..

After a good warm-up of the joints and ligaments, we proceed to the first exercise. In a complex workout with dumbbells at home, we start with exercises on the legs, since it is the legs that are the largest muscle group and cause a sufficient hormonal response both for the growth of all other muscles and for reducing the body fat, if any.

Home workout with dumbbells for men

Squats with dumbbells.

We perform 3 sets of 10-15 repetitions.

We perform 3 sets of 10-15 repetitions. In this exercise, we include the pectoral muscles in the work. You can lie down either on a special bench or on a chair, even in the form of a stool, as I do in the image.

Then, bent over dumbbell row.

This exercise mainly works the latissimus dorsi. Similarly, we perform 10-15 repetitions, in 3 sets.

The next exercise is breeding dumbbells lying down.

This is another exercise for the pectoral muscles. In such complex workouts with dumbbells for men, I try to alternate muscle groups. That is, we perform exercises for one group, and then for the opposite. This allows you to restore some muscles while others work. It is especially good for beginners. The number of sets and repetitions is the same.

This movement includes both the anterior and middle bundle of the shoulder muscle.

Then, lifting the dumbbell to the biceps while standing.

I think that it is possible not to explain what kind of muscle works in this exercise.

And you can complete the workout with an exercise for triceps and abs.

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

This is a pretty good dumbbell workout at home for men, especially beginners. It is performed 2-3 times a week, every other day. But this is only the initial and basic complex. In the future, it will be necessary to distribute muscle groups on different days of the week, where you will perform different exercises every day. Such complexes are described in detail in the programs:

ON RELIEF(if there is a fatty layer)

TO GROUND(if you are skinny)

Finally, I want to say that you are great. If you are on this page, then you have decided to change both your body and your life. By starting training, you will become stronger, more courageous, and in general, increase your level of health. The main thing to know is that everything is only in your hands. Good luck to you!!!

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 that 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 bar 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!