Dumbbell exercises for men and women

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Your arm to the

Dumbbell exercises for men and women

Dumbbells are very convenient because they can be used both in the gym and at home. This explains their high popularity among fans of home workouts.

Agree, with the help of simple dumbbells you can “load” and make it work if not all, then the maximum number of muscles is sure. It is difficult to list absolutely all the exercises that can be performed using such sports equipment.

Dumbbells are very convenient because they can be used both in the gym and at home. This explains their high popularity among fans of home workouts.

Today in the market of sporting goods you can find a variety of dumbbells. An important option that significantly affects the price of goods is the ability to adjust the weight. Collapsible dumbbells are much more expensive than simple ones.

Thanks to this, regardless of gender or age, absolutely everyone can train with them. If you are a beginner athlete – then set a small weight. And if you have good physical training, then throw a couple of pancakes and you can start to engage.

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Follow these rules to protect you from injury:

Warm up well before each workout. Pay attention to all muscles and joints during the workout.

Each exercise must be performed, following the correct technique. Any deviation from it can lead to sad consequences.

As a rule, it is recommended to perform from three to five approaches of each exercise, performing 6 to 10 repetitions.

Their classes at home or in the gym should be based on your level of training.

For beginners, the best option is to conduct classes at intervals of 1-2 days. This is due to the slow recovery rate of muscle fibers in novice athletes. More advanced athletes can afford to practice 5 times a week or even more often.

You can work out each muscle group with the help of certain sets of exercises. It is necessary to carry out them accurately, following all recommendations. If you adhere to the correct order of training, you can precisely load the necessary muscles and not involve other parts of the body in the work.

In this article you will not find difficult and impossible exercises with dumbbells. But some of them require a bench or chair.

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Complex exercises:

1. Squat exercise

Classic dumbbell squats are performed as follows:

Put your legs shoulder-width apart or slightly wider. Taking dumbbells in hand, begin to slowly squat. On inspiration, you need to sit down to parallel to the floor, and on exhalation, you must return to the starting position. Crouching below 90 degrees to the floor, you can additionally load the gluteal muscles.

The Exercises in the gym 1. Slimming number of approaches – from 3 to 5. The number of repetitions – from 10 to 15.

2. Exercise "hammer"

Exercise is performed while standing, feet set shoulder-width apart. In the initial position, the arms should be lowered down. Open your palms to yourself.

Taking a breath, bend the arm in the elbow and lift the dumbbell with your right hand to the shoulder. On the exhale, lower your arm to the starting position. Next, do the same thing, but with your left hand.

Performing this exercise, the body and elbows should be fixed. Even having made only 10-15 repetitions, you can fully experience the work of your biceps. Hammer must be performed at a slow pace.

The number of approaches – 3-5. The number of squats is 8-12.

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3. Exercise "bench press"

This exercise will require a little preliminary preparation. It is necessary to put the bench at an angle of about 30-40?. It is also recommended to fix it tightly so that it does not stagger. Lie on the bench Buy Steroids Legally, comfortably putting your feet on the floor.

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In the initial position, your elbows should be below or flush with the bench. Next, raise your arms with dumbbells up on the exhale. Slowly breathing in the air, return to the starting position. Outwardly, this should resemble an ordinary barbell bench press. Make sure that your hands are always at the same level with each other.

The number of approaches – from 3 to 5. The number of repetitions – from 8 to 12.

4. Exercise "dumbbell traction"

To perform the exercise you will need a horizontal bench. It is necessary to carry out approaches, alternating hands.

First, with the knee of the right leg and with the right hand we rest on the bench. The left leg is slightly bent at the knee and set on the floor. We lower the left hand with a dumbbell down. We begin to tighten the dumbbell to the belt, reducing the shoulder blades. After 10-15 repetitions with the left hand, we change the hand, shifting the legs in reverse.

The number of approaches – 3-5. The number of repetitions – 10-15.

5. Aim exercises for biceps.

Two exercises are offered. The first exercise is performed standing on the floor or sitting on a chair. In the first case, the legs should be set shoulder-width apart. Hands with dumbbells should be separated to the sides with palms up. We begin to bend arms in elbows, lifting dumbbells to shoulder level.

The following exercise requires a chair or bench. You need to perform it alternately with each hand. We sit down on a chair and spread our legs wide. Back slightly forward. Elbow of the left hand resting on the knee of the left leg. We begin to bend the arm in the elbow, bringing it to the shoulder. Then we repeat the exercise with the right hand.

As in the first exercise, and in the second, while lifting the dumbbell up you need to twist the brush out.

The number of approaches – from 3 to 5. The number of repetitions for each hand – from 10 to 15.

7. Exercise for triceps

For the development of triceps, you can perform the following exercises. The first is performed while standing, legs should be shoulder-width apart. In the initial position we hold the dumbbells with both hands above the head. On the inhale, lower it to the back of the head, and on the exhale – squeeze it to the starting position. Elbows should not move from side to side, keep them parallel to each other.

The second exercise is done in the same way, but for each hand separately. This will allow lowering the dumbbell even lower, which will increase the amplitude of movements.

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The number of approaches – 3-5. The number of repetitions for each hand is 8-12.

8. Exercise for shoulders and upper back

The exercise is performed while standing, the legs should be slightly narrower than shoulder width. In the initial position, arms with dumbbells should be fully lowered down.

On the exhale, using the trapezius back muscles, lift the shoulders to the ears. You can not bend your arms. While inhaling, slowly lower your shoulders to the starting position.

The second exercise looks like a skier. It is carried out standing. Put your feet shoulder-width apart. We bend one hand with the dumbbell in front of us at right angles upwards. Bend the other hand at a right angle down behind you. Alternately change the position of the hands.

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The third exercise is performed while standing on the floor, legs together, knees slightly bent. Hands with dumbbells lowered along the body. Bending your elbows to a 90 degree angle, lift the dumbbells towards your armpits. In this case, the elbows should be turned out and bred forward. If done correctly, only the Buy steroids for sale shoulder muscles work.

The number of approaches – from 3 to 5. The number of repetitions – from 8 to 12.

9. Exercise for the muscles of the shoulder girdle and posterior deltoid muscle bundles.

To perform the exercise, bend the torso at a right angle forward, keep your legs shoulder-width apart. Hands with dumbbells lowered down, palms inward.

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We begin to raise hands to the sides. They should be straight, but you can slightly bend them in the elbows. The body should be kept in the slope for the duration of all repetitions.

The number of approaches – 3-5. The number of repetitions – 8-12.

10. Exercise for the muscles of the upper belt

Exercise is performed while standing, feet should be shoulder-width apart. In the initial position, the arms with the dumbbells are turned with palms inward and pressed to the chest.

Then, you need to raise your hands up, turning the palm out. First, do 1 repeat with your right hand, and the next with your left. In the process of returning the hand to its original position, you should turn the palm back towards you and press your hand to your chest.

The number of approaches – from 3 to 5. The number of repetitions – from 8 to 12.

11. Exercises for training the upper part of the pectoral muscles and the front deltas.

The first exercise is performed in standing on the floor. Put your feet shoulder-width apart. With both hands, take the dumbbell and stretch your arms forward at shoulder level. Begin to tighten the dumbbell to your chest, bending your elbows. Then return to the starting position.

The second exercise is called scissors. To perform it you need to stand, putting his feet shoulder-width apart. Straighten your arms in front of you with the dumbbells and alternately perform the choke. For example, first hold your right hand over your left, and then vice versa.

The number of approaches – 3-5. The number of repetitions – 8-12.

Exercise Tutorial: Dumbbell Shoulder Complex | Madbodybuilding.com

12. Exercises for leg muscles

To perform this exercise, you should push the left leg forward and lean with both hands with dumbbells on the left thigh. The right straight leg is laid back, the knee is on the weight, with the toe we are resting on the floor. We carry out attacks forward on the left knee.

Then, change the stand and repeat the exercise for the right leg.

The second exercise is performed in standing, feet should be shoulder-width apart. Dumbbell arms down along the body. Rise on your toes, and stay in this position for 5-10 seconds. Then, slowly return to the starting position.

The number of approaches – from 3 to 5. The number of movements – from 10 to 15.

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