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Dumbbell exercises

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Exercises with dumbbells | Prokachkov.ru

Dumbbell Lunge: Video Exercise Guide & Tips

Dumbbell – a very simple "simulator", which allows you to fully train almost all muscle groups. Dumbbells are of several types: collapsible and not collapsible, with the option of their execution can be rubberized or not rubberized. In each case, the ideal option would be different dumbbells, it all depends on where you are. In the hall, the main priority will be free time, and for the house the money that you can spend on them. In any case, training with dumbbells will help you develop a beautiful and harmoniously developed body, read on how to create it.

The article will be divided into groups of muscles that can be trained with the help of dumbbells. So it will be convenient to navigate and select the necessary exercises for your bodybuilding training program.

Exercises for chest muscles

Perhaps the chest will always be one of the most difficult to train a group of muscles, but the pectoral train with dumbbells, it is enough to do just a couple of exercises for the top and bottom of the chest to work it out completely.

Dumbbell bench press on an inclined and horizontal bench

The first exercise trains the upper chest, and the second lower. It is also possible to perform the dumbbell bench press head downwards, so you can train the lower chest in a concentrated manner. Perform them with a pyramid in the range of 15 – 8 repetitions.

Wiring on a horizontal or inclined bench

The dumbbell layout is an isolated exercise for nursing babies, which also perfectly stretches them, and in isolated exercises the weight of dumbbells should be less than in benches. Execution options can be 3: wiring on an inclined bench, on the horizontal and head to the bottom. Wiring is recommended to do in the pyramid 2 sets of 15 – 10 times.

Exercises for arm muscles

Exercise Dumbbell Walking Lunges – your partner at the gym

Hands – the second most popular part of the body, which is trained in each gym. Usually, most newcomers regularly perform biceps exercises, which only need one specialized workout per week, which can be easily done with dumbbells.

Lifting dumbbells for standing biceps

Lifting dumbbells for biceps can easily replace the basic exercise for biceps training – lifting the barbell for standing biceps. You can perform it in 2 – 3 sets of 12 – 8 repetitions each.

Bending the arms while sitting Cardio training or strength exercises – Slim club on an incline bench

Antique Spaulding A. W. Wooden Exercise Equipment Dumbbell/Barbell 1 lb | eBay

This is a more isolated version of the previous exercise, since it eliminates the help of the biceps with the muscles of the legs and back. The number of approaches and repetitions is similar to the previous exercise.

Concentrated sitting biceps

I do not like this exercise, but it is often performed in the halls, so this article does not put it. The whole load of the dumbbell also lies on the biceps, it is performed Steroids in USA online in the same 2 – 3 sets of 8 – 12 repetitions.

These 5 Pilates Dumbbell Exercises for Shoulders Give You A Sculpted, Elegant Upper Bod

Arms bending with dumbbells sitting

Alternate flexion can be performed at the end of the arm workout in order to finally hammer the biceps, if it happened before. Bending is performed at a fast pace of 10 to 12 repetitions for each hand.

Dumbbell Lifting at Scott's Desk

I do not advise you to carry out two dumbbells at once as in the picture, it is much more convenient to do each hand in turn. So the concentration on the muscles is higher and therefore the muscles are better worked out. We carry out in 3 approaches 12 – 8 times.

Dumbbell Hammers

Hammer hammered brachialis, as well as forearm. Perform them after a biceps workout, or instead. The number of approaches – 3, repetitions 8 – 12.

Dumbbell extension behind the head

The extension of the dumbbell behind the head is an isolated type of exercise for the triceps, since the triceps mainly consist of slow muscle fibers, the number of repetitions in the approach is recommended to be increased to 15 – 10 times.

Exercise Dumbbell Pullover Crunch off Bosu – your partner at the gym

But even this

Arm extension with a dumbbell lying down

This exercise is an analogue of the French bench, only in this case it is performed using a dumbbell in 3 sets and 15–10 repetitions in each.

15 Trainer-Approved Dumbbell Exercises That Will Help You Burn Fat and Build Muscle

Extending and bending the wrists on the horizontal bench

Flexion and extension are best done at the end of the workout, because if you score Steroids at BEST PRICES your forearm ahead of time, then the rest of the workout will be for nothing, because you won't have a normal grip after that. The forearms are trained with a small weight, which gradually increases with a huge number of repetitions. Usually in each approach should come failure.

Shoulder

Broad shoulders are also a priority for young people who are just starting to deal with weights. Delta can be divided into 3 large muscle groups – front, middle and rear. Dumbbells can easily work out all groups.

Dumbbell bench press sitting

Dumbbell bench press sitting – can be attributed to the group of basic exercises for the development of the front and middle bundles of deltoid muscles. Exercise your shoulders with dumbbells in 3 sets of 15 – 10 times.

Breeding dumbbells to the side

Breeding or swinging dumbbells to the sides are working through the middle bunch of deltoids. We carry them out in 2–3 approaches 8–15 times.

I'm a Trainer, and These Are My 15 Favorite Dumbbell Exercises For Building Muscle

Lifting dumbbells in front of you

With this exercise we train the front delta. It is usually performed at the end of a workout deltoid and often the exercise is done to failure. Raise each hand in turn in 1 – 2 approaches 12 – 15 times.

Breeding dumbbells in the slope

With the help of dilutions in the rear delta trains, as well as trapeze clings. We train the deltas in 3 approaches 8–15 times.

Back

One Arm One Leg Dumbbell Row – Strength Training Exercises

Dumbbells alone will not be enough to train the back; I personally know only one exercise with dumbbells that you can train your back with. However, if you are not going to compete in bodybuilding competitions, then this will be enough for you.

Thrust dumbbells to the belt

Best Ab Exercises for Men Using Dumbbells

If you master the technique of performing dumbbell traction, then you will surely abandon other exercises and will perform it first of all. Dumbbell work fine broadest muscles of the back, while it is not as heavy as deadlift or barbell thrust to the belt. We do it in 3 approaches 15 – 8 times.

Legs

We can say right away that you cannot create huge legs with dumbbells, as it is difficult to hold such weight in your hands that is necessary for the growth of your legs, but you will be able to keep your leg muscles in good shape.

Dumbbell squats

Analog to the well-known squatting with a barbell. We hold dumbbells in our hands and perform regular squats, which you did at school. Squat costs 2 – 3 sets of 10 – 12 times.

Dumbbell Lunges

Lunges mostly train the gluteal muscles, which is why they are so popular with girls. We do as usual in 3 sets of 8–12 repetitions.

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

 

TAGS:
bench press, dumbbell bench press, each hand, Lifting dumbbells

A set of exercises with dumbbells at home

Contents

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A set of exercises with dumbbells at home

Contents

  • 7 Kettlebell & Dumbbell Shoulder Exercises to Build Strength, Muscle & Power | BOXROX
  • The Top Ten Dumbbell Exercises For Building Strength and Muscle
  • Top 5 Dumbbell Exercises You Should Be Doing | Generation Iron
  • Best 4 Benefits of Dumbbell and Bodyweight Exercises For Women
  • 12 Best Dumbbell Exercises For Shoulders
  • Seated Dumbbell Curl | Exercise Videos & Guides | Bodybuilding.com
  • Top Dumbbell Exercises You Should Be Doing – Garage Fit
Why dumbbells for basketball

A set of exercises with dumbbells at home

15 basic exercises with dumbbells that can be performed at home. 3 books on the selection and technique of exercises. Video.

Exercises with dumbbells are preferred by more and more athletes around the world. The reason for this popularity lies in the very principle of training with dumbbells: burdening the natural movements of the trainee athlete, thereby increasing the natural load on the muscles. The second reason is that for a quality workout it is not necessary to go to the gym: a couple of square meters and the available tools (for example, a chair) are enough. So, in relation to the space occupied and the effectiveness of the exercises, dumbbells can give odds to many expensive professional simulators.

7 Kettlebell & Dumbbell Shoulder Exercises to Build Strength, Muscle & Power | BOXROX

And if you add accessibility to all of the above (second-hand dumbbells are not so expensive), reliability (how can you break it?) And ease of use – you get a universal home simulator that can fit in a shoe box!

Dumbbell training

Regular and systematic exercises with dumbbells will allow you to not only smoothly build muscle, but also lose weight (high-intensity workouts with small weights), improve dexterity and speed, develop endurance. Dumbbells are a good way to keep yourself in good shape: just 20-30 minutes of doing dumbbell exercises will significantly Training in the heat of how much to drink, how to eat reduce the risk of injury.

The only thing that is not recommended to do with dumbbells until 14 years of age: an increase in loads can only damage the body that has not yet fully formed. Well, after 60 years, it is better not to load yourself with weight training.

By the way, if you still think that you can only pump your arms with dumbbells, I have to disappoint you! Performing workouts with dumbbells, you can use such muscles as:

biceps;

triceps;

forearm muscles;

shoulder girdle;

The Top Ten Dumbbell Exercises For Building Strength and Muscle

abdominals;

Top 5 Dumbbell Exercises You Should Be Doing | Generation Iron

leg muscles;

back muscles (including the lower back);

Natural movements

neck muscles, etc.

A few words about why dumbbells for basketball players. The beauty lies in the fact that with the help of a dumbbell you can simulate almost any movement performed in the game itself. For example, you can easily imitate a throwing motion (first, at a customary pace, raising your arms up with simultaneous straightening at the elbow joint) – which will stabilize the throw. Imagine that you jump out with the simultaneous raising of both hands (especially important when trying to prevent the ball from being thrown under the ring and not getting a personal note) – only hold the dumbbells in your hands. With this exercise you can make the jump more explosive, pump up the press and real dianabol for sale ignore the light touches of the hands when throwing. Well, in general, you understand what I mean?

Exercises with dumbbells at home

And now it was the turn of the most interesting: I will tell you about the complex of exercises with dumbbells. More precisely, about one of the variants of the exercise book, which will allow you to effectively develop the muscles of the arms and shoulder girdle, as well as strengthen the back, lower back and neck. Yes, and we will work the legs too.

Start with a warm-up. Cold muscles cannot train with the same efficiency as hot muscles, i.e. heated muscles. A good workout consists of 2 parts. The first is to raise the body temperature, and it doesn’t matter how you do it. The main thing that it was exercise.

The second part of the workout should warm up those muscles that will undergo training. Physiologically, it sounds like this: to cause an outflow of blood from the abdominal cavity to the arms (legs, torso). In addition, warming up and warm-up will allow the body to provide a protective lubricant – synovial fluid.

Best 4 Benefits of Dumbbell and Bodyweight Exercises For Women

Now, actually, the exercises themselves:

Dumbbell bench press from behind the head (working on the triceps).

Bending the arms with dumbbells while sitting with a turn (working out the biceps).

Squatting with dumbbells (hips and buttocks).

Lumbar attacks (on hips and buttocks).

Rises on socks with dumbbells.

Arm press on triceps.

Bending the arms with dumbbells while sitting in a straight path (biceps).

12 Best Dumbbell Exercises For Shoulders

T matter how you

Dumbbell bench press (on the chest muscles, triceps, shoulders).

Dumbbell in the slope (upper back and biceps).

Seated Dumbbell Curl | Exercise Videos & Guides | Bodybuilding.com

Lifting dumbbells with a turn sitting (shoulders and triceps work).

Breeding dumbbells lying (chest).

Breeding dumbbells standing (shoulder girdle).

Dumbbell bench press with a turn sitting (shoulder girdle).

Breeding dumbbells in a standing tilt (shoulder girdle).

Dumbbell bench press on an incline bench (chest).

Top Dumbbell Exercises You Should Be Doing – Garage Fit

In principle, these exercises with dumbbells, which you can easily perform at home, should be enough to work out your muscles with high quality. It’s not even easy to work out, but to increase the available muscles by working out muscles from different angles (the basis of effective training premarin online).

What is the key to successful training, besides motivation? The correct answer is correct exercise. This is the plus of the gym: a good coach will always come up and point out mistakes. Tell me how to fix them. What to do to those who decided to wave dumbbells at home? Especially for you, I prepared a small book on how to do the exercises correctly, how many approaches and repetitions you need to perform.

Download the book at the link: download

And I strongly recommend that you read such books as:

Kurt Brungardt – The Perfect Press

Kurt Brungardt – The ideal muscles of the chest and shoulder girdle

Kurt Brungardt – The ideal arm muscles

And on this article is over, I wish you successful training and see you soon on the pages of our site.

TAGS:
shoulder girdle, bench press, dumbbell bench, dumbbell bench press

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