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Effective set of exercises with dumbbells at home

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Effective set of exercises with dumbbells at home

Exercises with dumbbells can be performed at home. They give the load almost the entire body and use the maximum number of muscles. There are a lot of exercise options and everyone can choose the most effective ones for themselves.

These Are the 18 Best Dumbbell Leg Exercises — Expect to Be Sore Tomorrow!

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For sports there are no barriers. You can do exercises with dumbbells at home …

For sports there are no barriers. You can do exercises with dumbbells at home, or you can do them in the gym. In any case, exercise will help you gain a sporty, toned body.

What is useful exercises with dumbbells? They give the load almost the entire body and use the maximum number of muscles. There are a lot of exercise options and everyone can choose the most effective ones for themselves. The advantages of dumbbells, you can add their compactness. Not everyone can put a professional simulator at home, because it costs a lot of money and takes up most of the room. But dumbbells everyone can afford. They can be folded under the bed, and then they will not interfere with the household.

Manufacturers of sports equipment offer various types of dumbbells, ranging from classic, designed for stable weight, and ending with modern models that allow buy testosterone enanthate you to reduce or increase weight due to removable pancakes.

Dumbbells can be used by both beginners and experienced athletes, they are suitable for men and women. Dumbbells with a minimum weight are suitable for the first classes, and as the muscles grow, the weight can be increased.

Rules for working with dumbbellsAny physical exercises are performed according to certain rules. This also applies to exercises with dumbbells.

Be sure to do the warm-up before you start working out with dumbbells. Heat your muscles well and prepare them for further exercise. Follow the execution technique and keep to a certain speed.

Increase the load gradually, moving from lightweight dumbbells to heavier ones. It promotes muscle growth.

Watch your breath. Exhale on effort, inhale on relaxation.

Train at least 3 times a week. Do not skip classes, but do not spend them every day. Muscles definitely need rest for recovery and growth. The optimal training regime for beginners is every other day.

It is recommended to do one exercise on 3-5 approaches. The number of repetitions – 6-10 times.

Do not immediately include in the diet sports nutrition and dramatically increase the number of calories. Learn to hear and understand your body. So it will be easier for you to regulate all processes. Experiencedly you will understand what you are missing.

To work out all muscle groups, you can perform a set of exercises with dumbbells at home. It must be done strictly according to the instructions. In the process of execution, you should feel the load on the right muscle groups. This suggests that the exercise is performed correctly.

There are no complicated or unusual exercises with dumbbells, but for some you may need a bench or a chair. In addition, you must clearly draw up a training plan and strictly adhere to it. Set yourself a specific goal and go to it.

A set of exercises with dumbbells Exercise 1 – squats

Squats are performed from the starting position, legs should be placed a little wider than shoulders. Hold the dumbbells and lower them parallel to the body. Take a deep breath and start to crouch, bending your knees. Get down as far as possible. This exercise develops the muscles of the buttocks and thighs, and also well trains the muscles of the bark.

Make 10-15 squats for 3-4 approaches.

Build Solid Legs With These Simple Dumbbell Exercises – SpotMeGirl.com

Exercise 2 – "hammer"

This exercise is made from the main stand, legs are shoulder-width apart. Keep your hands down, turn your palms toward you. Take a deep breath and start alternately bending your arms at the elbow, pulling the dumbbell to the shoulder. This exercise mainly involves the biceps. When performing the exercise, make sure that the pelvis and the body remain stationary. Work at a slow pace.

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

Exercise 3 – bench press

Exercise requires some training. It is necessary to install the bench at an angle of about 30-40 degrees. Fix the bench well to avoid injury. Lie on the bench, legs, put a little wider shoulders. Raise your hands to your chest, palms spread away from you. Visually, this exercise looks like a bench press. Barbell dumbbells should be located on the same level. You can also connect the ends of the shells. Smoothly raise your hands up above you and slowly lower them down. Watch the amplitude of the movements. You should have tension in your hands.

Straighten as you

Do 3-5 sets of 8-12 reps.

Exercise 4 – dumbbell traction

To perform this exercise, you will also need a bench located in a horizontal position. In the exercise the hands are used alternately. First, we put the knee of the right leg on the bench and rest on the bench with our right hand, with the left leg slightly bent. In the left hand we take a dumbbell and lower it down and up. Then we tighten the dumbbell to the belt, and at the same time we reduce the shoulder blades. We do 10-15 repetitions with one hand, and we change the position of the body and hand in the opposite direction, that is, we take the dumbbell in the right hand, and with our left foot and hand we rest on the bench.

Total doing 3-5 sets of 10-15 repetitions.

Exercise 5 – we train biceps

We make two options:

Stand up straight or sit on a chair, put your legs shoulder-width apart. Dissolve the arms with the dumbbells aside, with your palms up. Bend the arms in the elbows and tighten the dumbbells to the shoulders.

We take a chair, sit on it and spread our legs wide. Back up a bit. Elbow right hand resting on the knee of the right leg. Next, bend the arm and pull it to the shoulder. Then we change the hand and repeat the exercise.

We make 3-5 sets of 10-15 repetitions.

Exercise 6 – we train triceps

To work out triceps, it is also useful to perform two types of exercises:

Chest Exercise – Decline Bench Dumbbell Flyes For Men And Women

Takes the main stand, legs set shoulder width apart. We take dumbbells in our hands and hold them in front of us at shoulder level, palms unfold to ourselves. Next, raise the arms up and down to the shoulders, while raising our elbows.

Alternately engage each hand. We stand exactly, we put our feet shoulder-width apart. We lift the left hand with a dumbbell up, and we lower the right along the body. Bend the left hand in the elbow and gently lower the dumbbell behind the head.

Do 3-5 sets of 9-12 reps.

Exercise 7 – strengthen the muscles of the shoulders and back

Working through the muscles of the arms, do not forget about the shoulders and back. To make the body proportional, you need to train all its parts.

We become straight, we put our legs together. In the hands we take dumbbells and drop them down along the body. Next, we begin to gently lower and raise the shoulders.

The second exercise is similar to the movements of a skier. It is carried out from a standing position, legs set shoulder-width apart. Bend one arm with a dumbbell in front of you upward, forming a right angle. Bend the other hand behind you, forming a right angle. Alternately change the position of the hands.

We stand straight, put our legs together, bend our knees a little. Hands down along the body. Bend arms with dumbbells, and raise them to the armpits.

We make 3-5 sets of 8-12 repetitions.

Exercise 8 – we train the muscles of the back bundles of the deltoid muscles and shoulder girdle

We stand straight, put our legs shoulder-width apart and lean forward at a right angle. Hands let down, unfold them inside the palms. From this position we begin to raise our arms to the sides. Take care that your back is not bent and your arms are not bent.

Do 3-5 sets of 8-12 reps.

Exercise 9 – we train the muscles of the back of the upper belt

We stand straight, legs set shoulder-width apart. We take dumbbells in our hands and push them apart, palms should be turned forward. We bend the arms in the elbows and lead to the chest.

Standing One-Arm Dumbbell Triceps Extension | Exercise Videos & Guides | Bodybuilding.com

We make 3-5 sets of 8-12 repetitions.

Experiencedly you will

Exercise 10 – we train pectoral muscles

Water Bottle Dumbbell Shaped Sport Drink Exercise Gym Protein Shake Weight G | eBay

We become straight, we put our legs together. Pull hands forward, palms turn up. Hands bend at the elbows and pull up to the shoulders.

We stand straight, legs set shoulder-width apart. With two hands, take one dumbbell and stretch it in front of you, holding it at chest level. We pull the dumbbell to the chest, spreading the elbows to the sides.

We do exercise "scissors". We stand exactly, we put our feet shoulder-width apart. Hands with dumbbells pull forward at chest level. Alternately, we do overlap with the left hand over the right and vice versa The exercise is performed similarly to the classic “scissors”, but not with the legs, but with the hands.

We make 3-5 sets of 8-12 repetitions.

Exercise 11 – we train the gluteus muscles

Exercise recalls lunges. So, bring one foot forward and focus with both hands on the thigh. We take the second leg back, hold the knee on the weight, and with the toe we rest on the floor. Lunge forward one foot. Next, change the stand and repeat the exercise on the other leg.

We become even, legs set slightly wider than shoulders. Hands with dumbbells lowered along the body. Gently stand on the socks, and stay in this position for 5-10 seconds. Then slowly stand on the entire foot.

We make 3-5 sets of 10-15 repetitions.

It is necessary to begin with small scales, gradually increasing them. The specified number of repetitions and approaches is only a recommendation. You can adjust this complex for yourself, changing the number of movements taking into account physical fitness.

Exercise with lightweight dumbbells This set of exercises is designed to work with dumbbells weighing 1 kg. Before you start training, be sure to do a warm-up.

We stand straight, bend our arms and hold the dumbbells near the shoulders. On the inhale, raise your hands up, exhale – lower them and take the starting position. Repeat this exercise again, climbing the toes.

We stand at the wall or cling to the door jamb. Dumbbells attach to the feet. Alternately bend and unbend the legs.

We take dumbbells, keep them in front of you or at the top. Lean forward and inhale, put your hands between your legs. Straighten as you exhale.

We become level, we put our legs shoulder-width apart, and we hold our hands with dumbbells along the body. Raise your hands forward and up. We bend on the inhale in the waist, and on the exhale we lower our hands.

We become level, we put our legs shoulder-width apart, we raise straight arms up through the sides. On the inhale we rise up on the toes, and on the exhale we descend.

We stand straight, put our legs shoulder-width apart, stretch our arms with dumbbells forward, without bending the elbows. Without lifting your feet from the floor, we make turns in each direction.

We lay down on our back and we rest our hands on the floor. Dumbbells are tied to the feet with the help of gymnastic belts. While inhaling, we raise our legs and try to pull them up to the head, while exhaling we take our starting position.

We stand straight, hands with dumbbells we hold behind our backs. Next, raise your hands so that the dumbbells touch the shoulder blades. On the inhale we rise on the toes, and on the exhale we lower our hands.

We hold buy aromasin uk dumbbells behind the head, having bent hands, and we do jumps.

Exercises with medium weight dumbbells This complex is designed to work with dumbbells weighing from 1 to 3 kg. To get the maximum effect, the complex must be performed every other day. Each exercise is performed 3-6 times at a slow pace and 10-12 times at a fast pace. Burden should be chosen according to their physical fitness. Rest between sets is 3-5 minutes.

We stand straight, we hold dumbbells in bent arms behind the head, the body is rotated to the right and 5 key features of training for weight loss left side;

We hold the body straight, feet shoulder-width apart, we hold dumbbells behind our back in bent arms. While inhaling, we raise our toes, bend in the lower back and lift the chest. On the exhale take the original position.

We stand straight, we put our legs shoulder-width apart, and we hold our hands with dumbbells along the body. While inhaling, we bend forward and put our arms between our legs, and as we exhale, we stand again.

We stand straight, feet shoulder-width apart, we hold dumbbells in the lowered hands. Next, we lift our hands up through the sides, rise up on our toes, bend backwards while inhaling, and lower our arms as we exhale.

crazy about sporting goods: how to do dumbbell exercises

We stand straight, we hold dumbbells in bent arms near shoulders. While exhaling, we do squats without taking the heels off the floor, and while inhaling we take our starting position.

We stand straight, we hold dumbbells in bent arms near shoulders. We begin to rotate the hands in different directions.

To better understand the technique of performing, look at the exercises with dumbbells at home (video).

 

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