Watch leg exercises with dumbbells. Exercises for the legs and buttocks with dumbbells

But leg exercises have a number of features. Let's look at how to pump up legs at home for a girl and a man.

Anatomy

To learn how to swing legs correctly, you must first understand how they work and how they work. Next, we will consider each component in order.

The thighs are made up of three muscle groups:

• the front muscles that flex the thigh, called the quadriceps, that is, the quadriceps muscle;
• the posterior muscles that extensor the thigh, called the biceps femoris, that is, the biceps muscle;
• medial muscles that adduct the thigh.

The quadriceps femoris, or quadriceps, is located on the front of the thigh and is the largest and strongest muscle in the human body.

The main function of this muscle is a powerful extension of the leg at the knee. It is called the quadriceps because it consists of four different muscles:

• straight- the longest of all;
• lateral- a large muscle located on outside legs;
• medial- teardrop-shaped muscle, which is located on inside legs;
• intermediate broad muscle , which is located between the lateral and medial.

Although The quadriceps is the largest and strongest muscle in the front of the leg. She is far from the only one.
The adductor muscles also belong to the anterior muscles of the thigh: comb, tailor, thin and adductor (short, long and adductor). These muscles are called adductors, since they are the adductors of the thigh.

Refers to the back of the thigh biceps(biceps femoris), which consists of two muscles: semitendinosus and membranous muscles.

main function rear group muscle is the flexion of the legs in knee joints and extension of the body during the movement of the lower leg.

The gluteal muscles are also referred to as the muscles of the lower extremities. In all, the gluteus maximus muscle is considered the thickest and largest. It originates from the pelvic bone and is attached to rear surface femur under the hip joint.
She pulls the leg back in the course of the existence of the hip. The gluteus maximus muscle is the most active when climbing a step, as it helps to straighten the hip joint.

It should also be said about the middle and small gluteal muscles. They lie under the large one, and thanks to their pumping, the buttocks look more rounded and attractive. To obtain the best aesthetic result, all three muscles should be trained.

Did you know?IN human body there are about 650 muscles.

The muscles of the leg are represented by two parts: the gastrocnemius, located on the surface, and the soleus, which is hidden under the gastrocnemius. As in the case of the glutes, for the best effect, you need to swing both muscles of the lower leg.

The soleus is one-component, as it passes exclusively through ankle joint. The gastrocnemius is two-part, as it passes through both the knee and ankle joints.
The calf muscle has two heads: lateral and medial. Their surface is represented by strong bundles of tendons. The gastrocnemius is much larger than the soleus in size and occupies the bulk of the lower leg.

The thick and flat soleus muscle lies under the gastrocnemius, it is much smaller in size, but at the same time performs an equally important function.

Best Exercises

Later in the article, we will look at the best and most effective exercises for training legs, including those that can be performed at home. If you have always been interested in the question of how to quickly pump up your legs at home, carefully study the following sections.

Squats

This exercise is considered a classic, because, according to professional trainers all over the world, it is most effective for toning the lower extremities.

Squats will give more results than all other exercises, including helping to pump up not only the hips, but also other muscle groups.
How to do squats:

1. Go to the rack with the barbell, stand under it so that the neck is located on the upper back (on the trapezoid).
2. Grasp the bar with your hands so that it is comfortable and there is a good fixation.
3. Tighten and straighten your back, take the bar off the rack, take a step back (but do not go too far, as it will be difficult to work with more weight later on).
4. Place your feet shoulder-width apart and rest your entire foot on the floor very firmly.
5. Next, keeping your back straight, squat so deep that your upper thighs are parallel to the floor (the deeper you squat, the better result workout).

Important! While squatting, look straight ahead. If you look around, you will lose your balance, and then injury cannot be avoided.

It should also be said about the position of the feet during training:

1. If you put your feet shoulder-width apart, you will pump up the quadriceps more.
2. In order to increase the load on the muscles of the inner thighs, place your feet wide.
3. Narrow stance will allow you to pump more outer part hips.

Leg press in the simulator

If your goal is to massively pump up your legs, this exercise is for you. It is also done if there is a risk during barbell squats.

If you have the opportunity to do both the squat and the leg press, do it, it will allow you to pump up big powerful hips.

How to do leg press:

1. You must first choose right occupation on the simulator, in which the buttocks and lower back will not come off the seat of the simulator, otherwise there is a very high risk of injury.
2. Place your feet firmly in the middle of the platform, your feet should be shoulder-width apart or slightly narrower.
3. Firmly grasp the handles of the simulator with your hands on the sides of the seat, hold on to them until the end of the exercise, this will give stability to the torso.
4. After that, remove the platform from the racks and slowly lower it towards you as deep as possible so that your knees touch your chest. Next, squeeze the platform up, but do not fully unbend your knees, so as not to relax the quadriceps and injure the knee joint.

Lunges with a barbell (or dumbbells)

Lunges are recommended to be performed on a Smith machine, as there will be no need to worry about balance. This exercise is also performed at home or with dumbbells.
How to do barbell lunges:

1. As with the barbell squat, place the bar on your back (traps).
2. Do it with one foot big step forward, feet should be on the same line. Maintain a distance between your legs so that when you get down on one knee, both legs should be bent at a right angle.
3. The bar should be on the trapeze while one leg is in front and both feet are in line. Next, begin to drop to one knee, lightly touching the floor (do not hit the knee on the floor, as you will get injured), then return to the starting position.
4. It is recommended to first lunge on one limb, and then on the other.

Did you know? When walking calmly, a person uses about a quarter of all his muscles.

Hack squats

The Hack Squat is a variant of the back squat. But they allow you to remove a large axial load on the spine.

How to do squats on a hack machine:

1. Sit on the simulator, sitting on it, bend your knees, put your feet shoulder-width apart (feet should be placed parallel to each other) in the middle of the platform. Lean the back of the body against the back of the Hack machine, rest your shoulders against the support (the head should pass between the rollers and not come off until the end of the squat).
2. Unlock the mechanism of the simulator, but do not straighten up to the end, as this will relax the quadriceps at the top point and create a large load on the knee joint.
3. With an inhalation, slowly squat down, as deep as you can.
4. IN lowest point, focusing on the heel (not on the toes), push off the platform and straighten your legs. They should not be straightened completely.

Different positioning of the legs on the platform in this exercise will allow you to focus on different muscles.

Leg extension - isolation exercise, loading only the quadriceps. Use it as the last in a set of exercises or a warm-up.
This exercise does not increase the mass of the hips, because it is isolated and is not used with large weights. Its function is to give nice shape and topography of the upper thigh.

After you sit on the machine, place the roller over your feet and slowly straighten your legs.

Lying leg curls

Flexion, like the previous exercise, is isolated and swings the back muscles of the thighs. Fitness trainers recommend doing this exercise at the end of your workout.

Also, do not focus on big weight, because in bending the legs lying down, the main thing is the technique of execution. Otherwise, there is no point in wasting time on such training. How to do lying leg curl:

1. Do not tear your pelvis off the bench of the simulator; it must be firmly pressed all the time.
2. The roller should be placed on the back of the foot or slightly above the foot, but not on the lower leg.
3. Do not allow the joints to voluntarily and quickly unbend. Try to hold your feet at the top point, then slowly lower the projectile to its original position. Lower it not to the end, do not throw it at the lowest point, otherwise the effect of the exercise will not be so strong.

Rises on socks (sitting, standing)

Calf raises are used to pump up the calf and soleus muscles.
For the lesson to be effective, you need to follow these tips:

• the range of motion of the ankle joint should be as large as possible, this stretches the muscles and increases the load;
• use weights in such a way that you can do a maximum of 10-12 repetitions.

With a standing barbell, the exercise must be performed in this way:

• take the bar and lift the barbell;
• feet should be shoulder width apart;
• Rise gently on your toes, try not to lose your balance.

Performing seated calf raises shifts the load on the soleus muscles. In the simulator, it is very simple to perform it:

• set the desired weight, sit on the simulator and put your knees on the rollers;
• straightens and flexes the ankle joint required amount once.

With dumbbells, the execution technique is somewhat different:

• sit on a flat bench and take dumbbells, put your feet on a full foot in front of you.
• ask the trainer to put dumbbells on your knees, as doing it yourself is traumatic.
• holding the dumbbells with your hands, unbend your ankle.

If you are new to the gym, then first you need to familiarize yourself with the basic principles of muscle growth, because without this knowledge, muscle growth is impossible.

Basic recommendations for beginners:

1. Exercises are divided into muscle groups and by the number of muscles that are involved in the work (isolating and basic). For beginners, it is recommended to do only the basic ones. They are responsible for rapid muscle growth. Basic exercises include exercises using free weights (for example, dumbbells or barbells). Isolation exercises should be avoided. Isolating exercises include exercises on simulators.
2. You need to follow the correct order of exercises. You need to start with large muscles, and then move on to small ones.
3. For quality exercises you need to do 6 to 12 repetitions. This will promote maximum muscle growth. A series of repetitions is called a "set" or "approach".
4. For a good muscle load, 3-4 sets are needed in one exercise.
5. Rest between sets should be approximately 2 minutes.
6. The average workout time should be 40-45 minutes.

These are the basic guidelines that a beginner should follow when doing a leg workout.

An exemplary complex for the legs

Let's look at leg training programs for different categories of people involved. By following the rules of training, you can achieve the desired result.

Newbie

You need to start training with. To do this, start with an easy one. You need to run at a speed of up to 8 km / h for 5-7 minutes.

Next comes the usual, at a speed of 10-12 km / h and a duration of 10 minutes. The pulse should be kept in the range of 80 to 90 beats per minute. Then comes the explosive run. The speed is 14 km/h, the duration is 5 minutes.
The pulse should be kept in the range of 110-120 minutes. After jogging, you need to rest for 3-5 minutes at a walking pace.

After 20 minutes on the treadmill, the muscles are fully warmed up and are now ready for heavy loads. If it is difficult for you to run in this mode, then it is recommended to find a comfortable speed on the treadmill and run for 15 minutes.

• pancakes weighing 5–7 kg, perform 8–12 times;
• pancakes weighing 10–12 kg, perform 8–12 times;
• pancakes 15 kg each, perform 6-10 times.

Then you can do the leg press.
This basic exercise can sometimes be used instead of squats (if there are problems with the spine, leg joints).

When performing the exercise, make sure that the lower back is pressed against the simulator. And you do not need to unbend your legs in the second phase.

Approaches are performed in this order:

• pancakes weighing 10 kg, perform 12-15 times;
• pancakes weighing 12–15 kg, perform 8–12 times;
• pancakes weighing 20 kg, perform 6-10 times.

The next exercise is the lying leg curl.

This exercise works the back of the thigh. In order to enhance the effect of the exercise, the training roller should lie on the tendon. And it is not recommended to put your knees on the platform of the simulator.

Approaches are performed in this order:

• weight 15–20 kg, perform 15–20 repetitions;
• weight 20–25 kg, perform 15–20 repetitions;
• weight 20–25 kg, perform 12–15 repetitions;
• weight 30-35 kg, perform 8-12 repetitions.

The set of exercises is completed by straightening the lower extremities while sitting. When performing this exercise, only the quadriceps are loaded. Approaches are performed in this order:

• weight 10-15 kg, perform 10-25 repetitions;
• weight 15–17 kg, perform 15–20 repetitions;
• weight 20-25 kg, perform 12-15 times.

This workout is good for beginners. After 1.5-2 months of training, the muscles get used to the load. These basic exercises general development legs. After 3 months of performing such a complex, you can complicate the program.

Lover

For amateurs, leg training takes a secondary place. Amateurs do not focus on these workouts for the following reasons:

1. Pumped leg muscles visually reduce the arms and shoulders.
2. When performing active leg training, cartilage surfaces can be destroyed due to the use of large weights.
3. When training the lower extremities, the correct execution technique is of great importance. Also, do not forget to warm up before exercise - it improves the elasticity of the ligaments, improves blood circulation in the hips, and prepares the joints for exercise.

For amateurs, it is enough to perform several types of exercises:

• squatting with a heavy bar;
• bending the legs lying on the simulator;
• straightening legs on the simulator.

Squats with a heavy barbell are performed in this way: the barbell must be placed on the shoulders higher and while doing it, keep your back straight.

You need to look ahead of you with your head up. The first set should be 12 reps. On the second approach, add weight and do 10 repetitions. The third approach is more weight and 8 reps. Fourth set - more weight and 6 reps.

Bending the legs on the simulator in the supine position develops the hamstrings, and lower limbs look more voluminous.

When doing this exercise upper part keep the body motionless, in motion - only the lower limbs. It will be enough to complete 5 sets of 12 repetitions. Strictly adhere to the technique of the exercise.
Leg extension on the simulator develops quadriceps. This exercise is done on final stage training, as it does not load lower part back and does not require much oxygen.

It will be enough to complete 5 sets of 15 repetitions, using the maximum weight possible for you.

Important! If you are interested in building muscle mass in your legs, it is recommended to perform these exercises 2 times a week. To simply maintain a good physical form It is enough to perform such a complex once a week.

Professional

The program is an example of a classic training. This program is recommended only for experienced athletes. According to the program, workouts are performed 2 times a week. A set of exercises:

• barbell squats- 8 reps, three sets;
• lunges- 12 reps, three sets;
• leg curls- 15 reps, three sets;
• lifts on toes- 25 reps, three sets;
• Romanian draft
• Barbell Bends- 10 reps, three sets;
• Roman bench- 25 reps, five sets.

The Coleman program is highly intensive and voluminous. It can be optimized for yourself and use extreme weight. A set of exercises:

• leg extension- 30 reps, four sets;
• barbell squat- 15 reps, five sets;
• Hack squats-15 reps, three sets;
• Romanian draft- 15 reps, four sets;
• donkey exercise- 30 reps, four sets.

The Frank Zane program is a very popular training scheme that Zane used during one of the periods of his career as a bodybuilder. Program for the lower extremities:

• pulling the leg back
• leg curl- 8-12 reps for 3 sets;
• leg extension- 8-12 reps for 3 sets;
• squats- 8-12 reps for 3 sets;
• Romanian draft- 8-12 reps for 3 sets;
• back lunge- 8-12 reps for 3 sets;
• donkey exercise- 30 reps for 3 sets;
• lifting on socks sitting- 30 reps x 3 sets.

With proper and consistent training of the thighs and calves, good results can be achieved.

The given examples from the programs help to individually select exercises and understand how to pump up legs at home for a man in a week.

And also in the article are exercises that show how to pump up Thin legs boyfriend or girlfriend.

Now everyone wants to have it. beautiful muscles you always want to show others, but not everyone knows how to pump them up correctly. Most often, both women and men train the lower body, so leg exercises with dumbbells have been developed specifically for such individuals. They can be performed as gym as well as independently at home.

Effective with dumbbells

Experienced athletes, of course, are able to independently compose for themselves suitable program, based own forces. It necessarily includes leg exercises with dumbbells, thanks to which you can become the owner of chic legs.

Beginners, on the other hand, do not know at all what they are capable of, so they cannot cope without the help of specialists. In order to pump up the muscles of the legs, they can go to the gym, but not everyone has such an opportunity, so in this case, a home set of leg exercises with dumbbells is needed. Below is the best option, which is used not only by novice athletes, but also by more experienced ones. It includes exercises for various groups muscles. To complete it, you only need to take dumbbells, a rug, comfortable clothes, and also set aside some time for classes.

Warm up

Very important point Before doing any leg exercise with dumbbells at home is a warm-up. It takes no more than 15 minutes, so you should not miss it in any case. The workout must include:

• running in place for one minute with high knees;
• at a fast pace about 10 jumps forward;
• alternating forward, sideways and back;
• up to 20 calf raises without extra weight;
• standard stretching (standing and sitting);
• "scissors" standing (having taken a step forward with one foot and back with the other, you need to change their places in the jump).

After the warm-up process is completed, it's time to start doing leg exercises with dumbbells. The workout below includes lunges, squats, and a few additional exercises that round out the workout by giving the final dose of leg work.

Bulgarian lunges

Beginners do not know much about this exercise, so they are unlikely to know how to do lunges with dumbbells of this type. In this case, the projectiles load the target muscles.

To perform it, you need to take dumbbells in your hands, stand with your back to a horizontal bench or chair and take a wide step forward with one foot, and the instep of the second foot should be placed on a bench or chair. The supporting leg should be slightly bent at the knee, the back should be kept straight, and the gaze should be directed forward all the time.

After inhaling, you need to slowly lower yourself down, while bending the supporting leg and at the same time tilting the body forward. The lowest point will be the point at which the thigh of the supporting leg becomes parallel to the floor. Then you should exhale and slowly rise, but do not straighten the knee completely.

In the first week of training, it will be enough for beginners to perform up to 8-10 repetitions in 2-3 sets. When it becomes easier to perform them, it is necessary to increase the number of repetitions by 5.

Side lunges

An exercise that perfectly works out the quadriceps of the thigh is very useful not only for building a gorgeous figure, but also for strengthening the musculoskeletal system.

As in the previous required weight must be kept in hand. To begin with, you should take the position of a soldier (stand up straight with your feet together), and keep your hands in front of you.

One leg must be taken to the side for a distance that is equal to twice the width of the shoulders. Then you should transfer the weight to one leg, slowly bending it at the knee, while taking the pelvis back, and tilting the body forward. The back during the lunge should be slightly arched, and one of the legs should be even. Having reached the bottom point, you need to dynamically return to the starting position, then change your leg and repeat the same.

The number of sets and repetitions must be counted in the same way as in the previous exercise.

Plie squats

Now it's time to start doing your favorite dumbbell squats. For girls, this plays a very important role. After all, with the help of plie, you can get rid of cellulite and transform body fat into the muscles. Although it sounds strange to some, not only girls can perform this type of squat. Men also do not mind using their own adductor muscles, as well as the gluteal muscles.

To perform this exercise, you will need to take only one dumbbell, but more weight. It must be grabbed at the base by the disk with both hands. Feet should be shoulder-width apart with toes turned outward 45 degrees.

Without bending your back or bringing your knees together, you should take a deep breath and lower yourself into a squat to a position where the thigh and lower leg form a clear right angle. At this point, you need to linger for about 3-5 seconds, all the while being in tension. Then you should exhale and rise up to the starting position, without unbending your legs to the end.

squat

Another perfect dumbbell squat for girls and men. They are known to everyone, because many people perform such exercises simply as morning exercises. Squats effectively work on the quadriceps of the thigh, as well as the buttocks. They are a great alternative that not everyone can place at home.

In each hand, take a dumbbell of sufficient mass, while holding neutral grip turning the palms towards the body. The legs should be spread slightly wider than the shoulders, spreading the socks a little to the sides, and the arms should be lowered along the body.

Straightening your back and taking a breath, you need to simultaneously take the pelvis back and squat, bending both knees. Having reached the parallelism of the hips and the floor, you should exhale and slowly return to the starting position, pushing with your heels. Approaching the highest point, you do not need to unbend your legs completely.

Since the exercise is simple, it will take longer to complete it than the previous ones. Beginners who have not yet developed muscles should start with 3 sets of 15 reps each. Weekly, the number of repetitions should be increased by about 5-8 times. More experienced athletes who want to keep fit at home need to do 3-4 sets of 25-30 repetitions.

Additional exercises

In addition to the main ones, there are also additional exercises with dumbbells for the legs and buttocks. You should also pay attention to them, because they will be the perfect end to any workout.

Such exercises with dumbbells for leg muscles are recommended for both beginners and professionals in order to get the maximum effect.

Deadlift

The first exercise is the deadlift, which is performed on straight legs using dumbbells. It focuses on the development of the muscles of the buttocks, as well as the back of the thigh.

Taking dumbbells in your hands, standing up straight and bringing your shoulder blades together, you need to spread your legs hip-width apart, bending your back in lumbar. Hands with dumbbells can be held either along the body or in front of you. The knees must be loosened and slightly bent. During the pull, you need to look only forward, focusing on the exercise, without being distracted by external factors.

After inhaling, you need to tilt the body forward, pull back the pelvis and keep your knees motionless. Dumbbells must be kept at some distance from the shins. At this time, you should stretch the muscles at the lowest point, holding out in this position for about a couple of seconds, but no more. Then you need to make a smooth exhalation and gradually rise to the starting position. At the last point, remember to bring the shoulder blades together.

Deadlift

This exercise is a simplified version of the standard barbell row. Most of the load during execution goes to the muscles of the back and legs.

Lowering into a pose, you should take the dumbbells in both hands with a direct grip. The back must be straight, while the muscles of the core must be strained. On exhalation, it is necessary to lift. Having clearly taken starting position, you need to place your feet wider than your shoulders, bend at the waist and lower your arms with shells.

Gathering your strength, you need to lean forward, at the same time pulling back the pelvis and bending the legs at the knees. When the dumbbells touch your knees, you should smoothly return to the starting position, first straightening your knees, and only then straightening your back.

Rise on socks

The simplest exercise aimed at strengthening the calf muscles can be easily performed in the gym, at home, on the street. It is ideal not only for people who have connected their lives with sports, but also for those who daily overcome a considerable distance on foot.

Taking the dumbbells, standing straight and stretching your arms along the body, you should position the foot so that the heel is confidently on the floor. Legs should be spread slightly wider than shoulders.

After exhaling, you need to rise as slowly as possible on your toes as high as possible and, having reached the highest point, linger for about one to two seconds. Then you should inhale and just as slowly lower yourself to the starting position. It is advisable not to touch the floor with your heels and keep your leg muscles tense all the time, but if you can’t keep balance for the first time, then you can still touch the surface with your heels.

During lifts, you do not need to bend your knees, because in this case the exercise will already turn into a squat and, accordingly, the desired effect will not be obtained. If desired, you can carry out lifts not on both legs at once, but on one, alternating them after a certain number of repetitions.

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

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

Today in the sports goods market you can find the most different variants shells. An important option that significantly affects the price of the product 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 a good physical training, then throw a couple of pancakes and you can start practicing.

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

For leg muscles

Squats

An excellent basic exercise is the classic squat. There is no doubt about their usefulness, neither for bodybuilders, nor for powerlifters.

Classic squats are performed as follows:

Place your feet shoulder-width apart or slightly wider. Taking the dumbbells in your hands, begin to squat slowly.

While inhaling, you need to sit down to the parallel to the floor, and while exhaling, you need to return to the starting position.

By squatting below 90 degrees to the floor, you can additionally load the gluteal muscles.

The number of approaches is from 3 to 5. The number of repetitions is from 10 to 15.

Lunges

To do this, take dumbbells in your hands and straighten them down. Put your left foot forward.

The right straight leg is laid back, the knee is in weight, the toe rests on the floor. Perform lunges forward on the left knee.

Then, change the stance and repeat the exercise for the right leg. Remember to keep your balance and keep your back straight.

Legs cannot be crossed, as this threatens to lose balance and fall to the floor, which promises injuries.

We keep the number of repetitions at the level of 10-15, approaches - 3-5.

Work on the calf muscles

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

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

Developing hands

"Hammer"

The exercise is performed while standing, put your feet shoulder-width apart. In the starting position, the arms should be lowered down. Turn your palms towards you.

On exhalation or while holding your breath, bend your arm at the elbow and raise the dumbbell right hand to the shoulder. When inhaling, lower your hand to its original position. Next, do the same, but with your left hand.

Fulfilling this exercise, body and elbows must be motionless. Even with just 10-15 reps, you can fully feel the work of your biceps. It is necessary to perform the hammer at a slow pace.

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

Other options for working out biceps

There are two more exercises. The first exercise is performed standing on the floor or sitting on a chair. In the first case, the legs should be placed shoulder-width apart.

Hands with dumbbells should be spread apart with palms up. We begin to bend our elbows, lifting the dumbbells to shoulder level.

The next exercise requires a chair or bench. It must be performed alternately with each hand. We sit on a chair and spread our legs wide. The back is slightly tilted forward.

The elbow of the left hand rests on the knee of the left leg. We begin to bend the arm at 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 dumbbells up, it is necessary to twist the brush outward.

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

Making triceps stronger

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 starting position, hold the dumbbells with both hands above your head.

As you inhale, lower it to the back of your head, and as you 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 you to lower the dumbbell even lower, which will increase the range of motion.

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

Basic development of the pectoral muscles

Bench press

This exercise will require a little preparation. It is necessary to place the bench at an angle of about 30-40º. It is also recommended to fix it firmly so that it does not stagger. Lie down on a bench with your feet comfortably on the floor.

In the starting position, your elbows should be below or on the same level with the bench. Next, raise your arms up as you exhale. Slowly inhaling the air, return to the starting position.

Outwardly, this should resemble a regular bench press. Make sure that your hands are always at the same level with each other.

Upper chest work

The first exercise is performed while standing on the floor. Place your feet shoulder-width apart. Grab a dumbbell with both hands and extend your arms forward at shoulder level. Begin to pull the dumbbell to your chest, bending your elbows. Then return to the starting position.

The second exercise is called scissors. You need to perform it while standing, placing your feet shoulder-width apart. Straighten your arms in front of you with dumbbells and alternately perform an overlap. For example, first move your right hand over your left, and then vice versa.

We strengthen the back

dumbbell row

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

First, with the knee of the right leg and the right hand, we rest against the bench. Bend the left leg slightly at the knee and place it on the floor. We lower the left hand with a dumbbell down.

We begin to pull the dumbbell to the belt, reducing the shoulder blades. After 10-15 repetitions with the left hand, we change the hand, rearranging the legs in reverse.

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

Shrugs

The exercise is performed while standing, the legs should be slightly narrower than the width of the shoulders. In the starting position, the arms with dumbbells must be completely lowered down.

As you exhale, using the trapezius muscles of the back, raise your shoulders to your ears. In the highest position, freeze for 2-3 seconds. In this case, you can not bend your arms.

As you inhale, slowly lower your shoulders to the starting position. And start the exercise again. When performing, you should not stand on your toes, swing or bounce, helping yourself due to inertia - this will steal part of the load from the target muscles.

It will be enough to do 3-4 sets of 15-20 repetitions.

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"Skier"

The exercise outwardly resembles the movements of the hands of a skier. Performed standing. Place your feet shoulder-width apart. We bend one arm with a dumbbell in front of us at a right angle upwards. We bend the second arm at a right angle down behind us. Alternately change the position of the hands.

Projectile thrust to the chin

The third exercise is performed standing on the floor, legs together, knees slightly bent. Hands with dumbbells are lowered along the body. Bending your elbows to a 90-degree angle, raise the dumbbells to your armpits. In this case, the elbows should be turned outward and brought forward. At correct execution only the muscles of the shoulders work.

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

Raising the arms to the sides in an inclination

The next exercise will not make your shoulders strong, but it will visually increase their width and make them more prominent.

Considering the fact that shoulder joint easy to injure, it is recommended not to take heavy dumbbells until you learn how to perform the exercise with absolutely correct technique.

To perform the exercise, we tilt the body at a right angle forward, keep the legs shoulder-width apart. We lower our hands with dumbbells down, palms inward.

We begin to raise our hands to the sides. They should be straight, but you can bend them slightly at the elbows. The torso must be kept in a slope throughout the performance of all repetitions.

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

Lifting projectiles up

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

Then, you need to raise your hands up, turning your palm outward. First, do 1 repetition with your right hand, and the next with your left.

In the process of returning the hand to its original position, it is worth turning the palm back towards you and pressing your hand to your chest.

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

Training schemes

You can choose one of the training options below. For constant progress, after 2-3 months, replace the selected training scheme with another one.

For men

Option 1	Option 2	Option 3
Monday. Back and shoulders: Dumbbell pull to the belt. Shrugs. Wiring with dumbbells in a standing position.	Tuesday. Chest and triceps: Bench press. Bench Press incline bench. Push-ups with narrow setting hands with additional weight. Alternately lowering the hands behind the head.	Monday. Back and shoulders: Dumbbell pull to the belt. Shrugs. Standing dumbbell spread. Incline dumbbell raise.
Wednesday. Chest and triceps: Bench press. Scissors. Alternately placing hands behind the back of the head. Simultaneous establishment of both hands behind the back of the head.	Thursday. Back and biceps: Alternate raising of hands for biceps while sitting. Hammer. Dumbbell pull to the belt. Shrugs. Alternate raising of hands with an emphasis on the bench.	Wednesday. Chest and triceps: Push-ups with claps. Alternate lowering of hands with dumbbells behind the head. Bench press.
Friday. Legs and biceps: Squats. Rise on socks. Hammer. Alternately raising the arms to the biceps in a standing position.	Saturday. Legs and Shoulders: Squats. Rise on socks. Lunges. Wiring dumbbells to the side in a standing position.	Friday. Legs and biceps: Rise on socks. Hammer. Raising hands for biceps while standing.

For women

Option 1	Option 2	Option 3
Monday. Back and shoulders: Wiring with dumbbells in a standing position. Raising the arms to the sides in an inclination. Shrugs. Dumbbell row with one hand with an emphasis on the bench.	Tuesday. Chest and triceps: Push-ups from the floor wide staging hands Push-ups from the floor with a narrow setting of hands. Lowering both hands behind the head.	Monday. Back and shoulders: Shrugs. Raising a hand with a dumbbell in an emphasis on the bench. Incline dumbbell raise. Standing dumbbell spread.
Wednesday. Chest and triceps: Bench press. Push-ups from the floor with a wide setting of hands (without dumbbells). Alternately lowering the hands behind the head. Push-ups from the floor with a narrow setting of hands (without dumbbells).	Thursday. Back and biceps: Hammer. Shrugs. Raising hands for biceps while standing. Dumbbell pull to the belt.	Wednesday. Chest and triceps: Wiring dumbbells in a prone position. Bench press. Push-ups with narrow arms. Push-ups with wide arms.
Friday. Legs and biceps: Lunges. Squats. Alternately raising hands for biceps while sitting. Rise on socks.	Saturday. Legs and Shoulders: Breeding arms with dumbbells in the slope. Squats with dumbbells. Lunges. Toe raises.	Friday. Legs and biceps: Squat on one leg (pistol). Lunges with dumbbells. Calf raises with dumbbells. Raising the hands to the biceps in a standing position.

Injury Prevention

Follow the following rules that can save you injury:

1. Warm up well before every workout. Pay attention to all muscles and joints during the warm-up.
2. Each exercise must be performed correct technique. Any deviation from it can lead to sad consequences.

You need to build your classes at home or in the gym 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 muscle fibers in novice athletes. More advanced athletes can afford to exercise 5 times a week or even more.

You can work out each muscle group with the help of certain sets of exercises. They must be carried out clearly, following all the recommendations. If you follow the correct order of training, then you can accurately load the right muscles and do not involve other parts of the body in the work.

This is not the whole list possible exercises that can be performed with dumbbells at home. But they are quite enough to build a strong body.

As you perform the exercises, it is recommended to gradually increase the weight of the dumbbells. The specified number of approaches and repetitions is relative. Everyone should set the load on their own, depending on the level of physical fitness.

Constant progression of loads will help you develop and improve your results. An example can be seen in the following image:

Thinking about how you can improve the lower body, making it toned and strong? We are offering to you best exercises for thighs and buttocks with dumbbells at home, suitable for both women and men.

Strength training is a great way strengthen muscles, accelerate metabolism metabolism and improve figure. You can engage in power loads not only in the gym, but also at home. Today we will look at the most effective exercises for the thighs and buttocks with dumbbells. Regular workouts help you make your body beautiful and slim.

What is important to know before you start doing the dumbbell leg exercises below:

1. Number of repetitions of exercises depends on your goals. If you want to lose weight, do 4-5 sets of 20-25 reps. If you want to increase muscle mass, perform 3-4 sets of 10-13 times, but with the maximum possible weight.

1. Dumbbells should be of such weight that you can perform a given number of repetitions. Moreover, 2-3 exercises on each approach would be given to you with great difficulty. Therefore, the weight of dumbbells is selected individually. Girls as a guide can start with dumbbells from 2 kg. It is important to understand that depending on the exercises, the weight of the dumbbells may vary.

1. Perform a full set of strength exercises for the hips and buttocks 1-2 times a week, but if you wish, you can do it 3 times a week.

Exercises for the thighs and buttocks with dumbbells

Since squats and lunges put a lot of stress on the joints, even at home, try to exercise in sports shoes. Also make sure that during exercise knees do not go forward toe; if that still doesn't work, do a less deep squat until you adapt to the load. For the first time, you can do exercises without dumbbells to learn the technique.

1. Lunge on the spot

Take dumbbells in both hands and take a wide step forward with your right foot. This will be the starting position. The wider the legs are apart, the more the buttocks work. Lower your left knee so that your right thigh and shin form a right angle. Keep your back straight. Then rise to the starting position. Do the required number of repetitions and change legs.

2. Lunge forward

Take dumbbells in both hands, spread your legs a little - this will be the starting position. Step forward so that the thigh of the front leg forms a right angle with the lower leg, and the knee of the other leg just touches the floor. Return to starting position. After you have completed the required number of repetitions, switch legs.

3. Reverse lunge

The reverse lunge is different in that you put your foot back instead of forward. Make sure that the front leg forms a right angle. Keep the body straight, there should be a small distance between the legs. At first, it may be difficult for you to keep your balance, but over time you will get used to it.

4. Plie with a dumbbell

Spread your legs wide and turn your toes out as far as possible. Take one dumbbell in both hands and sit down until your thighs are parallel to the floor. The buttocks should be tense, the back should be straight. Push through your heels and return to the starting position. In this exercise, the buttocks and inner thighs are especially active.

5. Deadlift

Legs are straight, shoulder-width apart, dumbbells in both hands. Lower your back as far down as possible, but so that your back is straight, not round. The knees should not bend. Feel the tension in the muscles of the back of the thigh. Return to starting position. Repeat the exercise as many times as needed.

The presented exercises make all the muscles of the thighs and buttocks work. If you don't want noticeable relief, train with light weights but high reps. Be sure to follow your feelings exercises should not cause pain in the lower back and joints.

As you can see, do strength exercises for the hips and buttocks, you can do it at home, for this you only need dumbbells, sneakers and a little time.

Leg exercises with dumbbells for men can be done both in the gym and at home. As practice has shown, with a competent approach, it is possible to achieve good result and at home. Moreover, the result of "home" athletes often exceeds the result of athletes involved in gyms. Of course, this largely depends on how well the training program and nutrition plan are drawn up. But more on that later. Below we will look at the main exercises with dumbbells for men, which will bring maximum results.

Squats with dumbbells.

This is one of the main and basic exercises for leg training at home. Try to squat so that the knee does not go beyond the toe line. At the same time, take the pelvis back. In general, the technique of all exercises is clearly visible in the image.

Squat with wide legs.

Unlike the previous type of squats, in an exercise with a wide setting of the legs, the back of the thigh and the gluteal muscle are more involved in the work.

Lunges with dumbbells.

Perhaps this is one of the most effective exercises with dumbbells at home for men. In this movement, the back of the thigh and the gluteal muscle work great. The advantage of this exercise is that very large dumbbells are not needed for a full load, and you can more than fully load your legs at home.

Lunges can be done with a step forward, with a step back and even with a step “at an angle”. I recommend starting with regular lunges, stepping forward.

Deadlift with dumbbells.

This is one of the best exercises for training the back of the thigh and gluteal muscle. It is very important to catch the tension in the muscle at the bottom point. If there is no tension in the back of the thigh, straighten your legs more and keep your back straight.

Tilts with dumbbells.

In fact, this is an analogue of deadlift, and also includes the gluteal muscle in the work.

Rise to the platform with dumbbells.

If you train at home, you can use any hill as a platform.

Calves with dumbbells standing.

This is an exercise for the calf muscles.

These are the basic dumbbell leg exercises for men. It is also important in what sequence and within what program they are performed. On average, the legs are fully trained once a week, and on the remaining days, other muscle groups are trained. This is called a "training program" and is tailored to your goal: burn fat and get muscle definition and endurance, or vice versa, gain more mass if you are lean.