Training complex with dumbbells. Exercises with dumbbells at home

Let's say that you don't have the opportunity to go to the gym, but you have dumbbells at home. Most of the exercises presented here can be performed at home. All you need is a pair of dumbbells. The bench can be safely replaced with an ordinary chair or stool.

Keep in mind: with a conscientious approach to business, the result will be no worse than what you would have achieved in the gym. Combine power training with cardio and flexibility training, and then you will be successful.

Breast

To strengthen the chest muscle, 3 things are needed: concentration, control and contraction. You need to concentrate and know which muscles work in the exercise. Control means that you monitor the movements and speed of the exercises. The slower you do them, the more you load the muscle fibers. slow pace also reduces the risk of injury. When you focus on the muscles being trained, the effectiveness of the exercise increases.

Great chest workout. It can be performed on a flat bench, an incline bench, or a bench with a negative slope. Thus, you can shift the load to the middle, top, or bottom of the pectoral muscles. Try to lower the weight slowly so that you feel the same muscle tension as when lifting the weight. Lifting dumbbells too fast can lead to injury shoulder joint. It is also important to choose the right dumbbell weight. There should be enough resistance so that you can feel how your pectoral muscles.

An excellent exercise for the development of the pectoral muscles. Its value lies in the fact that it makes it possible to exclude all auxiliary muscles from work and the load on the chest will be concentrated. Reduction of hands with dumbbells can be performed on a horizontal bench, an inclined one, and a bench with a negative inclination. This will allow you to better work out different parts of the chest. To perform the exercise, take dumbbells and lie down on a bench. The shoulder blades are brought together. Deflection in the lower back. Legs firmly rest on the floor. Hold the dumbbells at arm's length above your chest, palms facing each other. As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows. As you exhale, bring your hands together, returning to the starting position.

With this exercise, you can increase the volume of the chest. To do this, lie on your back on a bench. Feet firmly rest on the floor. Hold the dumbbell in front of you at outstretched arms. As you inhale, lower the dumbbell behind your head (in the final phase of the movement, you can slightly bend your arms at the elbows). As you exhale, return to the starting position.

Back

IN Everyday life we use the muscles of the front of the body more, so the back muscles are often underdeveloped, which leads to a stoop. Your goal is to develop your entire body evenly. The exercises we offer with dumbbells will help you with this.

The bent over dumbbell row is a great basic exercise for developing your core and upper back. When performing this exercise, a special stand is used, which makes it possible to completely turn off the lower back from work in order to avoid injury. The value of the exercise is that it can help even out the imbalance of the back. To do it, do the following: put your left knee on the bench. Then bend down and rest your hand on it. The body is almost parallel to the floor. Deflection in the lower back. The right foot is on the floor. Hold a dumbbell with your right hand neutral grip. As you exhale, pull the dumbbell to the lower abdomen, by contracting the back muscles. On an inhale, slowly lower the dumbbell to the starting position. Repeat the exercise on the other side.

This is an exercise for working out the muscles of the back. The main load here is received by the latissimus dorsi. The main advantage of this exercise is that when it is performed, the load is removed from the lower back. Therefore, this exercise is suitable for people who cannot be loaded. lower part back. to perform it, take the dumbbells and lie face down on an incline bench. Hold the dumbbells with a neutral grip, with your arms straight on the sides of the bench. As you exhale, raise the dumbbells by bending your elbows. On an inhale, lower the dumbbells to the starting position.

Shrugi is an exercise that is aimed at training the trapezius muscle. Shrugs are performed with both dumbbells and a barbell. The advantage of dumbbells is that the movement of the exercise becomes more natural and the amplitude of the execution increases. To do this, take dumbbells in your hands and stand up straight. Stretch your arms at the seams. As you exhale, pull your shoulders up as high as you can. Hold this position for a second and return to the starting position.

Legs and buttocks

Although barbell exercises are considered the most effective for the muscles of the legs and buttocks (due to the possibility of using large weights), nevertheless, with the help of dumbbells, these muscle groups can also be worked out with sufficient quality. To achieve what you want, the main thing is to do the exercises correctly. All movements must be clear and precise. And as a result, in addition to impressive external results, you will get strong legs and buttocks, which will allow you to noticeably improve your performance in other sports, such as running and jumping.

1. Straight Leg Row with Dumbbells

In this exercise, the muscles of the buttocks receive the greatest load, rear surface hips and waist. The hands during the dumbbell row are in a more comfortable position than the fixed bar of the bar. Due to this position of the hands, it is possible to shift the center of gravity, due to which the load on the extensors of the back is reduced and the load on the back of the thigh is more concentrated. To perform this exercise, take dumbbells and stand up straight. Place your feet shoulder-width apart. While inhaling, pulling the pelvis back and leaning forward, slowly lower the dumbbells down. As you exhale, return to the starting position.

Squat is a basic exercise for strengthening the muscles of the front and back of the thighs and buttocks. By doing it, you also engage the muscles of the internal and external surfaces hips. To perform this exercise, take dumbbells in your hands and stand up straight. Feet shoulder-width apart, toes slightly apart. Hands with dumbbells are lowered along the body, palms look inward. Keeping your pelvis in a neutral position, straighten chest. Inhale, hold your breath and draw in your stomach. Squat down as if you want to sit on the edge of a chair. Don't lift your heels off the floor. Lower yourself until your thighs are parallel to the floor. Return to starting position. At the moment of maximum effort, exhale.

Lunges with dumbbells are one of the best exercises for training the legs and buttocks. In this exercise maximum load get hamstrings and gluteal muscles. To do this, take dumbbells in your hands and stand up straight. Legs shoulder width apart. Connect the shoulder blades, lower your shoulders, tighten your abs. Hands with dumbbells are lowered along the body, palms are turned inward. Take a wide step forward with your left foot and lower into a lunge so that your left knee is over your ankle and your right knee is facing the floor. The right leg rests on the toe. Straighten your legs and take a step forward and lunge with your right leg. Continue alternating legs as many times as needed.

Biceps

As with any performance strength exercises, when training biceps with dumbbells are very important correct technique and concentration. Also try to avoid common mistakes doing biceps exercises. For example, many do not fix the shoulders and the body in a fixed position, which takes some of the load off the biceps. Only the muscles that support the elbow joint should work, and the shoulders, wrists and body remain motionless.

1. Curls with dumbbells

The dumbbell curl is one of the best exercises for training the biceps. The advantage of dumbbells over the barbell is in the increased amplitude of the turn of the hand, which provides a better study of the biceps muscle. This exercise can be performed standing or sitting on a vertical or incline bench. To perform it, take dumbbells and stand up straight (or sit on a bench). The elbows are pressed to the sides of the body and remain motionless throughout the movement. As you exhale, bend your elbows. On an inhale, straighten your arms back to the starting position.

2. Bending the arms with dumbbells with a grip "hammer"

Hammer is an isolating exercise aimed at developing the shoulder muscle (brachialis), the muscle that is located under the biceps and which gives it such a desirable peak for all athletes. Perform the exercise standing or sitting on a bench. To do this, take dumbbells with a neutral grip and stand up straight or sit on a bench. The arms are extended to the sides of the body. As you exhale, raise the dumbbells to shoulder level. On an inhale, lower the dumbbells back to the starting position.

The peculiarity of this exercise is a large range of motion and a powerful peak contraction at the top point. The biceps receive the maximum load in this exercise. For correct execution Exercise Sit on a bench and place your feet slightly wider than your shoulders. Take a dumbbell, bend over a little and rest your right elbow on inner part right leg. As you exhale, lift the dumbbell to your upper chest. On an inhale, return to the starting position. Perform the required number of times and repeat the exercise for the other hand.

4. Bending the arms with dumbbells on the Scott bench

The Scott Bench Dumbbell Curl is a targeted biceps workout. The advantage of this exercise is that it excludes the use of cheating, therefore biceps shoulder receives the maximum load. To perform it, sit on the Scott bench and take dumbbells in both hands, palms facing up. You can also take dumbbells with a hammer grip (palms facing each other) - to work out the shoulder muscle (brachialis). As you exhale, straining your biceps, bend your arms as much as possible, lifting the dumbbells to your shoulder. Lower the dumbbells as you inhale.

Triceps

When you train triceps, as well as any other muscle groups, you need to use various equipment, including dumbbells, in order to diversify the load as much as possible. Try to feel the work of the triceps and always follow the technique. Remember that when you focus on how your muscles work during a workout, you will use more muscle fibers. Therefore, each repetition and approach is more effective, and you get the desired results much faster.

The French Press is a unique exercise for training the triceps. This exercise allows you to work out the triceps along its entire length. When performing this exercise, the emphasis is on the load of the long head of the triceps. This exercise can be performed lying down or sitting. We propose to consider the implementation french press lying. Lie down on a bench and grab the dumbbells with your palms facing each other. As you inhale, bend your arms and lower the dumbbells to your ears. As you exhale, extend your arms at the elbows, returning to the starting position.

Another exercise with dumbbells for pumping triceps. This exercise may not be the best for training triceps, but doing it diversifies your arm training, which will undoubtedly benefit you. It is carried out as follows: take in right hand dumbbell and rest your left knee on the seat of the bench. With your left hand, also rest against the back or seat of the bench. Bend your working arm at a right angle - this will be your starting position. Now straighten your arm at the elbow to full extension, hold for a split second and return to the starting position. Perform the required number of times and repeat the exercise for the second hand.

Shoulders

In most exercises for deltoid muscles you hold the dumbbells at a considerable distance from the body, so they seem heavier than the barbell. Therefore, in order to properly work out the muscles, start exercising with not very heavy dumbbells. The following exercises will improve the shape of the shoulders by developing and strengthening the deltoid muscle.

This exercise strengthens the middle and anterior bundles of the deltoid muscles. To do this, set the back of the bench at a right angle. Take dumbbells and sit down. The knees are bent, the feet are flat on the floor. Bend your arms at a 90-degree angle and spread them apart so that your shoulders are parallel to the floor. The palms are facing forward. Tighten your press. The back is straight, the lower back is tightly pressed against the back of the bench. Holding the position of the torso, raise your arms with dumbbells above your head. Slowly return to the starting position.

The Arnold press is a basic exercise for the development of the deltoid muscles. In this exercise, all three beams are involved, but the main focus is on the middle and front beam. Due to the turn of the arms, the rotator muscles of the shoulder are also included in the work: coracobrachial, supraspinatus and infraspinatus. The technique for doing this exercise is as follows: stand up straight or sit on a bench. Take dumbbells in both hands and fix them at neck level, while pointing your palms towards you. Inhale and holding your breath squeeze the dumbbells up while rotating your hands at the wrists. Exhale at the end of the movement. Inhale and lower the dumbbells along the same path.

Incline dumbbell raise is the most effective exercise for the posterior deltoid muscle. This exercise is the only one that allows you to qualitatively work out the back head of the delta. To perform it, take dumbbells and lean forward, slightly bending your knees. Hands with dumbbells are lowered down. As you exhale, spread your arms out to the sides at the same time. On an inhale, lower your arms to the starting position.

4. Breeding dumbbells to the sides

This is an isolation exercise for working out the middle bundles of the deltoid muscles. You can do it standing or sitting on a bench. To do this, take dumbbells with a neutral grip, palms facing each other. Stand up straight or sit on a bench. The arms are slightly bent at the elbows. As you exhale, spread the dumbbells to the sides without changing the angle at the elbows. On an inhale, lower your arms to the starting position.

Dumbbells are the most common and affordable training equipment. They make it possible to train at home creating an effective alternative to a professional gym. Now developed a large number of exercises with dumbbells at home. With the proper approach to training, following the principles of a diet for gaining muscle mass and applying recovery procedures, you can achieve impressive results.

For muscles to become a source of pride, you need to train regularly, including exercises with dumbbells in your home workouts. Each muscle group that will be stimulated during training requires an individual approach. An important role in achieving the result is played by work on specially created training programs. Usually, in bodybuilding programs, the list of exercises is divided into component blocks. Each block is designed for a specific muscle group. At home, you need to work on a specific program. Next, we will look at the basic exercises with dumbbells and training programs. In order to successfully exercise at home, we advise you to get sports equipment. You will need a small number of devices that play a key role in training. to items sports equipment relate:

dumbbells for men or barbell;
horizontal bar for exercises;
gymnastic bench;
bars.

For training, it is very important to have dumbbells at home or barbells. Many fitness instructors recommend using dumbbells at home. They are more versatile. It is recommended to use dumbbells for men with the ability to vary the weight, that is, with interchangeable pancakes. This will allow you to do a variety of exercises with dumbbells at home and adjust your working weight. A gymnastic bench, a horizontal bar and bars are necessary for the direct practice of exercises. All inventory is compactly placed in an ordinary apartment or room. Buying equipment is quite simple - it is on sale in almost any sporting goods store.

Description of the exercise technique

take a lying position on a bench;
take the dumbbells in your hands, lower them to your chest, take your elbows in different directions;
squeeze the dumbbells up, bringing them together until the arms are fully extended;
return to the previous position.

Breeding dumbbells to the sides in a prone position

take a sitting position on the edge of the bench;
symmetrically clasp dumbbells;
lean back on the bench
stretch your arms with shells up, slightly bending at the elbows;
gently spread your arms to the sides;

Rising forward from a standing position

spread your legs shoulder-width apart, take the dumbbells with a direct grip, straighten your back;
in turn, raise your arms almost to your shoulders;
at the final point of movement, the angle at the shoulder joint should be approximately 90 degrees;

Press from a standing position

take dumbbells, put your feet shoulder width apart;
raise the shells up, fix at shoulder height;
slowly start straightening your arms with projectiles in an upward direction;
fix outstretched arms with working weight, dumbbells should create a straight line in the final phase;
return the projectile to shoulder height;

french press

take a position lying on a bench;
take dumbbells with a straight grip, raise and straighten your arms;
smoothly deflect the arms with the projectile back, towards the head, by 45 degrees - this position is the starting position;
continue to bend your arms, lowering the shells to your head;
reach bottom point, at which a right angle is formed between the forearm and shoulder;
return to starting position.

Dumbbell press for biceps from a standing position

take dumbbells with an average grip;
fix the legs shoulder width apart, straighten the legs;
bend a little in the lumbar region, lower the shells to the hips;
start bending the arm;
start turning the palms inward when the arms form a 90 degree angle;
reach shoulder height with palms;
gently lower your arms.

Squats

place your hands at the seams;
socks with knees look forward;
bend in the back, head up;
sit down and take dumbbells;
return to the starting position without extending the knees by 100 percent;
sit down to parallel, without crossing the line of socks with your knees;
return to the starting position, do not unbend your knees 100 percent.

Lunges

stand up straight, take dumbbells;
take a step forward with the right foot, leave the left in the same position;
sit down with a straight back, do not bend in the belt;
the knee of the front leg should not go forward, and the lower leg should be perpendicular to the floor;
push the feet off the floor;

Rise on socks

stand up straight, take dumbbells;
lower your hands to the level of your hips;
keep free weight in straight arms, start to slowly lift your feet off the floor;
rise on toes;
return to starting position.

Training programs

General

Tuesday:

Lifting dumbbells for men from the chest in a lying position on a bench, 3 sets of eight reps.
Breeding dumbbells to the side from a prone position. 3 sets of eight reps.
Push-ups from the floor with the position of the hands with an average grip. 3 approaches, each perform to the stop.
Lifting dumbbells for men in front of them from a standing position. 3 sets of eight reps.
Standing press. 3 sets of eight reps.

Thursday

Pull-ups narrow grip. 3 approaches, perform each until it stops.
Pull-ups with a wide grip. 3 approaches, perform each until it stops.
French bench press from a prone position. 3 sets of eight reps.
Push-ups on bars. Perform three approaches, each to the stop.
Dumbbell exercises for men for biceps from a standing position. 3 sets of eight reps.

Saturday

Lifting straight legs to the stomach from a hanging position on the bar. 3 sets, each to the stop.
Squats with dumbbells. 3 sets of eight reps.
Lunges. 3 sets of eight reps.
Lifting on socks with dumbbells. 3 sets of eight reps.

Training must begin with a warm-up. 10 to 15 minutes of active warm-up will prepare the muscles for the load and stimulate them to grow more actively. After the warm-up, classes with dumbbells and other exercises follow the main program.

As mentioned above, the program is divided into blocks. This is necessary in order to load the muscle group in partial or complete isolation from the rest. Thus, an accentuated load completely consumes the muscle resource and stimulates their growth in the future. Working on other groups on the rest of your training days gives you time to rest and recover. This is necessary in order to exclude the onset of overtraining syndrome and subsequent injuries.

Delta and leg program

Program for pectoral muscles, biceps, abs, deltas

Nutrition

High-quality execution of training programs with dumbbells and adherence to the regime is only half the battle. A truly beautiful and strong body must be built from something. The body receives building material from food. There are many diets that work to increase weight and muscle mass. In order to choose the most suitable one, you need to follow the key principles of nutrition:

Frequent meals (it is important to eat about 6 times a day with a break between meals of no more than three hours);
Follow the daily norm of proteins, fats and carbohydrates for weight gain (about 3 grams of protein, 6 grams of carbohydrates and 1 gram of fat per kilogram of weight);
Observe the ratio of simple and complex carbohydrates (30% simple from sweets, fruits and honey and 70% complex from cereals, bread, vegetables);
Consume a large amount of clean water (about 3 liters of water per day).

Recovery

The most important factor in muscle growth is the conditions for rest after exercise. Muscle development occurs precisely during periods of recovery. The recovery process consists of sleep and compliance with the training cycle. Sleep should last at least 8 hours a day . Many instructors also recommend getting about an hour of sleep during the daytime. Cyclicity plays an important role training process. A separate muscle group must recover for several days, which is why training programs consist of blocks. One block consists of exercises with dumbbells for one or two muscle groups. This allows you to keep the intensity and isolate individual groups. muscle tissue. Thus, the muscle has time to recover and grow. List of exercises with dumbbells at home and other types home fitness- a brilliant opportunity to build the body of your dreams. You will not depend on anyone and will not spend a single extra penny.

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. To bring yourself in good shape ten or twenty of them may well be enough.

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 give classes required time. Visiting beauty salons, cosmetics, perfumes and even morning work-out 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 proper development body and individual muscles they must be chosen carefully.

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.

Reception would be very helpful. 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 BCAAs. 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 simplest and most affordable ways to control: maintaining training diary, regular body measurements, weighing, photographing, resting heart rate 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 later, after the same 30 squats, this heart rate has become several beats per minute lower, 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 gradual increase 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 plates on the fingerboard.

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 exercise 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 the full physical development, for maximum results in reducing excess weight you just need 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 enough deep breathing and an increase in heart rate to moderate and average pulse values (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 performing them, a heart rate of at least 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, bench 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 the new conditions of existence, giving its psyche the opportunity 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 workouts with dumbbells have 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!

Dumbbell exercises- the most affordable way to maintain shape and increase muscle volume at home. At home, dumbbells do not take up much space, they are inexpensive, easy to use and, most importantly, extremely effective. Regular dumbbells are able to load and force the vast majority of your muscles to work. They can be used by both beginners and experienced bodybuilders, both men and women. And if for some reason you cannot afford to work out in the gym, we will show you how you can transfer training with dumbbells to your home environment.

By the amount of the load itself - everything is individual. For beginners, as a rule, it is recommended to do two or three sets, repeating the movements 6 to 10 times. The weight of dumbbells can be estimated like this: you freely pull yourself up 8 times in three sets - at first dumbbells weighing 8-10 kg will suit your biceps / triceps, no - take less. In any case, over time you will need to increase the weight, so the most common option for home workouts with dumbbells is to buy collapsible dumbbells with a matching set of disks for them.

Biceps exercises

Biceps(biceps brachii) is superbly visible under the skin. Its main purpose is to bend the forearm in elbow joint, shoulder - in the shoulder. Biceps love multi-rep training with not very heavy weights. It is enough to pump biceps a couple of times a week. Below are best exercises for biceps, which you can always do without leaving your home.

	Lifting dumbbells for biceps while standing. Standing dumbbell curls. Take the dumbbells in your hands and stand up straight, slightly bending your knees. Press your elbows closer to your body, turn your palms to your hips. Begin to raise the dumbbells to your shoulders, gently bending your arms. Watch the shoulder part of the hands - try to keep them still. Continuing to lift the dumbbells, begin supination - turn your hands palms up. At the very top, when your biceps are tight, hold for a split second and contract your biceps. In the same way, return to the starting position. If desired, the arms can be bent alternately. It is permissible to lift the dumbbells in another way, turning the palms of the hands not to the hips (when the dumbbells are lowered), but forward. In this case, this position of the palms should be held for the entire approach.
	Lifting dumbbells for biceps while sitting. Bending the arms with dumbbells while sitting. You will need a bench or a narrow chair. If you want to complicate the task, use a chair with a vertical back or put a stool against the wall and rest your back. Unlike "standing", the "sitting" position allows you to perform the exercise more correctly. After all, you can no longer easily help yourself with your back muscles or body movements. As in the previous version, the exercise can be repeated not only with both hands at once, but also in turn.
	Hammer (hammer, hammer). Take dumbbells in your hands and stand up straight. Feet slightly wider than shoulder width and slightly bent at the knees. Turn your palms towards your body and maintain this position of the hands throughout the exercise. Keep your elbows close to your body, they should not "dance". Using your biceps, gently begin to bend your arms, allowing only your forearms to move. Having reduced the biceps, linger for half a second and also smoothly return to the starting position. You can’t pause here, so immediately bend your arms. Perform the required number of repetitions. The exercise can be repeated both with two hands and alternating them: right - left, right - left, etc. How convenient for you. "Hammer" actively involves not only the biceps, but also shoulder muscle brachialis (brigialis), which is located under it.
	Concentrated bicep curl. Concentrated bending of the arm with a sitting dumbbell. This is the most common at home and classic exercise to increase the peak of the biceps. The concentrated dumbbell curl also engages the brachialis and brachioradialis muscles. It is recommended to perform at the end of the biceps workout. With dumbbells in your right hand, sit on a bench / chair / stool, spread your legs, lean forward a little. Lean your left hand on your left thigh, and press the elbow of your right hand to the inside of your right thigh. Your right shoulder is vertical, the dumbbell does not touch the floor, your arm is straight. Begin to smoothly bend your right arm, to the end. Hold for half a second, feel the contraction of the biceps, and also smoothly return to the starting position. Complete the required number of repetitions. Change your hand.

Triceps exercises

Triceps (triceps shoulder) is responsible for straightening the elbow (straightening the arms). Decent arm development is biceps and triceps. Therefore, the triceps need to be prepared and developed as intensively as the biceps. Let's see how you can improve your triceps at home with just a couple of dumbbells.

	Dumbbell press from behind the head with one hand. The dumbbell overhead extension is probably the most popular dumbbell exercise for training triceps at home. Stand straight with a dumbbell in one hand. Lift it up, and put your free hand on your belt, just lower it down or hug yourself (like Arnie on the left). Turn the palm with the dumbbell forward. Begin to gently bend your arm, moving the dumbbell behind your head. The shoulder part does not move, only the forearm works. Having thoroughly stretched the triceps, linger for a while and smoothly straighten your arm. Perform the required number of repetitions. The dumbbell overhead press can be performed both standing and sitting.
	Dumbbell press from behind the head with both hands. Before performing the bench press, check the dumbbell for the reliability of the locks. If the dumbbell is heavy (15-20 kg or more) - use athletic belt on the waist. Take a dumbbell with both hands by the pancake. Grab the bar with your thumbs for safety. Stand straight, feet shoulder-width apart (you can do the exercise while sitting). Raise the dumbbell over your head. Now smoothly move it behind your head, bending your arms at the elbows (just don't spread them apart). Can you feel the stretch in your triceps? Just calmly, with the help of triceps, unbend your arms. Repeat.
	French press with dumbbells. Lie down on a bench or on the floor. Your head and feet are tightly pressed. Stretch your arms with dumbbells up (parallel to each other) and barely noticeably tilt them towards your head. Inhale: gently bending your arms, gently (do not hit yourself) lower the dumbbells until they are on the sides of your head. All this time, the elbows are fixed in one position. Exhale: vigorously unbend your arms. At the top, linger for a split second and repeat the required number of times. During the exercise, watch your elbows - they should be almost motionless. We recommend that you use a weight so that you can easily do about 10 repetitions.
	Extending the arm back in an inclination. Stand up, spread your legs steadily, bend your knees slightly and lean forward. The back is straight. Put your free hand on your knee, and bend your working arm at an angle of 90 °, pressing it to the body. Inhale and straighten your arm back, extending it at the elbow. At the end of the movement - exhale. The exercise is great for finalizing the triceps.

Shoulder exercises

A beautiful pumped up body also implies raised shoulder girdle . So warm up and start the most effective exercises for the strong and expressive shoulders of a stay-at-home.

	Seated dumbbell press. We train the lateral parts of the deltoid muscles. Regular execution this exercise will make your shoulders wider. Sit on a bench / chair / stool and lean against the back / wall. Keep your body straight throughout the exercise. Take dumbbells in your hands so that your forearms look straight up. Without jerking, but with a powerful movement, squeeze the dumbbells. Try not to point your elbows forward. At the top point, wait for a fleeting pause and evenly return to the starting position. You should not stop here, so start climbing again.
	Press Arnold. The Arnold Press exercise works the deltoids well, as well as the trapezius and a little triceps. Sit down. Keep your body straight, keep your back straight. Hold the dumbbells in front of you with your palms facing you. Keep your elbows close to your body. Begin to gently squeeze the dumbbells up, while turning your hands with your palms forward. Having lifted the dumbbells and stretched out your arms almost completely (do not straighten them to the end), return with the rotation of the hands in the opposite direction. Such a setting of the hands and a modified trajectory of movement contribute to an increase in the load on the anterior deltoids. The Arnold Press includes those muscle fibers that are not used in the classic dumbbell press.
	Wiring dumbbells to the sides. Dumbbell swings load the lateral (middle) parts and more deeply affect the deltas. Choose a light weight for this exercise. Take dumbbells, stand up straight and bend your elbows slightly (this position of the arms should be maintained throughout the entire approach). Vigorously spread the dumbbells to the sides to the level of the head. Hold on for a second. Now slowly lower your arms and raise them again. Repeat the required number of times. The exercise is allowed in a sitting position.

Chest Exercises

Dumbbell bench press. Holding dumbbells in your hands, lie down on horizontal bench. Stretch your arms with dumbbells straight up and turn your palms as if you were holding a barbell. Widely spaced legs rest firmly on the floor. Bend your elbows slightly. The dumbbells touch. Ready? Gently lower the dumbbells to the sides of the torso. Your elbows diverge to the sides, your forearms are constantly in an upright position. Lower the dumbbells as low as possible. Do you feel a pleasant stretch in your chest muscles? Great. Now also gently squeeze the dumbbells up, where they should touch again. Hold for a second and repeat.

Lying dumbbell spread. In addition to the pectoral muscles, this exercise involves the biceps and the anterior bundle of the deltoid muscles in the work. Lying on a bench with dumbbells, squeeze them up so that the arms become parallel. Take a breath and, slightly bending your elbows, spread the dumbbells to the sides until you feel that the pectoral muscles are well stretched (look, do not overdo it!). Hold a little, exhale and vigorously return to the starting point.

Exercises to train the muscles of the back

Basic exercises with dumbbells for training back muscles at home.

Shrugi (trapeze) with dumbbells. “Shrugs” is a simple, but the most successful exercise for the development of the upper trapezoid. Take dumbbells in your hands. The legs are shoulder-width apart, the stomach is pulled in, the shoulders are turned, the chin is pressed to the chest. Smoothly lift the dumbbells, trying (figuratively) to connect the shoulders at the back of the head, with a slight retraction of them back and up. Then gently lower your arms back. It is advisable to do the exercise in two or three sets of 15-20 repetitions, moreover, starting with more weight and ending with less.

Incline dumbbell row. The exercise is aimed at developing latissimus dorsi back with the involvement of the biceps. Bend over. The back should be almost parallel to the floor. Look ahead, keep your back straight. Bend your legs a little at the knees. Hands with dumbbells do not need to protrude forward. Pull the dumbbells towards you, approximately to the middle of the abdomen. Watch your elbows - they should look up, not to the sides. Return to the starting position and immediately repeat.

Leg Exercises

Basic home exercises for training legs with dumbbells.

Squats with dumbbells. Basic and general strengthening exercise. Perfectly trains the quadriceps - the quadriceps muscle of the thigh. Put your legs shoulder-width apart (or even narrower). The back is straight, the abdominal muscles are tightened. Dumbbells in hands. While inhaling slowly, pulling the pelvis back, squat down to parallel (90 ° at the knee). As you exhale, return to the starting position without blocking your knees. Pay attention: the heels should be pressed to the floor, body weight on the entire foot.

Lunges with dumbbells. Lunges are an excellent exercise for the buttocks. For maximum effectiveness, you need to spread your legs wide enough. For good balance, the toe of the front foot is better turned slightly inward. The back foot is always on the toe. Look forward. The back is straight. When moving down, inhale; when moving up, exhale. After doing the required number of repetitions, change legs. When doing the exercise, try to make sure that the load is on the front leg. It is also important that when squatting, the knee of the front leg does not go beyond the toe of the foot.

Well, here we have listed the most popular and effective exercises with dumbbells, which you can always do in the comfort of your own home. Do them with correct technique, regularly, don't be lazy and get great results without leaving your home.

No time to visit Gym, and from improvised means only dumbbells ?! Then this training program is just for you, read and act.

Not everyone has the finances and the opportunity to go to the gym, and if they do, then the lack of free time. But do not despair, this training program includes many basic exercises, which contribute to muscle growth, despite the absence of simulators, pancakes and barbells.

You can train on it for a long period of time, as long as there is a set of muscle mass and grow, in order to achieve the result faster and it was more noticeable, pay attention to 3 important moments:

Basic Rules

1. FOOD

It should be rich in complex carbohydrates and protein, the first element gives energy to the body, relegating fatigue to the background, and protein is the main building material from which muscles are built. The ratio is as follows - carbohydrates - 60%, proteins - 30%, fats - 10%, but the main rule remains - the number of calories received daily should be 10-15% more than consumed.

2. INCREASING LOADS

Perform strictly according to the technique all approaches and repetitions, watch closely, at which the weight of the dumbbells is constantly increasing. For example, when performing a sitting dumbbell bench press, you must complete 10 repetitions in 1 approach, each time try to increase the weight, and even more so, if after 10 repetitions you can do 11 repetitions, then the weight must definitely be added.

3. MUSCLE FAILURE

Do not constantly train to muscle failure, do not bring the muscles to constant exhaustion, use the 3-1 scheme, that is, 3 workouts work at a normal rhythm, and the next one goes up to activate sleeping muscle fibers and set them for subsequent growth.

4. RECOVERY TIME

Do not forget that the muscles need to leave time for recovery, because during training you injure the muscles by making micro tears of muscle fibers, and during rest the muscles heal, become thicker and more elastic, trying to protect the damaged area from subsequent micro tears. If the muscles get little rest time, they will not fully recover and the next load will come, which will throw you a few steps back.

The dumbbell training program is performed 3 times a week, if 8-10 repetitions are considered optimal for men, then 12-15 repetitions for women. The duration of the training should be no more than 1 hour. Cardio should be done in the morning, or on days free from training, if the goal is to gain weight, then no more than 20-30 minutes, if you lose weight 45-60 minutes.

Dumbbell workout program at home

WORKOUT #1

– 3 sets of 10-8 reps

– 3 sets x 25 reps

WORKOUT #2

3 sets 10-8 reps

– 3 sets of 10-8 reps