Categories: Dumbbell Exercises

The best basic exercises with dumbbells at home: complex

Dumbbells are one of the oldest and simplest kinds of sports equipment, but this is no less effective for achieving excellent results. They are absolutely universal and can be used both in the gym and at home.

Who will do exercises with dumbbells?

Such exercises will suit almost unlimited circle of persons – from professional sportsmen, who want to work out certain muscles and dry themselves, to beginners taking the first steps in the sport, and even pensioners who care about their health.

Very useful exercises with light weight and with various diseases, and even diseases caused by trauma.

They are actively used to strengthen and build up the corset in muscle exhaustion, and are also useful as a curative physical training after the end of treatment for the acute phase of ligament and tendon injuries. For example, such a disease as the epicondylitis of the elbow joint (inflammation), after cupping the acute stage, is treated with exercises with a light weight of dumbbells.

Exercises with this type of inventory are recommended for people over forty who do not want to give up their strength training. They are much safer than the rod for muscles and joints, and also in case of loss of balance, you can easily get rid of weight and avoid injury.

How to choose the right weight of dumbbells

To obtain the desired result, the correct choice of the weight of a dumbbell means at least as much as the set of exercises performed. If too light weight is selected, then the exercises will be performed "idle" and no result, and if the weight is high, then the risk of injury is high.

If you are able to perform the exercise 20 times, then the chosen weight is right for you. Then decide on the number of approaches for each exercise. Two approaches for 8-12 times are enough for a start. The main thing, you should be hard enough to complete the last approach.

Subsequently, if, after finishing all approaches and repetitions, you feel that you are able to perform another full-fledged approach at the same pace, then you can safely increase the initial weight.

In addition, for the development of different muscle groups, a different weight is required. Light and medium weight is best used to work on biceps, triceps and deltoid muscles, and medium and heavy – for training the muscles of the back and chest.

Who is opposed to exercises with dumbbells?

Even the most harmless sports equipment and employment with it have their contra-indications. In the case of dumbbells, there are few such contraindications, but still there are.

To exclude employment with this inventory follows at the diseases connected with infringement of a warm rhythm – an arrhythmia, an ischemic illness of heart with regular attacks of a stenocardia. When performing exercises, blood flows to the trained muscle group, and the heart loses oxygen at this time. With an aneurysm of the heart, aorta, thrombophlebitis veins on the legs, similar exercises should also be excluded.

Hypertensive disease II and III stage with a pressure exceeding 160 / 90 mm of mercury is also a contraindication.

With caution to exercise and using only light weight should be approached with eye diseases and diabetes with complications.

Simple exercises at home for beginners

Exercises for beginners are aimed at accelerating muscle growth and increasing calorie consumption. Perform them better from simple to complex. According to the 2-3 approach from 8 to 12 repetitions. Engage better 3 times a week. In this case, the load should be increased gradually, starting better with the lightest weight from 1,5 kg, gradually adding it – this, in time, will give relief to the muscles.

It is better to start with the following exercises, which will cover different muscle groups, bring them into tone, strengthen the muscular corset and prepare for more serious and narrow-minded pursuits. It is very important during the exercises to ensure that the back remains straight – this will allow you to properly work out the muscles and avoid injuries.

  1. Stand upright, legs on the width of the pelvis, the shoulder blades are lowered, the back is straight.
  2. Wide step back and bend the front leg at the knee to 90 degrees. Dumbbells should be at the middle of the arch of the foot.
  3. Take the starting position, making the effort with the front foot.
  1. The starting position is the same as in the previous exercise.
  2. Take the pelvis back and bend your knees to get an angle of 90 degrees, dumbbells are also at the middle of the arch of the foot.
  3. Take the original position.

Press with dumbbells

  1. Sit on a chair, shovel down, back straight, bend the elbows at an angle of 90 degrees and point down.
  2. Straighten your hands up.
  3. Take the original position.
  1. To sit on a chair, the back is straight, the shoulder blades are brought together.
  2. Bend the forearm to the chest level.
  3. Take the original position.
  1. Stand upright, feet on the width of the pelvis, the back is straight.
  2. Slightly pull the pelvis back, lean forward, making sure that the back remains straight, dumbbells about in the middle of the shin.
  3. Take the original position.

The best training program for men

As a rule, exercises with dumbbells for men refer to a serious power load. All exercises are best performed in three approaches, each according to 8-12 repetitions. Men, in addition to the muscles of the back, it is especially useful to pay attention to the development of the muscles of the legs and hands.

The most effective exercise for the legs is a thrust forward:

  • Straighten, legs shoulder-width apart.
  • Take a step forward and sit down on the knee at an angle of 90 degrees, the second knee you almost need to touch the floor.
  • Straighten the leg and take the starting position.

Another exercise for the legs is lifting on the toes in the sitting position:

  • Sit on the edge of the ball for fitness or chair, legs spread on the width of 10-15, see.
  • Dumbbells put on your knees and hold for the duration of the exercise.
  • Raise your legs on your toes until you feel tired.

For working triceps one of the best options are bench press and sitting.

Seated bench press is performed as follows:

  • Take the initial position of sowing on a chair. Hand with a dumbbell lift over your head.
  • Smoothly bend the arm at the elbow and lower it by the head.
  • Also smoothly straighten the arm and return it to its original position.

The muscles of the trapezium are most efficiently worked through vertical lifts and shrags.

  • Straighten, legs spread apart shoulder width, knees slightly bend.
  • In this position, lift dumbbells in bent elbows to the chin.
  • Hold your hands in this position for a couple of seconds and slowly return your hands to their original position.
  • Straighten, feet shoulder width apart, knees slightly bent.
  • Hands relax and, lifting their shoulders, shake them a little. Hold for a few seconds.
  • Relax the shoulders and repeat everything.

When doing the exercise, it is important to ensure that the shoulders are not retracted, they should be lifted vertically upwards.

It is very useful for strengthening pectoral muscles such an exercise:

  • Lie down on the bench, the back is straight, legs are on the floor, but the buttocks should be completely on the bench.
  • Take each hand on the dumbbell, straighten your arms.
  • Alternately, put your hands behind your head, doing mahi.
  • All movements are carried out smoothly, so as not to pull the muscles and not damage the tendon.

Recommended exercises for women

Women have one of the weakest points – back. It is not for nothing that it first makes itself felt during pregnancy as the load increases.

For the back, various horizontal traction exercises are recommended.

For example, the traction exercise in the slope is performed as follows.

  1. Lean forward and lean on the bench with the dumbbell in the other hand. The bend should be such that the muscles of the back are in tension. Look forward, keep your back straight.
  2. The knee of the same foot as the resting arm is also lowered to the bench.
  3. Perform the traction movement of the dumbbell up, exhaling at the effort.
  4. When lifting, the dumbbell is slightly attracted to the waist, and not just upwards – so the lower muscles are worked through.
  5. The dumbbell falls evenly down and is inhaled.

All movements are performed smoothly without jerking, to avoid injury.

Another exercise for the back – pulling, lying on an incline bench. By the nature of the movements is similar to the previous one, consists of the following stages.

  1. The angle of the bench should be 45 degrees. Lie down on the bench down belly, dumbbells hold with both hands. It is very important to keep your back straight, to look forward.
  2. Perform traction upward, also pulling dumbbells to the waist.
  3. Lower the dumbbells smoothly downwards while inhaling. In order to keep your back flat, you can rest your feet on the floor.

For pectoral muscles, the back press is very effective.

  1. Lie down on a bench and take dumbbells.
  2. The dumbbells should be kept as close to the body as possible, the elbows should be placed in the sides.
  3. As you exhale, dumbbells are squeezed upward, straining your chest muscles as you move.
  4. Carefully lower the dumbbells. Very low should not be omitted, otherwise pain in the shoulders may occur.

For the external part of the breast it is recommended to dilute dumbbells:

  1. Lie down on a bench and take dumbbells. First squeeze dumbbells up, and then from this position carry out dilution movements.
  2. Expand the dumbbells to the sides and lower them to the sides. Lower the dumbbells should be until the moment when you feel the stretching of the external part of the chest. Elbows should be slightly bent.
  3. Return your hands to the original position, for optimal muscle performance, it is better to not bring the movement to the bitter end.

Despite the seeming simplicity of this type of inventory and exercises performed with the help of it, dumbbells are simply indispensable for basic training. Without them, you can not do with those who want to achieve a beautiful muscle relief.

A selection of exercises with dumbbells, as well as the technique of their implementation, you will find in the following video:

Training with dumbbells increases blood flow and improves blood flow to the heart, restores ligaments, improves lung function, and improves metabolism in the body.

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And women also 3-4 times a week doing exercises?

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