Exercises with dumbbells

Exercises with dumbbells for men and women

By admin

Dumbbells are fairly simple, but very effective sports equipment, allowing you to engage in the work of a multitude of muscle groups. In fact, they can help almost the entire body. In fact, there are so many exercises with dumbbells, it is impossible to count them all.

The main advantage of dumbbells in most sports equipment is their versatility. They are suitable for training in the gym and for self-training at home. People who are used to doing sports at home, in most cases, give preference to these tools.

Manufacturers of sports equipment produce many different dumbbells. The most expensive types are conveniently collapsible. They differ from the simple ability to adjust the weight, and therefore are much more expensive. This allows you to conduct training with a single set that absolutely everyone, regardless of the level of training and sex, can use.

Beginners are recommended to set the minimum weight. People with a good level of training should immediately increase the weight and starting to train with a higher load.

Content

  • How to deal with dumbbells at home?
  • Complex of exercises with dumbbells
    • Squats with dumbbells
    • “Hammer”
    • The bench press
    • Thrust dumbbell
    • Aiming at the biceps
    • Treating triceps
    • Exercise for shoulders and upper back
    • Exercise for the muscles of the shoulder girdle and the rear beams of deltas
    • Exercise for upper waist muscles
    • Exercises on the upper part of pectoral muscles and anterior deltas
    • Exercises for leg muscles

How to Deal with Dumbbells at Home?

Any burdening requires certain precautions. They are aimed at minimizing the risks of injury and are as follows:

  1. It is necessary to warm up before you begin training. The warm-up should be aimed at careful preparation of the joints and muscles for subsequent loads.
  2. Strict observance of the technique of execution should be followed. The slightest deviation from correct execution can cause injury and corresponding negative consequences.

The number of approaches for home training ranges from 3 to 5 sets. The number of repetitions in each is from 6 to 10 times. The main guideline in building the training should be the level of your own training and physical capabilities.

complex of exercises with dumbbells Beginners are advised to exercise with a break of one or two days between workout sessions. This is due to the fact that muscle fibers are restored with much less speed in beginners than in more experienced athletes. The latter can engage with dumbbells for five or more days a week, depending on experience and strength.

To involve every muscle group in the workout, it is necessary to do not just individual exercises, but specially designed programs. The main thing is to follow the recommendations and rules, including the order of implementation. This allows you to isolate the muscles you need without involving other parts of the body.

Exercises with Dumbbells

Exercises with dumbbells differ quite a bit and can be perfectly adapted for people with different levels of training. Includes only those exercises that can be carried out literally by everyone, regardless of the level of their own preparation. Some require the use of a chair or bench.

Squats with Dumbbells

squats with dumbbells

The legs are placed slightly more or at the level of the width of the shoulder girdle. Begin by holding the dumbbells in your hands and begin to crouch slowly. As you crouch, inhaling. As soon as you are parallel to the surface of the floor, begin to rise to the initial position, while exhaling. If you increase the amplitude of squats, dropping just below the right angle, the gluteal muscles will get a lot of work.

The optimal number of sets is 3-5 times, in each of which 10-15 repetitions are performed.

Hammer

Stand up straight. The legs are set on the width of the shoulder girdle. With your hands turned toward you lower your arms. The right hand, holding the dumbbell, is bent at the elbow and raised to the shoulder joint with an exhalation or a delay in breathing. The initial posture is held with while inhaling. Repeat a similar action on the left arm. The correct technique of performing a hammer implies a complete immovability of the upper torso and elbows. The pace should be slow to get a feel for how the biceps work.

Sets for 8-12 hammers with between 3 and 5 repetitions.

The Bench Press

This exercise requires a certain bit of preparation and is carried out with a bench, which is placed at an angle of 30-40 degrees. The bench should be securely fixed. You should not stagger. On the bench, lie with your back, and your feet on the floor in the most comfortable position.

At the beginning of this exercise, lower your hands either at or below the bench level. While inhaling, raise your hands up. In the initial pose, lower your hands back down while slowly exhaling. This exercise is like a barbell bench press, but with dumbbells, instead.

The number of presses varies between 3 and 5 sets with between 8 and 12 repetitions.

Thrust Dumbbell

This exercise is carried out with the use of a horizontal bench. Sets should be done exclusively with alternating hands.

Rest your right arm and knee on the bench. Place your left leg, bent slightly at the knee, on the floor surface, and lower the arm with the dumbbell. Pull your hand to your waist region, while bringing you shoulder blades together. Change hands and repeat on your opposite side. For each hand, perform between 3 and 5 sets for between 10 and 15 repetitions.

Aiming at the Biceps

  1. You can sit either on a chair or on the floor. If you choose to sit on the floor, place your legs slightly wider than your shoulder girdle. Hold a dumbbell in each hand and raise both hands, bending at your elbows, up to your shoulders.
  2. If you choose to do this exercise with the use of a bench or chair, sit down so that your back is slightly tilted forward and your legs are widely spaced apart. Holding a dumbbell in your left hand, bend your left arm at the elbow and rest it on your left knee. Lift the dumbbell to your left shoulder. Repeat this exercise with your right arm.

Repeat both exercises on each arm for 3 – 5 sets and with 10 – 15 repetitions.


Treating Triceps

French Bench Press with a Dumbbell

Sit up straight with legs separated until they are the same width as your shoulders. Hold a dumbbell with both hands and raise it above your head. With a sigh, sink the dumbbell behind your head and raise again while exhaling. Keep your elbow joints parallel to each other as you execute this exercise.

French Press Sitting with a Dumbbell with One Hand

This exercise is performed just like the previous one, but it is done separately in each hand. Thus, the amplitude increases, and the dumbbell drops much lower.

Perform this exercise with each arm for 3 – 5 sets and with 8 to 12 repetitions.

Exercises for Shoulders and Upper Back

Shrugs with Dumbbells

Standing on the floor, separate your legs slightly wider than your shoulders. Holding the dumbbells in each hand, lower your arms down. Using the force of your trapezius dorsal muscles, inhale and lift your shoulders towards your auricles. Your elbow joints should remain straight. Exhale and slowly lower your arms.

Exercise Skier with Dumbbells

Separate your legs to the same width as your shoulders. Holding a dumbbell in each hand, bend one arm at a 90 degrees angle up and the other arm at a 90 degrees down and behind you. Switch your arms back and forth.

Raisings with Dumbbells

Stand up with legs pressed together, slightly bent at your knees. Holding a dumbbell in each hand, hang your arms straight down beside each side of your body. Lift both dumbbells, bending the elbows at right angles, then move them both forward and turn them outwards. This makes it possible to exclusively use your shoulder muscles.

Perform each of these exercises in 3-5 sets and for 8-12 repetitions.

Exercise for the muscles of the shoulder girdle and the rear beams of deltas

To occupy the initial posture, the body at an angle of 90 degrees is tilted forward, while the legs are set at the level of the shoulders. The hands in which the shells are kept are lowered, the palms facing inwards.

Execution involves raising hands in the sides. A slight flexion in the elbow joints is acceptable if it is not possible to keep them straight. Unbend the trunk is impossible. It should remain tilted in all repetitions, which are supposed to be done from 8 to 12 in each of 3-5 approaches.

Exercise for upper waist muscles

Standing on the floor, legs are placed at a distance of shoulder width. This initial position assumes that the hands pressed to the chest are deployed inward by the palms. Hands raise up, alternately turning outwards to the left, then the right palm. There is only one turn on each side. When the hand is returned to the starting position, the palm is unrolled again and presses the hand to the chest. You need to do from three to five sets, the number of repetitions in which is from 8 to 12 times.

Exercises on the Upper Part of Pectoral Muscles and Anterior Deltas

  1. dumbbellsThe original position requires you to stand up with both legs locked straight and separated to the same width of your shoulders. Hold a dumbbell with both hands and stretch your arms straight out in front of your so that they are in line with your shoulders. Pull the dumbbell up to your chest by bending your elbows. Return to the original position.
  2. Performed from a similar position as the first. Hold a dumbbell in each hand and hold your arms straight and out in front of you. Perform overlaps by alternately holding one hand over the other, making movements similar to scissors.

For each exercise do at least 3-5 sets for 8-15 repetitions.

Exercises for Your Leg Muscles

Dumbbells in Your Hands

Standing, place your left leg forward and use that thigh as a support. Hold a dumbbell in each hand. Pull your right leg backwards straightened but not pressing against the floor surface. The knee is on weight, and the emphasis is solely on the toe. When the movements are made in one direction, they change their legs and repeat all the actions again.

Socks Lifting

This exercise is an effective way to engage the musculature of your legs. In contrast to the previous exercise, this one is executed from a standing position. Holding a dumbbell in each hand stretch your arms out at each side.

Do need a minimum of 3, a maximum of 5 approaches with 10-15 movements in each.

This list of exercises is not complete. There are many more variations of how to work with dumbbells, but the presented complex is enough to develop a strong body. When the technique is mastered and the current weight is easy, it needs to be increased. The main thing is to do it gradually, but not to start from the maximum. The number of repetitions and approaches is relatively relative and may increase with training, as well as taking into account the original physical form, lack / presence of sports experience.

 

 

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