Many complain that they are not able to attend the gym and therefore their physical condition is not in the best condition. There are many such people, and for them there is a way out, how to achieve a beautiful physique at home. The best sports equipment for practicing at home are collapsible dumbbells. Exercises at home for women and men are no different. The only difference is the weight of the projectile. Since many are not familiar with the basics of this sport, brief basics will be outlined below to help you understand what you have to do.
Split training - what is it?
Split is a program that includes training for all muscle groups, the number of sets and reps in each exercise, as well as their sequence. According to the program created for homework, exercises with dumbbells at home should be performed within 4 weeks. Following all the requirements, a person will be able to build maximum muscle mass in such a short time.
The construction of the training is carried out in such a way as to use a different muscle group in each lesson. This approach allows the athlete to maintain high intensity throughout the week of training. To achieve maximum results, it is very important to follow the technique of each exercise.
The basis of exercises with dumbbells
Home exercises with dumbbells for men mainly consist of basic movements. The basic movements include those that involve the maximum number of muscle groups in one exercise. The weight of the dumbbells must be selected individually, based on their own physical capabilities.
For beginners, it is best to follow a 2-4 set (approach) system in each of which 5 to 8 repetitions must be done. Success in exercises with dumbbells depends on the observance of technology, since the amplitude of each exercise will be inferior to that which can be achieved by doing in the gym.
Dumbbell Hand Exercises
This section will discuss exercises with dumbbells for men at home for the muscle groups of the arm. Two large groups are located in this part of the body - these are biceps and triceps. Most of the human hand is formed by triceps.
This exercise is key in shaping beautiful arms and developing powerful biceps. The movement completely copies a similar exercise with a barbell, which is recognized by all world athletes as one of the best. Based on this statement, we can say that this exercise will be the best.
Replacing the projectile from the barbell with dumbbells is in some way even better, since this equipment will allow the athlete to concentrate on observing the technique, which will improve the development of the muscle group. For those who find it difficult to control the movement of two hands at the same time, it is allowed to perform this exercise with one dumbbell.
Performing movements in an exercise is consistent with standing technique. The difference is that while standing, muscle groups of the lower back can uncontrollably connect, which will disrupt the technique and reduce the load on the arm muscles, which is unacceptable. In a sitting position, moving the body is much more difficult, and therefore such a violation of technology is excluded. You can perform the exercise with one dumbbell or with two.
Exercise is effective in that it excludes all auxiliary muscles and forces only the muscle group of the arm to work. The movement exerts maximum efficiency on the upper biceps. No other exercise with one dumbbell or two will give such a powerful and concentrated effect.
Triceps development
The task of this movement is to maximize the development of the second muscle group of the arm - triceps. This muscle is the triceps. The maximum load during the task falls on the long head of the triceps, but the other two receive the load, albeit to a lesser extent. An exercise with one dumbbell is performed for maximum concentration on the correct technique. The movement is possible both in a sitting position and in a standing position.
The main objective of this exercise is to maximize the load on the triceps by creating insulation. Such exercises are called isolating and are designed to work out the muscle group better than to increase it. Because of this, such exercises are highly recommended last.
Shoulder exercises
The implementation of this exercise is aimed at the development of the deltoid muscle, that is, the shoulder. Like triceps, the deltoid muscle is the triceps. The dumbbell bench press maximizes the load on the middle section of the deltoid muscle group. However, both the front and rear sections of the delta will receive their share of the load. Coaches with experience recommend that this movement be performed in a sitting position, as when standing up, the lumbar will be subject to great pressure.
Using this technique allows the athlete to use all three heads of the deltoid muscle, plus trapezium and biceps to a lesser extent. Of course, the barbell in this exercise will allow the athlete to lift large weights, but dumbbells will allow better control over the entire process of lifting the projectile.
Bench press
One of the key and well-known exercises for the development of human pectoral muscles. The use of dumbbells in this basic movement will allow the athlete to better control the process, as well as improve the depth of the work of the pectoral muscles, since the amplitude of movement with dumbbells is greater than with the barbell. The maximum load during the bench press is on the middle section of the muscle group.
Inclined draft
Exercise that will involve the muscle groups of the back. The main load during the execution will receive the latissimuscular muscles. Both in the bench press and in the draft of dumbbells, the amplitude of the exercise will be more complete than with a similar movement with the barbell.
Shrags
The movement is very simple and very effective. Maximizes the load on the trapezius muscle group. Here it is worth paying attention to the fact that even the amplitudes of the exercise with dumbbells will be small. In this regard, experienced athletes recommend holding their hands at the top for 1-2 seconds.