Home training with dumbbells allows you to make a figure beautiful without the help of a personal trainer and without expensive simulators. There are special sets of exercises for men, women, children. The load can involve the muscles of the back, arms, legs, lower body. The main thing is to choose the set of exercises you need and engage in daily or every other day.
Make arms, shoulders and back beautiful - start with a warm-up
The presented complex is designed for women. For him, you just need comfortable sportswear and dumbbells weighing 1.5-2 kg. If you do not have dumbbells, you can replace them with water bottles.
Start the lesson with a warm up. It will help the muscles warm up, and the lesson will be most effective.
Workout with dumbbells at home begins with the first warm-up exercise. Starting position - standing with legs wider than shoulders. Lower your arms through the sides, lift up, connect your palms, inhale. As you exhale, lower your arms down. The feet are parallel to each other. Four repetitions are enough.
The second and subsequent warm-up exercises are performed from the same starting position. Begin to lower your head down, followed by shoulders, while the hands are on your knees, which are bent. Freeze in this position for one second, the back should be slightly curved. Climb to the starting position, perform this exercise 5-7 times.
Then rotate synchronously with both shoulders back 10 times. Then make such rotations forward 8-10 times. Raise your right, then left hand up, lower them slowly down. After eight repetitions, the workout ends and the home workout with dumbbells begins.
Simple exercises for the back, shoulders and arms
Pick up the dumbbells and take up the starting position. Bend your arms at the elbows, while the legs are wider than the shoulder line, the feet are parallel to each other, the knees are slightly bent. The back is straight, buttocks are tightened.
Lift the dumbbells up, exhale. On inspiration, lower your hands to their original position, bending them at the elbows. This exercise is called a bench press. Start doing it 5 times, gradually increasing the number of repetitions to 10-15.
Now sharply raise your hands with dumbbells up, exhale. As you inhale, slowly lower your hands to the starting position.
This and subsequent exercises are done with the same frequency. Starting with five times, they are gradually brought to 10-15. Tips on how to perform exercises with dumbbells, photo. It shows how to stand and hold this attribute.
More difficult upper body workout exercises
The starting position of the body, legs is the same. Hands with dumbbells are lowered along the body, while exhaling, lift them at an angle of 90 degrees. As you inhale, lower your arms down. Start this exercise slowly, then twice as fast.
This workout with dumbbells at home can be performed by both women and men. Of course, they will need to take heavier weights. You can use collapsible, in which a small initial weight is set. Gradually increase it.
The starting position for the next exercise is the same as that of a skier descending from a mountain. The legs are bent at the knees, the pelvis is tilted back, the back is straight, hands with dumbbells are down. As you exhale, take your arms back to the tailbone line. On inspiration, return them to their original position. Perform the exercise smoothly.
We connect other muscle groups
Training continues. Dumbbells at home and the next exercise will be easy to perform. It starts from the same position as the previous one. On the exhale, take your hands with weighting to the side, on the inhale, lower them down in front of you, connect. At the same time, not only the shoulders, arms, back, but also the muscles of the legs, buttocks, and the press are trained.
Next, bend forward from the same starting position, lowering the hands with dumbbells just below the knees, and then lifting them to the hip level. You will feel that the muscles of your legs are tensed.
Strengthen the buttocks and back of the thigh
Training with dumbbells at home will help to tighten these parts of the body, because they are most prone to cellulite.
Stand straight with your feet a little narrower than shoulder width. Hands with dumbbells are lowered along the body. Step forward with the right foot, bending the knee so that the lower leg is perpendicular to the floor. The knee of the left leg is almost touching the floor or directed towards it. Next, do this exercise with the other leg. The body should be perpendicular to the floor. On the basis of this basic attack, you can do others, for example, alternately springing on one or the other foot.
For a beautiful press
Training with dumbbells at home will help a woman find a flat tummy, and a man can make it embossed so that the so-called cubes appear on it. Lie on a towel or rug, take one dumbbell with both hands, lift them up in front of you. In this case, the hands are located relative to the floor at an angle of 90 degrees. The back, feet and buttocks lie on the surface, the knees are bent, the head is raised. What kind of abdominal muscles will be involved in the exercise with dumbbells, the photo clearly shows.
As you exhale, tear your back from the support, lifting it and arms up, while inhaling, return to the starting position. This will involve the pectoral and rectus abdominal muscles. The next exercise will help strengthen them, pump up. A training program with dumbbells includes him.
You will need 2 flat-tipped dumbbells. Lie on the floor, bend your knees slightly, put your feet on your heels. Arrange the dumbbells vertically, taking them in different hands. Based on these devices, raise your head, tear off your shoulders from the floor and raise your back - exhale. Get down on a breath. Do 3 repetitions of 10 times. Thus, you can pump up the press without leaving your home.
Men are your way out!
If the stronger sex wants to hit the ladies with their biceps, triceps, then the home workout program with dumbbells will also help.
If you have a bench, lie on its back, taking dumbbells of the appropriate weight. The legs are spread apart, the feet are firmly on the floor. They are symmetrical with respect to each other. If there is no bench, lie down on the floor with your knees bent. In this case, the arms from the shoulders to the elbows rest on the floor. Lying on a bench, simply bend your arms at the elbows, placing their part from the shoulders to the elbows parallel to the floor. The second half of the hands is perpendicular to the support.
As you inhale, lift the dumbbells up, straightening your arms at the elbows, while exhaling, lower them to the starting position. Perform this exercise in 3 sets, 8 repetitions each, but first you need to do a warm-up, for this, perform these presses with light weight once 12-15 times.
The following exercises for men
Training continues. Representatives of the stronger sex can improve their figure by making dumbbells at home, making it toned and athletic. Sit on a chair, lean your body against its back, put your legs straight, bending them at the knees.
Lower your arms with dumbbells along your body. As you exhale, start lifting the dumbbells to chest level, turning your hands palm up, bending your elbows. The humeral part of the hands is pressed to the sides of the body. On inspiration, lower your hands to their original position.
For the next exercise, you will again need to lie down on a bench or on the floor, bend your knees. Straight arms with dumbbells raised up. Start to part their side until the shoulder part of the hands is parallel to the floor, and the carpal part is not located relative to it at an angle of 60 degrees. Repeat as many. It is important not to rest between them for more than two minutes when doing heavy and more than one minute, doing light exercises. Then the effectiveness of the classes will be high.
Dumbbell exercises for children
You need to get used to sports from an early age. Therefore, for children, there are also various exercises. When the child is still very young, give him colorful plastic dumbbells for classes, their weight increases with age. Perform exercises with the child, including fun music, so it will be more interesting for him to do.
A training program with dumbbells also begins with a warm-up. Let it be fun, including walking, breathing exercises, a "mill" and others.
After that proceed to the main complex. The starting position is standing, the feet are shoulder width apart, and dumbbells are in the lowered hands. Tell the child to let him imagine that he is sitting on a chair. In this case, the arms are raised so that they are parallel to the floor. Enough 8-10 of these squats.
From the same starting position, the child will perform the following exercise, only the legs need to be slightly bent at the knees. The hands holding the dumbbells are pressed by the palms to the shoulders. You need to lift the dumbbells up 10-12 times.
Also standing, let the child turn to the right, spreading his hands in different directions, then the body is rotated to the left. On this set of exercises performed.
Finish with a calm walk to restore breathing. Such training will help your child love sports and from an early age maintain his body in good physical shape.