It's nice to admire your beautiful body, standing by the mirror. To make it as such is quite possible without even visiting the gym, without leaving the apartment. A set of exercises with dumbbells at home will help to achieve the goal. For classes, in addition to dumbbells, you will need a chair and a rug. For men, women, children, there is a training technique.
Exercises for those who have a weak level of physical fitness - start with a warm up
First of all, you need to stock up on a good mood and the belief that training will give excellent results.
We start the workout. It consists of squats. If you have a lot of weight, then do half squats. The legs in the starting position (I.P.) are straight and connected together. Then, bending them at the knees, lower yourself, return to the starting position.
Depending on your well-being and your weight, do 15-30 exercises. So much for the same amount for the second approach. Now is the time to start a set of exercises with dumbbells at home.
Getting started
Dumbbells for beginners should be light. Take each in your hand, stand straight. Gradually, bending your back, while inhaling, lower the hands with the dumbbells down to the calf muscles. The shoulder blades should be brought together, the back is straight, the pelvis is tilted back. This, like the following exercise, is performed 2 times - in each - 15-30 repetitions. It is called dead dead.
The draft of the dumbbell in the slope is as follows. Lie on the carpet, take dumbbells in your hands. Bend your elbows, lean them on the floor. Place your hands so that the dumbbells are parallel to the shoulders. Straightening your elbows, raise your hands up, connect the dumbbells, return to I.P.
Continue training
To perform further a set of exercises with dumbbells at home for beginners, you will need a strong chair. This exercise is performed 11 times. In the lowered right hand dumbbell, left - you lean on the back of the chair. The right leg is slightly bent at the knee, the left is set back. Raise the dumbbell to the inguinal zone, lower it. This exercise will help develop the broadest muscles of the back. Now do the same with the other hand, changing the position of the legs.
A set of exercises with dumbbells at home continues the next type of training. This exercise will help build triceps. Sit on a chair, lean on its back with your back. Put the dumbbell in the left hand, the right hand holds the left side of the chair seat. As you exhale, raise your left hand parallel to the floor. In this case, the little finger should be slightly higher than the thumb, lower your hand. This exercise, like everything, is done as you exhale.
After doing 15 reps, shift the dumbbell to your left hand. Do this exercise in mirror image.
Next, perform an extension of the arm in a sitting position from behind the head for 2 repetitions of 12-15 times. I.P. is the same - on the chair. Raise your left hand with weighting up, bending at the elbow, wrap it behind your head, straighten again. At the initial stage, you can hold the elbow of the working hand with your second hand. This ends this set of exercises with dumbbells at home for beginners.
The load for men - start by warming up
This initial type of training is designed for men. After you spend 8-12 lessons, go to the next level.
It will tell you how to perform a more complex set of exercises with dumbbells at home for men, photo.
The workout also starts with a warm-up, but the squat is done a little differently. Stand with your back to the chair. As you exhale, lower yourself on the pelvis, stretching your right leg forward, rise to I.P. without lowering your legs. Sit down 15-30 times, doing 3 sets.
After several workouts, performing such squats on a chair, do them by picking up dumbbells. This will help to achieve the best results.
After warming up, continue to perform a set of exercises with dumbbells at home.
Basic training - start
Start it with the Dead Dead, which was described above, but do 3 repetitions 15-30 times each.
Stand straight, put a chair in front of you. Put your left hand on its back, while your right hand, with dumbbells, raise it slightly upward, bending your elbow. The number of repetitions is the same.
It will help to better understand how to train further, a set of exercises with dumbbells at home for men in pictures. Sit on a chair or bench as shown in the photo. Dilute the feet. Take a dumbbell in your right hand, put your elbow on your right foot. Lower your hand down towards the floor. The left hand is resting on the knee of the left foot. Return to I.P.
Continue training for the stronger sex
Stand with two dumbbells in both hands. Connect the nearby dumbbell sides together. Holding the weights in this position, raise your hands, while bending them at the elbows so as to pull the dumbbells to the neck. Return to the starting position.
How to perform a set of exercises with dumbbells at home for men, in particular, this exercise, also tells the photo.
Finish doing this. Stand straight with a dumbbell in one hand. Lowering your shoulders one at a time, lean in one direction or the other.
From simple to complex
The following set of exercises with dumbbells at home for men is suitable for those who exercise a month three times a week according to the above method.
Take the dumbbells in your hands, stand straight. Perform 2 times of 20 squats.
The next exercise requires a heavy dumbbell. Take it with both hands on opposite sides, put your legs straight. Lean forward so that the dumbbell is as close to the floor as possible.
Now take a weighting compound in each hand, stand in the same I.P. Make forward bends.
Next, tilt the housing forward. Standing in this position, do not move the torso, but only with your hands. Lower them down, not reaching the floor 30 cm. Return to the initial I.P. This and all exercises that include this set of exercises with dumbbells at home, except for the warm-up, perform for 3 sets of 20-30 times.
Stand, lean your back against the wall, dumbbells are in lowered hands. On the exhale, spread both hands apart at the same time, on the inhale, return them to their initial position.
Sit on a chair, bring your hands with dumbbells together so that your hands are at chest level. Spread your elbows to the sides, bringing the shoulder blades together.
This can complete the set of exercises with dumbbells at home for men.
For ladies
For women, special training has also been developed. Exercise will help strengthen your hips, make your stomach tucked up, and legs, arms - beautiful.
We start by warming up. Lie on a bare floor or on a rug. On the exhale, lift straight, legs joined together up, on the inhale lower them.
A set of exercises with dumbbells at home for girls is a little more complicated than for women aged. Therefore, ladies who are well prepared can perform all exercises in 3 sets of 20 times. Women who find it difficult to do so much should limit themselves to two sets of eleven times. This applies to basic exercises. Start doing them 30 seconds after the warm-up.
Take one dumbbell with both hands, take a horizontal position, bend your legs at the knees. As you exhale, lift your body, trying to touch the weight knee. Return to I.P.
A set of exercises with dumbbells at home with pictures clearly shows how to perform these and the following exercises.
Make beautiful legs, arms, chest
Stand up straight. Bend your knees to the “one” account, while raising your arms above your head. At the count of two, return to the starting position.
A set of exercises with dumbbells at home continues as follows. It is made of the same I.P. Raise your hands alternately with weighting materials. Watch your back at this time, it should be straight.
Half squats with weights will help to make beautiful not only the legs, but also the hips.
From I.P. - standing, take a wide step to the right side, bending your right knee and lowering your arms with weighting down. Stand straight, make the same attack in the opposite direction.
This is a set of exercises with dumbbells at home for women.
For children
It’s great if at least sometimes their children will be engaged with parents. If they are more than 12 years old, then for teenagers the complex for beginners, presented above, is suitable. For younger students, the following set of exercises with dumbbells at home for children can be offered.
Let the kids start by warming up - walking on the spot, and then do the semi-squats. Now you can pick up light dumbbells. Standing straight, you need to raise your arms to the sides so that they are parallel to the floor. If the child is engaged for the first time, five times is enough. Now let him raise his hands with dumbbells in turn.
The next I.P. is also standing, but the hands holding the dumbbells are on the shoulders. On inhalation - hands rush up, on exhalation - lower.
At the end - walking at a slow pace. Excellent mood from such a charge is guaranteed!