Sports and FitnessAthletics

Training with dumbbells at home. The program of home training with dumbbells

Home training with dumbbells allows you to make a beautiful figure, without resorting to 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, and lower body. The main thing is to choose the complex of exercises you need and practice every day or every other day.

Make beautiful hands, shoulders and back - start with a warm-up

The presented complex is designed for women. It will only need comfortable sportswear and dumbbells weighing 1.5-2 kg. If you do not have dumbbells, you can replace them with bottles of water.

Start the class with a warm-up. It will help the muscles to warm up, and the occupation will be most effective.

Training with dumbbells at home begins with the first warm-up exercise. The starting position is standing, legs should be placed wider than shoulders. Dropped hands through the sides up, join the palms, inhale. On exhalation, put your hands down. At the same time, the feet are parallel to each other. It is enough four repetitions.

The second and subsequent warm-up exercises are performed from the same starting position. Begin to lower your head down, behind it go your shoulders, with your hands on your knees, which are half-bent. Stir in this position for one second, the back should be slightly arched. Climb to the starting position, follow this exercise 5-7 times.

Then rotate synchronously with both shoulders back 10 times. Then make such rotations forward 8-10 times. Raise the right, then your left hand up, and lower them slowly down. After eight repetitions the warm-up ends, and home training begins with dumbbells.

Simple exercises for the back, shoulders and arms

Pick up the dumbbells and take the starting position. Bend your arms in the elbows, the legs are wider than the shoulder lines, the feet are parallel to each other, the knees are slightly bent. The back is straight, buttocks are tight.

Lift the dumbbells up, exhale. On inspiration, put your hands in the starting position, bending them in the elbows. This exercise is called bench press. Start executing it 5 times, gradually increasing the number of repetitions to 10-15.

Now sharply raise your hands with dumbbells up, exhale. On inhalation, 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. Prompt how to do exercises with dumbbells, photo. It shows how to properly stand and hold this attribute.

More complex exercises for training the upper body

The initial position of the body, legs is the same. Hands with dumbbells are lowered along the body, on exhalation lift them at an angle of 90 degrees. Inhale, put your hands down. Start this exercise slowly, then twice as fast.

This training with dumbbells at home can be performed by both women and men. Of course, they will need to take weighting agents of higher weight. You can use the collapsible, which sets a small initial weight. Gradually, it is increased.

The starting position for the next exercise is the same as for a skier descending from a mountain. The legs are bent at the knees, the pelvis is tilted back, the back is straight, the arms with the dumbbells are lowered. On exhalation, take your hands back to the coccyx line. On inhalation, return them to the starting position. Perform the exercise smoothly.

Connect other muscle groups

The 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 exhalation, take your hands off the weights, sideways, pull them down in front of you, connect them. In this case, not only the shoulders, hands, back, but also the muscles of the legs, buttocks, and the press are trained.

Next, make the slopes forward from the same starting position, lowering the brush with the dumbbells just below the knees, and then lifting them to the thigh level. You will feel that the muscles of the legs are straining.

Strengthen the buttocks and the back of the thigh

Training with dumbbells at home will help tighten these parts of the body, because they are most susceptible to cellulite.

Stand up straight, placing your legs a little narrower than the width of your shoulders. Hands with dumbbells are lowered along the body. Take a step forward with your right foot, bending the knee so that the shin is perpendicular to the floor. The knee of the left leg is almost touching the floor or directed towards it. Then do this exercise with the other leg. The body must be perpendicular to the floor. On the basis of this basic lunge, you can do other things, for example, alternately springs on one or the other leg.

For a beautiful press

Training with dumbbells at home will help a woman to find a flat tummy, and a man - to make it embossed, so that the so-called cubes appear on it. Lay down on a towel or rug, take one dumbbell with both hands, lift them upstairs in front of you. In this case, the hands are positioned relative to the floor at an angle of 90 degrees. The back, feet and buttocks lie on the surface, knees are bent, the head is raised. Which exactly abdominal muscles will be involved in the exercise with dumbbells, the photo clearly shows.

On exhalation tear your back from the support, lifting it and hands up, on inhalation return to the starting position. This will involve the thoracic and rectus abdominal muscles. To strengthen them, the next exercise will help to pump up. The training program with dumbbells includes it.

You will need 2 dumbbells with flat tips. Lay down on the floor, just stick your knees, place your feet on your heels. Arrange the dumbbells vertically, taking them in different hands. Relying on these devices, raise your head, tear your shoulders off the floor and lift your back - exhale. Get down on inspiration. Do 3 repetitions for 10 times. This way you can pump up the press without leaving home.

Men are your way out!

If the representatives of the stronger sex want to hit women with their biceps, triceps, then this program will also help home exercise program with dumbbells.

If you have a shop, lie on it on your back, taking dumbbells of 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 shop, lie down on the floor with your knees. In this case, the arms from the shoulders to the elbows rest on the floor. Lying on the bench, just bend your arms in the elbows, placing them from the shoulders to the elbows parallel to the floor. The second half of the arms is perpendicular to the support.

On inspiration, lift the dumbbells up, straighten your arms in the elbows, on exhalation, lower them into the starting position. Do this exercise in 3 sets, 8 reps each, but first you need to do a warm-up, for this, perform these pressures with light weight once 12-15 times.

The following exercises for men

The training continues. Dumbbells at home, representatives of the stronger sex can improve their figure, making it fit and sporty. Sit on a chair, lean against the back of the body, put your feet straight, bending them in your lap.

Hand with dumbbells lower along the body. On exhalation start lifting dumbbells to the level of the chest, turning your hands palm up, bending your elbows. The humeral part of the hands is pressed to the sides of the body. On inhalation, put your hands in the starting position.

For the next exercise, you will again need to lie down on the bench or on the floor, bend your knees. Direct arms with dumbbells are raised upward. Begin to plant their side until the shoulder part of the arms becomes parallel to the floor, and the carpal part will not be at an angle of 60 degrees relative to it. Repeat the same. It is important not to relax between them for more than two minutes when performing heavy and more than one minute, doing light exercises. Then the efficiency from the lessons will be high.

Exercises with dumbbells for children

To sports it is necessary to accustom from an early age. Therefore, for children, too, there are various exercises. When the child is still very small, give him colorful colorful plastic dumbbells for classes, the weight increases with age. Do exercises with the child, including fun music, so it will be more interesting to study.

The training program with dumbbells also starts with a warm-up. Let it be fun, includes walking, breathing exercises, "mill" and others.

After that, proceed to the main complex. The starting position is standing, the feet are located on the width of the shoulders, in dipped hands - dumbbells. Tell the child, let him imagine that he sits on a chair. In this case, the arms are raised so that they are parallel to the floor. It is enough 8-10 similar sit-ups.

From the same initial position the child will perform the following exercise, only the legs need a little bend at the knees. Hands holding dumbbells are pressed to the shoulders with the palms of their hands. It is necessary to raise dumbbells up 10-12 times.

Also standing, let the child turn to the right, spreading his hands in different directions, then turn the body to the left. This is the set of exercises performed.

Complete the exercise with calm walking so that breathing is restored. Such trainings will help the child to love sports and from an early age to support his body in perfect physical shape.

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