Very often because of so rich life will just pick up time for going to gym and to be trained with a bar or on special exercise machines. But you should not worry, the program of trainings with dumbbells of the house will allow you to improve a relief of a body and to achieve great results. Exercises not difficult are also directed to increasing growth of muscle bulk. What is important, to use this program, rather long time is possible.
Rules of the program of trainings of the house with dumbbells
- In each approach the main thing to make the minimum quantity of repetitions if you feel that you can make more, then forward.
- You watch technology of performance as the wrong position of a body will not bring desirable result and can even provoke appearance of various injuries.
- The program of trainings which consists of exercises with dumbbells is designed for men of absolutely different physical training.
- It is not necessary to train on wear if you feel that there are no forces simply, then it is better to stop a training.
- You watch correctness of food as you have to receive the necessary number of calories, try to use daily protein and complex carbohydrates which will give you strength on a training.
- Be engaged not less than 3 times a week, choose for yourself the most suitable time.
The house program of trainings with dumbbells
Squats
Important that during all exercise the back was equal, in a squat of a hip are parallel to a floor, and knees did not come on socks a foot. Repeat on 10 times in 3 approaches.
Inclinations aside
It is important not to bend forward or back, the back has to be equal. Make 10 times in 3 approaches.
Attacks
During exercise control that the knee did not come on foot socks. You hold a back equal. Make 10 times in 3 approaches.
Stanovy draft
Very important that the back was slightly bent in a waist. It is also necessary to bend a few legs in knees. Make 3 approaches op 10 times.
Draft in an inclination
During exercise the corpus has to be parallel to a floor. Only the hand has to move, you keep a body in a motionless state. Repeat on 10 times in 3 approaches.
Shrag
During this exercise only shoulders have to work. In the top situation try, to be late on 2-3 sec.
Finish a complex with exercises on a press, for example, raising of legs or trunks. In several weeks you will see significant changes in the body.
"