Not each young man is able to afford visit of gym for a number of reasons. It and is optional, to be in good shape, to pump up muscles, it is possible just to practise with dumbbells at home. Such occupations are effective, and dumbbells cost absolutely not much and do not demand big space. Today we will examine those exercises which are basic. With their help you will be able to receive a body of your dream.
Pluses and minuses of occupations with dumbbells
Begin occupations with dumbbells with their acquisition if those are not available for you. It is considered that the best option is type-setting dumbbells where there is an opportunity to regulate loading "pancakes" of various weight.
Important! Do not overestimate the forces, it is not necessary to chase big weight at once. For definition of initial loading be guided by such ratio: if you can without straining be brought up eight times on three campaigns, then begin with 8–10 kg if is not present — take less.
You also have to know all advantages and shortcomings of such exercises.
Pluses of dumbbells:
- are suitable for all, irrespective of a physical state, body weight, age and sex;
- it is possible to do various exercises for any part of a body;
- small cost in comparison with other apparatuses of the similar direction;
- do not take a lot of place at storage therefore are ideal for a house training;
- it is possible to take in a trip;
- owing to the fact that dumbbells can be used each hand separately it is possible to make movements with a big amplitude;
- it is optional to have two dumbbells, it is possible to be engaged serially: at first one, and then other hand;
- getting injured probability from dumbbells is much less, than from a bar;
- you do not need presence of the trainer.
Whether you know? Dumbbells appeared at the time of Ancient Greece and not for a rating of muscles at all. Originally they intended to improve indicators of athletes in triple jumps. The shell was rejected back on the third jump that allowed to increase the general result of length of a jump on average by 17 cm.
Minuses of exercises with this apparatus are insignificant, but nevertheless is:
- need of increase in weight of dumbbells in process of increase in force of your muscles;
- the impossibility to increase their weight to great values (50–100 kg) without big financial expenses, also for this purpose will be required much more place: both for storage, and for the training.
The program of trainings of the house with dumbbells for men
Now we will consider those exercises in a house situation which are most popular and are considered as the most effective.
Important! Before the occupations by all means warm muscles. For this purpose it is enough literally five minutes, can slightly more. For a start run about or jump with a jump rope, and in conclusion warm up joints and pull the main muscles.
For legs
For the stronger sex the following exercises for strengthening of the lower extremities are recommended:
- Squats with use of two dumbbells. Pick up shells, put legs at shoulder length, is possible slightly less. Straighten shoulders, pull in a stomach. Now on a breath begin squats, taking away a basin back, bend both legs in knee joints to a corner of 90 degrees, on an exhalation slowly return back. Consider that all your foot has to be kind of pasted to a floor, including a heel. Loading is directed to a chetyryokhglavy muscle of a hip.
- Use two dumbbells, having taken them it is convenient in a palm. Put legs widely, one costs ahead and her sock looks inside, the second a little — behind, on a sock. A back a straight line, a look direct forward.
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Breath — slowly bend legs in knees and fall down, exhaled — rise up. Change legs when you make all approaches. You watch that the maximum of weight fell on that leg which at you ahead, but do not put forward a knee further a sock. During this exercise the muscle on buttocks trains.
For a back
Prepare dumbbells for each hand. Starting position: legs at shoulder length, the belly wall is tightened and aspires to a backbone, hold a chin closer to a breast. And now do the following exercises:
- A breath — slowly begin to raise shoulders, representing that you want to connect them behind the head, an exhalation — return to an initial position.
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For the best loading do 2–3 approaches till 15-20 of repetitions, at first take bigger weight, then smaller. The upper trapezoid muscle works at a back.
- Draft in an inclination. From a starting position incline a trunk forward. An equal, parallel back with a floor, legs are slightly bent, hands along a trunk. Now tighten fists to the middle of a stomach, elbows up. Return hands down and repeat rise again. The broadest muscle of a back and bicepses are involved.
For shoulders
These exercises work with a humeral belt therefore through time you will have big and strong shoulders:
- Press sitting. Sit down on a chair or a stool, pick up dumbbells, and the back needs to be pressed to any vertical surface (wall, a chair back). Now on an exhalation squeeze out a shell, with effort, but without sharp movements.
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Further a delay for a moment and return of a hand down. Repeat exercise. Well sidewalls of a deltoid muscle train that will make your shoulders wider.
- Arnold's press. It is carried out sitting, a back equal. Hold dumbbells before yourself, develop palms to the case. Further direct a shell up and at the same time turn a palm outside. Truly to do exercise, it is not necessary to straighten hands in elbow joints on a maximum, it will increase load of muscles. Now come back. Front departments of deltoid muscles are very well studied.
- Stains in the parties. Cost directly, legs on width of hips, hands with dumbbells below and slightly prisognuta. Actively raise hands on the parties to the line of the head, then detain and accurately lower them down. Repeat without breaks. Side parts of muscles of a shoulder are involved.
Important! Carry out all exercises, observing the equipment. You have to feel tension in those muscles for which strengthening concrete exercises are intended.
For hands and forearms
The training of the upper extremities includes work of a biceps and a triceps:
- Get up, put legs on width of shoulders. Pick up shells and direct them down. Now on a breath in turn slowly bend hands in elbows, and develop palms to a body until you bring a dumbbell to a shoulder. You make extension in an initial position on an exhalation. Elbows at the same time have to be not mobile, do everything slowly. The simultaneous raising of hands is allowed.
- The concentrated rise directed to a biceps. It is carried out from a sitting position, serially for each hand. Put legs widely, bend a little forward. If a dumbbell at you in the right hand, then her elbow press to an internal part of a hip of the right leg, left — leans on the left leg. Now smoothly bend the right hand, having brought a dumbbell to a shoulder, be late in this place, and then lower down, repeat further. When execute the necessary number of times one hand, make the same for another.
- Press because of the head, one or two hands. It is carried out standing or sitting. If you do exercise by one hand, then it from dumbbells rises up, the palm is directed forward. Further slowly bend a hand in an elbow joint, taking away a shell for the head, for a while be late and return to an initial position. Repeat for the second hand. Consider that the shoulder at this press does not move, work happens at the expense of a forearm, especially a triceps. Exercise is done by two hands the same way, it is the most convenient to hold a dumbbell for "pancake".
Whether you know? Dumbbells took a form familiar to us in the 19th century in England. There they were used to increase physical force of church bell ringers.
For pectoral muscles
Muscles on a breast quite big therefore it is necessary to work to achieve results. Following exercises:
- Press lying. You need a vertical bench. Take a power shell in both hands and lay down on a back, position of hands same if you held a bar, set legs against a floor. Now you hold hands above, connect dumbbells, and then lower them as low as possible, parting at the same time elbows in the parties. Come back up and continue further.
- Divorce of hands lying. It is carried out on a bench in lying situation. Take dumbbells and squeeze out up, put hands in parallel among themselves. On a breath slowly you part hands in the opposite directions, and bend elbows a little. It is necessary to feel how pectoral muscles well strained and stretched. A small delay, on an exhalation accept an initial position.
Exercises on a press
If you dream to receive beautiful cubes on a stomach, it is necessary to work well. Dumbbells in this case are used as an additional weighting compound.
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Include similar exercises in the complex of sports occupations:
- Inclinations aside. Are carried out serially for each side of a body. At first take a shell in the left hand, and right grab sideways, you hold a trunk directly, legs on basin width. Then execute an inclination to the right side down the maximum amplitude, and oblique muscles of an abdominal press have to work, be late, return to an initial position. Repeat the necessary number of times. Now change a hand and execute in the second party.
- Raising of the case. Lay down on a floor, bend legs and set against a floor. Take one dumbbell two hands, lift up. Now lift the case, straining a press, to a sitting position, then lower. You do not hurry, it will strengthen loading.
Important! On a stomach there should not be a big fat layer, otherwise nobody will estimate all your efforts on strengthening of muscles of a press because they will not be visible behind a layer of fat.
Useful tips for beginners
If you only begin the house exercises with dumbbells, our councils and recommendations for certain will be useful to you:
- Before the occupations attentively study technology of performance of each exercise and observe it strictly.
- Increase the weight of a shell without sharp jumps, usually add 5–10%.
- You monitor breath, it has to be equal, without delays.
- You watch closely reaction of your muscles, when performing exercise on a certain muscle it has to strain, and any another.
- Be not fond, do not allow so-called muscular refusal, in this case you just will not be able to repeat exercise further.
- It is the best of all to be engaged every other day, it will give the chance to have a rest well to muscles.
- Consider that the weight of a shell depends on that how many muscles are involved in exercise: the more — the weight is more than muscles.
So, now you are acquainted with general exercises for different groups of muscles of your body which it is absolutely simple, but effectively to do in house conditions. The main thing that you had a strong desire to change the body, to make it strong, hardy and relief. For this purpose it is necessary to work hard, but the result will not disappoint you. Be engaged with pleasure and progress to you in sporting achievements!