Exercises with dumbbells nutrition. The best workout program with dumbbells at home. Reverse bent over dumbbell fly

You don't have to go to the gym to do exercises with dumbbells. For men, all the necessary equipment can be found at home. The training complex will allow each person to achieve harmony in their development, as well as shape their body.

Exercise will help you get in good shape.

With the help of dumbbells you can effectively build muscle mass, lose weight, and improve your physical level. And visit gyms not necessary for training. All that is required of you is to create a comprehensive training program.

Exercises with dumbbells for men must be designed taking into account strength loads. You need to use heavy weight and reduce the number of repetitions. Strength loads are necessary in order to form muscle volume. Therefore, it is important to use equipment with removable disks. Only in this case can the load be adjusted.

As an example, here are some exercises with dumbbells for men. They need to be done at least three times a week. You also need to pay attention to the fact that weight control plays a huge role. There are three approaches to each exercise. Choose for yourself optimal weight and start studying.

Before we start listing exercises with dumbbells for men, it is necessary to highlight some rules. At the initial stage, it is better for beginners to seek help from a coach. A professional will be able to select the optimal training program.

Every few months you need to change the exercises. Otherwise, the body will get used to the stress. Accordingly, there will be no progress. There are a few tips to remember. They are as follows:

1. Before you start training, you need to stretch your muscles well.
2. The load must be increased gradually.
3. Lifting excessive weights should be avoided. There is no need to break the technique.
4. You should not work with dumbbells alone for more than 60 minutes in a row at the initial stage.
5. After training program completed, you need to do stretching exercises.

First set of exercises

It is necessary to start training only after finishing the warm-up. Classes must be carried out every other day at any time. The initial set of exercises with dumbbells includes 10 techniques, which must be performed 10 repetitions each. Break between different exercises is 5 minutes.

1. You need to get up. The body must be straight. Your arms should be placed in a bent position with dumbbells at shoulder level. You should start lifting the dumbbells up, fix your hands at the end point and after a while lower them to initial position.
2. You need to lift the shells up with your arms outstretched. It is necessary to perform bends. The dumbbells are lifted between the legs. Exhale should be done while bending, inhale while lifting.
3. Starting position - standing. Hands are in a lowered state with shells. You need to start lifting them to the sides, while standing on your toes. At the same time, you inhale. While lowering your arms through your sides, you need to exhale.
4. You are required to take a standing position. Hands with dumbbells should be extended forward. The essence of this exercise with dumbbells at home is that you need to start turning in different directions. You cannot lift your feet off the floor.
5. You need to stand up straight, arms with dumbbells extended forward. Turns required. Your arms should be spread to the sides.

Exercises that can help you pump up your arms

Now we should list exercises for arms with dumbbells. Agree that a beautiful hand shape significantly affects a man’s appearance. Folds that have already sagged must be removed. The shoulder muscles need to be pumped up. There is nothing complicated about this.

We select the optimal projectile, take it and lower our arms along the body. After this, you need to start slowly bending them at the elbows. This must be done until they take a position parallel to the floor. Then, after a few seconds, you need to start straightening your arms forward. After a few more seconds, they will need to be lowered to their original position. The exercise must be repeated until a burning sensation appears in the muscle area. You need to start with small loads, gradually increasing them.

Basic training complex

We continue to study a set of exercises with dumbbells at home. The starting position is the same as in the previous case. Legs slightly bent. It is necessary to slowly bend your arms at the elbows. You cannot tear them off from the torso. This technique will increase the load on the triceps. After this, we begin to straighten our arms, returning them to their original position. This complex is universal, since the load is applied to the back muscles, chest, and abs.

You need to take dumbbells, raise your arms, stretching them out in front of you. After this, we try to raise the shells above our heads, then we bring them behind our heads as far as possible. Another exercise is to lie on the floor and begin to spread your arms, bent at the elbows, in different directions. They need to be brought together in front of the chest. This must be done slowly.

Exercises with dumbbells, photos of which you can see while reading this review, are very effective for the arms. The main thing is not to start them too abruptly, otherwise the next day they will be very strong. painful sensations, which can discourage any desire to study for a long time.

We pump up the back muscles

Using dumbbells you can pump up your back muscles. This will help get rid of slouching and give your body excellent posture. So let's get started.

1. You need to lie down on a gymnastic bench or on the floor. Hands with projectiles must be raised up. Then they should begin to bend, spreading the elbows not along the body, but to the sides. The dumbbells should touch your chest. After this, you need to take the starting position.
2. Lie on your back, bend your legs. Feet should be placed on the floor. Hands with weights should be stretched forward and upward. One hand goes behind the head, the other goes down towards the hip. After this, the position of the limbs changes.
3. You need to lean forward and take the projectile in one hand. With your free hand, rest on, for example, the seat of a chair. After this, you need to start pulling the arm with the dumbbell towards your chest. The elbow should go to the side. After several repetitions, the exercise is performed on the other hand.

Such a simple complex will significantly enhance muscular frame. Work will no longer seem exhausting, and your back will no longer hurt after sitting at the computer for a long time.

Basic rules that should not be forgotten

The main advantage of dumbbells is that you can get impressive results by working out at home. It is necessary to purchase, as already mentioned, collapsible equipment. The weight should be such that even the most difficult exercises can be performed at least 10 times. However, if the training does not cause proper tension in the muscles, then it is better to increase the weight of the projectile.

It should be remembered that it is not the number of repetitions that is important, but the magnitude of the load. And if possible, then it is better to do 10 repetitions with the maximum possible weight than 20 with insufficient weight. However, if the load is too heavy, you will get tired much faster. Overtraining, which will arise in this case, can discourage any desire to continue training for a long time.

You need to shape your body evenly

You need to start the exercises with a weak hand. The number of movements that will be performed will need to be repeated with the other hand. This must be done so that the hands do not visually differ from each other.

If you exercise regularly, your figure will become more toned. The fat layer will noticeably decrease. And as an additional bonus - a good state of mind, a sense of strength and endurance.

3 day dumbbell training program at home for 8 weeks. Find out how you can fully train and gain muscle mass at home!

Description of the home training program

The goal of home workouts with dumbbells is to focus on performing heavy compound exercises. This will lead to good results even with minimal equipment. You can train in this style for a long time to gain muscle mass.

Key elements to get the most out of this program andgain muscle mass for beginners:

1. Progression of loads. Don't do sets in vain. Always try to complete more repetitions without compromising your technique. Once you can complete the maximum recommended number of reps on the first set, increase the weight.
2. Refusal. You don't need to train to failure. End a set when you are unsure about your next rep.
3. Nutrition. To build muscle, you need to eat more than you need to maintain weight. Without it, you won't be able to get bigger, although you will get stronger.

Note for girls : Women can easily train using this program. The recommended number of repetitions is 10–15 for most sets.

Trainings take place three times a week: on Mondays, Wednesdays and Fridays. Don't add additional exercises during these workouts. Cardio can be done in the morning or after strength training.

Useful article: 150 tips for gaining muscle mass for men and girls

Unfortunately, not all subscribers to our blog have the opportunity to visit the fitness center. Guys, this circumstance should not become an insurmountable barrier to healthy image life. I assure you that the result can be achieved even at home!

An expensive subscription to an elite fitness center cannot guarantee the achievement of the desired effect - everything depends solely on the person’s morale.

If you are ready to relentlessly move towards your cherished goal, without deviating from the intended course, then you will definitely become the owner perfect figure without leaving the apartment. Ask me: How? The answer is quite simple: Training with dumbbells at home. ?

A time-tested method that is relevant for both professional athletes and novice athletes. The main thing is to want it. Can't believe it? I invite you to read this instructional article, which will give you a formula for a toned body at home.

Features of the training system

A special feature of the training program is the basic working out of all muscle groups. For training, we do not need a variety of equipment and modern sports equipment of the 21st century - we need two dumbbells, the design of which involves increasing the weight.

Get involved power loads We won’t, we’ll stick to three days a week – Monday, Wednesday and Friday. For each session, determine the muscle groups that you will pump - you don’t need to load the whole body at once. You can devote your free time from strength training to aerobic exercise that will help burn subcutaneous fat, hiding the treasured relief.

Current advice: “The training system is effective for both girls and men - only the “working” weight changes. Such exercises can be done together, morally supporting the partner and providing the insurance necessary in some activities.”

Simple exercises with dumbbells for home

I propose to analyze in detail the exercises that are optimal for performing at home. Some I do myself. ? Basic training program, relevant for rooms of any size:

• Classic squat.

We get up in the starting position - feet are placed shoulder-width apart, we hold dumbbells in our hands, tightly fixing the bar in our palms. We take a deep breath, starting squats and gradually bending our knees. The knees should not extend beyond the toes of the feet. The hands remain motionless and are positioned vertically relative to the floor. This activity involves the muscles of the thighs, core and buttocks. It is recommended to do 3-5 sets of 12-15 repetitions.

• Hammer.

Feet are placed shoulder-width apart, arms are lowered down with palms facing the body. After a deep breath, as you exhale, we begin to slowly bend your arm at the elbow, lifting the projectile to your shoulder.

It should be noted that the body and pelvis remain motionless during the exercise - the biceps are pumped. Competent instructors suggest doing 3–5 sets of 8–10 repetitions.

• Dumbbell bench press.

For training you will need equipment - a bench well fixed to the floor, located at an angle of 30° -40°. We lie on our backs, with our feet shoulder-width apart.

The exercise is identical to the barbell bench press: we slowly raise our arms, palms facing away from ourselves, from the chest, and then lower them. The dumbbell bars are on the same line (for convenience, you can connect the ends of the equipment). The range of movements should be as deep as possible.

• Dumbbell row.

This activity will also require a bench positioned horizontally to the floor. Repetitions are performed alternately for each hand.

We rest our knees and hands on our right legs and arms on the bench. A dumbbell bar is fixed in the palm of the left hand, lowered to the floor. Slowly pull the projectile to the belt,
bringing your shoulder blades together.

After a full approach, we do the same number of repetitions for the other hand, changing the supporting position on the bench. It will be enough to do 3-5 approaches for each hand of 12-17 repetitions.

• Biceps pumping.

We take the starting position - we stand with our feet shoulder-width apart, our arms are lowered along the body, palms up. At the same time, bend your elbows, bringing the dumbbells to your shoulders. Such exercises work the biceps and are performed in 3-5 sets of 10-12 repetitions.

• Triceps.

We take the same stance as in the previous biceps workout, only we hold the projectile in front of us at shoulder level, clasping the bar with our palms facing us. Raise your arms up, then slowly lower them behind your back and return to the starting position.

It is necessary to take into account, dear friends, that such a lesson can be carried out simultaneously on both hands or for each separately. It will be enough to do 3 sets of 8-10 repetitions.

• Back and shoulders.

We stand up, back straight, legs together, and arms down, positioned along the body with palms facing us. Slowly we begin to raise and lower the dumbbells using the strength of the shoulder region and the muscles of the upper back. The recommended number of approaches is 4, repetitions are 8–12.

• Shoulder girdle and back beams deltoid muscles.

The legs are positioned shoulder-width apart, the body is tilted forward at a right angle, and the arms with dumbbells are lowered down, palms inward. Slowly raise the shells in the polar directions, without straightening the elbows and torso. The workout involves 3-5 sets of 10-12 repetitions.

• Muscles of the upper back.

We take the usual starting position - we stand, legs are spaced shoulder-width apart, the bars are fixed near the shoulder region in the palms located away from us.

Alternately or simultaneously (there are two options), raise your arms up and then slowly lower them. We perform 3–5 sets of 10–15 repetitions.

• Shoulders and a little pectoral muscles.

We get to the starting position with our feet shoulder-width apart. With both hands we grasp the bar of one dumbbell in front of us. We raise the projectile up to a vertical position to the floor, then slowly lower our hands into starting position. It is recommended to perform 3-4 sets of 10-12 repetitions.

• Quadriceps femoris and buttocks.

We put our right leg forward, resting with both hands, in which the bar is fixed, on the right thigh. Left leg at the same time, it is laid back, the toe rests on the floor, and the knee is suspended.

With emphasis, slowly and maintaining amplitude, we lunge forward on the right knee. After 3–5 approaches and 8–12 repetitions, we do the same exercise on the left thigh.

Remember, guys: “The given numerical indicators of approaches and repetitions are the recommendations of professionals. When performing exercises, be sure to take into account your physical capabilities. own body. Depending on the individual characteristics body increase the load or start complex training with less weight."

Guys, in order to properly develop muscles at home, you must follow some rules identified by professional athletes:

• Finish each set.

Choose only lifting weights for your body. When performing the exercises, no one will watch you, help you, or advise you - it is important to do not many repetitions, but the optimal number of high-quality approaches.

Maintain amplitude, monitor the position of your elbows and knees, because every nuance of the training process matters to achieve results.

• Do not overload your body to the point of muscle failure.

Regular strength training not only helps you build muscle mass, but also has a fat-burning effect.
Each exercise should target a specific muscle group as much as possible.

However, you should approach the choice of weight and number of repetitions with special responsibility - the result of an incorrect approach can be muscle failure that will knock you out training regimen not for one week.

We understand that the relief will not appear after 2-3 sessions, right? Remember, the main thing is a rational approach in choosing loads. ?

• Gradually increase the “working” weight.

Over time, as the exercise seems easy to you, the “working” weight must be increased to increase the level of impact strength training to muscle groups. Adding loads should be gradual so as not to shock the body and avoid muscle failure.

• Eat right.

Even if you train at home with dumbbells for weight loss, in order to get rid of extra pounds, you need to eat quite a lot. Choose healthy foods, replace junk foods with healthy alternatives, gaining muscle mass, rather than returning fat deposits expelled from your body.

Secrets sports nutrition: “Creatine, which improves strength performance, is becoming a relevant assistant in gaining muscle mass. Also take a complex of healthy vitamins and omega-3 fatty acids, which speed up the metabolic process.”

Don’t forget that you can share your personal achievements in the comments under each article - the writing process does not take much time, and constructive advice will undoubtedly be useful for novice athletes. ?

See you soon on the web pages of our blog, dear like-minded people!

Suppose you are unable to go to Gym, but you have dumbbells at home. Most of the exercises presented here can be done at home. All you need is a pair of dumbbells. The bench can be safely replaced with a regular chair or stool.

Keep in mind: with a conscientious approach to business, the result will be no worse than what you would achieve in the gym. Combine power training with cardio exercises and training to develop flexibility, and then success will be guaranteed to you.

Breast

Strengthening the pectoral muscle requires 3 things: concentration, control and contraction. You need to concentrate and know which muscles work in the exercise. Control means that you monitor the movements and speed of the exercises. The slower you perform them, the more you load the muscle fibers. A slow pace also reduces the risk of injury. When you focus your attention on the muscles being trained, the effectiveness of the exercise increases.

A great exercise for chest training. It can be performed on horizontal bench, incline, or negative incline bench. This way you can shift the load to the middle, top, or bottom pectoral muscles. Try to lower the weight slowly so that you feel the same muscle tension as when lifting the weight. Lifting dumbbells too quickly puts you at risk of injury. shoulder joint. It is also important to choose the appropriate dumbbell weight. The resistance should be enough so that you can feel your pectoral muscles working.

An excellent exercise for developing the pectoral muscles. Its value lies in the fact that it makes it possible to exclude all auxiliary muscles from work and the load on the chest will be concentrated. Dumbbell curls can be performed on a horizontal bench, an incline bench, or a bench with a negative incline. This will allow you to work better different areas breasts To perform the exercise, take dumbbells and lie down on a bench. The shoulder blades are retracted. There is a deflection in the lower back. The legs rest firmly on the floor. Hold dumbbells at arm's length above your chest, palms facing each other. As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows. As you exhale, bring your arms together, returning to the starting position.

With this exercise you can increase the volume of the chest. To perform it, lie with your back on a bench. The legs rest firmly on the floor. Hold the dumbbell in front of you with your arms outstretched. As you inhale, lower the dumbbell behind your head (at the final phase of the movement, you can bend your elbows slightly). As you exhale, return to the starting position.

Back

In everyday life, we use the muscles of the front part of the body more, so the back muscles are often underdeveloped, which leads to stooping. Your goal is to develop your entire body evenly. The exercises we offer with dumbbells will help you with this.

Bent-over dumbbell row - excellent basic exercise for the development of the central and upper back. When performing this exercise, a special stand is used, which makes it possible to completely turn off the lower back from work to avoid injury. The value of the exercise is that it can help correct back imbalances. To perform it, do the following: place your left knee on the bench. Then bend over and place your hand on it. The body is almost parallel to the floor. There is a deflection in the lower back. The right foot is on the floor. With your right hand, hold the dumbbell with a neutral grip. As you exhale, pull the dumbbell to your lower abdomen by contracting your back muscles. As you inhale, slowly lower the dumbbell to the starting position. Repeat the exercise on the other side.

This is an exercise to work your back muscles. The main load here is received latissimus muscles. The main advantage of this exercise is that when it is performed, the load is removed from the lower back. Therefore this exercise will do people who should not put stress on their lower back. To perform it, take the weights and lie face down on an incline bench. Hold dumbbells with a neutral grip, with your arms straight at the sides of the bench. As you exhale, lift the dumbbells by bending your elbows. As you inhale, lower the dumbbells to the starting position.

Shrugs are an exercise that is aimed at training trapezius muscle. Shrugs are performed with both dumbbells and a barbell. The advantage of dumbbells is that the movement of the exercise becomes more natural and the amplitude of the exercise increases. To perform it, take dumbbells in your hands and stand straight. Stretch your arms at your sides. As you exhale, pull your shoulders up as high as you can. Hold this position for a second and return to the starting position.

Legs and buttocks

Although exercises with a barbell are considered the most effective for the muscles of the legs and buttocks (due to the possibility of using large weights), nevertheless, with the help of dumbbells you can also work out these muscle groups quite well. To achieve what you want, the main thing is to do the exercises correctly. All movements must be clear and precise. And as a result, in addition to impressive external results, you will receive strong legs and glutes, which will allow you to noticeably improve your performance in other sports, such as running and jumping.

1. Straight-legged row with dumbbells

IN this exercise The muscles of the buttocks, back of the thigh and lower back receive the greatest load. During dumbbell rows, the hands are in a more comfortable position than a fixed barbell. Thanks to this position of the hands, you can shift the center of gravity, due to which the load on the back extensors is reduced and the load on the back of the thigh is more concentrated. To perform this exercise, grab dumbbells and stand straight. Place your feet shoulder-width apart. As you inhale, moving your pelvis back and leaning forward, smoothly lower the dumbbells down. As you exhale, return to the starting position.

Squats are a basic exercise for strengthening the muscles of the front and back of the thighs and buttocks. By doing it, you also use the muscles of the internal and external surfaces hips To perform this exercise, hold dumbbells in your hands and stand straight. Feet shoulder-width apart, toes slightly pointed to the sides. Hands with dumbbells are lowered along the body, palms facing inward. Keeping your pelvis in a neutral position, straighten chest. Inhale, hold your breath and draw in your stomach. Do a squat as if you want to sit on the edge of a chair. Don't lift your heels off the floor. Lower yourself until your thighs are parallel to the floor. Return to the starting position. At the moment of maximum effort, exhale.

Lunges with dumbbells are one of the best exercises for training legs and buttocks. In this exercise, the maximum load is placed on the hamstrings and gluteal muscles. To perform it, take dumbbells in your hands and stand straight. Feet shoulder width apart. Bring your shoulder blades together, lower your shoulders, tighten your abs. Hands with dumbbells are lowered along the body, palms facing inward. Take a long step forward with your left foot and lower into a lunge so that your left knee is over your ankle and your right knee is pointing toward the floor. The right leg rests on the toe. Straighten your legs and take a step forward and lunge with your right leg. Keep alternating legs required amount once.

Biceps

As with any strength exercises, when training biceps with dumbbells are very important correct technique and concentration. Also try to avoid typical mistakes doing exercises for the biceps muscles. For example, many people do not fix their shoulders and body in a stationary position, which takes some of the load off the biceps. Only the supporting muscles should work elbow joint, and the shoulders, wrists and body remain motionless.

1. Dumbbell Curls

Dumbbell curls are one of the best exercises to train your biceps. The advantage of dumbbells over a barbell is the increased amplitude of wrist rotation, which provides better training of the biceps muscle. This exercise can be performed standing or sitting on a vertical or incline bench. To perform it, take dumbbells and stand straight (or sit on a bench). The elbows are pressed to the sides of the body and remain motionless throughout the entire movement. As you exhale, bend your elbows. As you inhale, straighten your arms to return to the starting position.

2. Hammer Grip Dumbbell Curls

Hammer - an isolating exercise aimed at development brachialis muscle(brachialis), a muscle that is located under the biceps and which gives it such a desired peak for all athletes. Perform the exercise standing or sitting on a bench. To do this, take dumbbells with a neutral grip and stand straight or sit on a bench. The arms are extended to the sides of the body. As you exhale, lift the dumbbells to shoulder level. As you inhale, lower the dumbbells back to the starting position.

The peculiarity of this exercise is the large range of motion and powerful peak contraction at the top point. The biceps receive the maximum load in this exercise. For correct execution exercises, sit on a bench and place your feet slightly wider than your shoulders. Take a dumbbell, bend over slightly and rest your right elbow on inner part right leg. As you exhale, lift the dumbbell to your upper chest. As you inhale, return to the starting position. Perform the required number of times and repeat the exercise for the other hand.

4. Curls with dumbbells on a Scott bench

The Scott Bench Dumbbell Curl is an exercise for targeted biceps training. The advantage of this exercise is that it eliminates the use of cheating, so biceps the shoulder receives maximum load. To perform it, sit on a Scott bench and hold dumbbells in both hands, palms facing up. You can also hold dumbbells with a hammer grip (palms facing each other) to work the brachialis muscle. As you exhale, straining your biceps, bend your arms as much as possible, raising the dumbbells to your shoulder. As you inhale, lower the dumbbells.

Triceps

When you train triceps, just like any other muscle group, you need to use a variety of equipment, including dumbbells, to vary the load as much as possible. Try to feel the triceps working and always pay attention to your technique. Don't forget that when you focus on how your muscles are working during training, you will use more muscle fibers. Therefore, each repetition and approach turns out to be more effective, and you get desired results much faster.

The French press is a unique exercise for training the triceps. This exercise allows you to work the triceps along its entire length. When performing this exercise, the emphasis is on the load on the long head of the triceps. This exercise can be performed lying down or sitting. We suggest considering the option French press lying down. Lie down on a bench and grab dumbbells with your palms facing each other. As you inhale, bend your arms and lower the dumbbells to your ears. As you exhale, extend your arms at the elbows, returning to the starting position.

Another exercise with dumbbells to pump up the triceps. This exercise cannot be called the best for training the triceps, but doing it will diversify your arm training, which will undoubtedly benefit you. It is performed as follows: take a dumbbell in your right hand and rest your left knee on the seat of the bench. Also rest your left hand on the back or seat of the bench. Bend your working arm at a right angle - this will be your starting position. Now straighten your arm at the elbow until it is completely straight, hold for a split second and return to the starting position. Perform the required number of times and repeat the exercise for the second hand.

Shoulders

In most deltoid exercises, you hold the dumbbells farther away from your body, so they feel heavier than the barbell. Therefore, in order to properly work out your muscles, start training with not very heavy dumbbells. The exercises below will improve your shoulder shape by developing and strengthening your deltoid muscles.

This exercise strengthens the middle and anterior deltoid muscles. To perform this, set the back of the bench at a right angle. Take dumbbells and sit down. Knees bent, feet flat on the floor. Bend your arms at a 90-degree angle and spread them to the sides so that your shoulders are parallel to the floor. Palms face forward. Tighten your abs. The back is straight, the lower back is pressed tightly against the back of the bench. Maintaining your torso position, raise your arms with the dumbbells above your head. Slowly return to the starting position.

The Arnold press is a basic exercise for developing the deltoid muscles. This exercise uses all three bundles, but the main emphasis is on the middle and anterior bundle. Due to the rotation of the arms, the rotator cuff muscles of the shoulder are also included in the work: coracobrachialis, supraspinatus and infraspinatus. The technique for performing this exercise is as follows: stand up straight or sit on a bench. Take dumbbells in both hands and fix them at neck level, with your palms facing you. Inhale and, holding your breath, press the dumbbells upward while rotating your arms at the wrists. At the end of the movement, exhale. Inhale and lower the dumbbells along the same path.

Bent-over dumbbell flyes are the most effective exercise for the posterior bundle of the deltoid muscle. This exercise is the only one that allows you to qualitatively work out the rear head of the delta. To perform it, take dumbbells and lean forward, bending your knees slightly. Hands with dumbbells are lowered down. As you exhale, simultaneously spread your arms to the sides. As you inhale, lower your arms to the starting position.

4. Dumbbell lateral raises

This is an isolation exercise for working the middle fascicles of the deltoid muscles. You can do it standing or sitting on a bench. To do this, hold the dumbbells with a neutral grip, palms facing each other. Stand up straight or sit on a bench. The arms are slightly bent at the elbows. As you exhale, spread the dumbbells to the sides without changing the angle of your elbows. As you inhale, lower your arms to the starting position.

To begin with, let us note that dumbbells, compared to other equipment, have certain advantages. First of all, they are compact - they can be stored under the bed, closet, even in a desk drawer. In addition, the risk of injury during exercise is practically negligible, so you can do everything yourself, without the participation of a trainer. And it is also important that exercises with this apparatus will help you acquire the necessary equipment for further serious bodybuilding exercises.

The best dumbbell training program at home consists of movements that pump out the most basic muscle groups:

1. Shoulders;
2. Biceps;
3. Triceps;
4. Breasts;
5. Backs;
6. Hips;
7. Shins;
8. Press.

You need to practice according to the classical scheme - three times a week, every other day.

Basic exercises

1. Simultaneous press in a standing position.
   Feet are shoulder-width apart, dumbbells are raised to the shoulders and lightly touch them. Inhale, exhaling, squeeze the dumbbells up, inhaling, lower them to their original position. You need to perform two sets of 6-10 movements. Try to avoid mistakes: do not lean too far back with your back arched, this can lead to problems with the spine. Training with dumbbells at home does not strictly limit the weight of dumbbells and the number of approaches; you can do this in accordance with personal preferences.

2. Development of biceps.
   With your feet shoulder-width apart, lower your arms with the apparatus down, palms facing forward. Inhale, and as you exhale, simultaneously bend your elbows, lifting the dumbbells up. During movement, the elbow remains motionless. As you exhale, lower your arms down. It is necessary to do 2 sets of 6-10 exercises. Errors: Cheating (swaying) or bending your back back should not be allowed. Don't raise your elbows up.

3. Triceps development.
   Stand leaning forward, leaning right hand on the stool. Feet – shoulder width apart, parallel to the legs of the stool. The arm with the dumbbell is bent at the elbow and pressed to the chest. Inhaling, straighten your arm, lifting the projectile up. Perform two sets of 6-10 movements. Avoid mistakes: turning sideways or moving relative to the support. The housing should not be connected to the work.

4. Pumping the pectoral muscles.
   You need to lie either on the floor, or, more preferably, on two stools, and hold the dumbbells in your raised hands. Inhaling, spread your arms to the sides, exhaling - lift them up, while they are slightly bent at the elbows. 6-10 movements are performed in each of two approaches. Avoid mistakes– arms strongly bent at the elbows, and, in addition, watch your legs, they should rest on the floor in order to maintain your balance. In addition to pumping up the muscles of the upper shoulder girdle, the training program with dumbbells at home also includes work on their other groups in order to ensure an even, harmonious load on the entire body.

5. Development of back muscles.
   Place your feet as usual, shoulder-width apart, lower the dumbbells down. Exhaling, bend down until the dumbbells almost touch the floor. In this phase, the knees are slightly bent. Exhale as you rise up. Do two sets of 6-10 movements each.

6. Strengthening the thigh muscles.
   Raise the dumbbells to your shoulders, feet shoulder-width apart. Exhaling, squat while inhaling. In this case, distribute your body weight evenly over the entire foot. The projectiles touch the shoulders, the head is tilted back, the back is straight. Perform two sets of 10-15 movements.

7. Pumping the muscles of the lower leg.
   Standing on one leg, leaning on the back of a chair with the same hand and taking a dumbbell in the other, rise on your toes 10-20 times. When you inhale, the body goes down, when you exhale, it goes up. After resting for half a minute, change supporting leg and do the same on it. You need to perform two approaches on each leg.

8. Abdominal muscle development.
   Sitting on the floor, hook your toes onto the sofa (or any other support). Bend your legs at an angle of 90 degrees, hold the projectile with your hands behind your head. Now bend back and touch your back to the floor while inhaling. On the way up, exhale.

Training system with dumbbells at home for the pros

It may also contain more technically complex exercises, which we will discuss in the following articles. Methods more high level also suggest an increase in the weight of the shells. This complex is designed for classes lasting one to one and a half months. After this, you need to move to the next level of difficulty or start attending the bodybuilding section. The muscles will be prepared for further work and increased loads, which will allow the athlete to sculpt his body in accordance with the assigned tasks, more subtly and differentiated.

We are glad to hear from colleagues' opinions on how to most effectively conduct such training. What exercises did you use, what muscle groups did you pump, what was the most optimal diet during training? You can post the answer to these and other questions on the topic and your original work below, thereby saving novice athletes from mistakes or giving good recommendation those who have already started practicing. Please also let us know what kind of materials you would like to read on our website.