Playing sports is one of the most popular versions of the impact on the transformation of one’s own body and one’s own worldview today. Indeed, today's youth is so trusted in fashion trends and modern trends in any field of activity that even what is intended to be a guarantee of a healthy mind in a healthy body has now become just a fashionable and incredibly popular hobby. Many today go to the gym, not because it is great, wonderful, useful, but because it is “cool,” “fashionable,” “everyone does it.”
Whatever it was, but every second representative of the younger generation is keen on playing sports today. Due to the fact that many people cannot appear in the gym due to temporary, financial or other restrictive reasons, they choose to play sports at home as an alternative. And, probably, it will be difficult to find as effective and efficient equipment for homework as dumbbells. The best exercises at home, with the correct preparation of the training program and their regular implementation, can give an amazing end result.
Workout Plan Development
Before you begin to engage, it is necessary with all responsibility and scrupulousness to approach the question of what the daily training plan will look like. Firstly, the trainee should understand that in order to succeed, you need work, perseverance and regularity. Without the corresponding assertiveness and zeal, any home training will be a waste of time, because the matter will never be completed. Secondly, in order to increase your perseverance and fighting spirit, it is necessary to reinforce them with a correct and really high-quality training plan.
If you are even a little familiar with the anatomy of the human body and the processes of interaction arising in the body, then, in fact, it will not be difficult for you to determine the most effective exercises designed specifically for your physiological physique. If you have ever had an acquaintance with physical education and the corresponding activities related to training the muscles of the body, then it will also not seem difficult for you to choose the exercises that are best for your exercises. But if you are the most novice in this business, then it is better to seek the advice of a specialist once (in this case, a personal trainer) so that, based on your parameters and physical data, he can choose the most acceptable and adapted to your a muscular home exercise program with dumbbells. The complex of the best of them for each person is purely individual, since each has a return on the activities being done and effectiveness has its own. And yet there is a set of exercises that can be performed at home with dumbbells, while using the muscles of the whole body. What are these exercises?
Squats
The most appropriate solution for training with dumbbells at home is to divide all exercises into groups based on their functional impact. For this, a classic split for the week is made: on different days different muscle groups will exercise. At a time when some muscles will work, others will rest and recover. Thanks to this, it will be possible to get the maximum result both in fat burning and in the set of muscle mass.
So, the first day can be devoted to the study of the lower body, focusing on the legs and femoral zone. The best exercises with dumbbells on the legs are carried out either in a circular training or in progressive. They must include squats.
Squats are the cornerstone of any workout related to working out the gluteal muscles. They are relevant not only for girls who dream of a taut and elastic priest, but also for men who want to bring their body into shape in a complex. Therefore, it is not surprising that squats with dumbbells are included in the 5 best exercises with dumbbells. They can be performed in the form of:
- classic squats - there is a lowering from the position of the legs shoulder-width apart and with dumbbells in the arms lowered down to the count of "times" and returning to the starting position to the count of "two" - on the exhale;
- Squats “Plie” - performing an exercise with a wide setting of legs, arms with dumbbells are placed on the side of the inner thigh, and not the outer one, as in the previous exercise.
In the first case, more emphasis is placed on the gluteus maximus muscle, in the second, the inner thigh surface is also involved - one of the most problematic areas in women seeking to eliminate sagging skin and restore muscle tone. Three approaches of 10-12 times will be enough. For men, in this case, dumbbells weighing at least 8-12 kg are suitable for maximum efficiency.
Lunges
The best exercises with dumbbells at home also include lunges when it comes to leg training. It should be noted that maximum efficiency is achieved when the exercise is performed in dynamics - in motion. If the hall or the long corridor of your house allows you, then boldly carry out the exercise in motion. If this is not possible, it is quite possible to limit the attacks carried out on the spot.
As in the case of squats, they can be performed in different variations:
- classic lunges - alternately staggering with either left or right foot forward, with dumbbells fixed in the straightened arms;
- diagonal lunges - displacement of the back left foot back to the right and putting the right foot forward with the periodic lowering of the body down to the count “once” and returning to the starting position to the count “two”.
Dumbbells here serve as a good weighting agent, which gives its load on the back of the thigh and thus provides much greater efficiency than simple lunges without weighting. It will be enough to perform three sets of 10 times on each leg.
Deadlift
It is worth dispelling the myth that deadlift is effective only when using the bar. With the correct setting of the body and legs, as well as with the correct execution of the exercise, the draft of dumbbells with the appropriate weight will be no less effective than a similar lesson in the gym with a barbell. If you are not preparing for a bodybuilding competition, home dumbbells will be enough for you to properly stretch and contract the muscles of the gluteal complex and the back of the thighs as much as possible. However, it is important to perform the exercise correctly:
- you need to ensure that the legs are always slightly bent and never straightened to the end - this provides the necessary muscle tension;
- the setting of the legs should not be wide, otherwise 50% of the effectiveness of the exercise will dissolve due to the lack of concentration of the load on the necessary muscles;
- the body should be slightly inclined forward, and the back should be straight - so you minimize the risk of injury and remove the load from the lower back;
- you need to lean forward with dumbbells in your hands slowly, and rise with a small jerk and maximum contraction of the buttocks at the top point (starting position).
Here, too, three approaches of 8-10 times are quite enough, depending on the degree of weighting - the weight of the dumbbells - and your own physical capabilities.
Bench press
An incredibly effective option for pumping the chest, is rightfully recognized as the best exercise with dumbbells at home, is the bench press dumbbells. He opens a set of exercises aimed at working out the chest and shoulders - this is the second day.
As a support, you can choose a home bench or several lined up stools. If you perform the exercise lying on the floor, its surface will limit the amplitude of your range and will minimize the efficiency of the exercise. Therefore, try to secure a support in the form of a narrow sunbed. When working on this exercise, the upper part of the pectoral muscles is involved, which causes the appearance of a massive relief in men in this area. It is important to remember that arms spread apart and bent at the elbows at right angles should be perpendicular to the body. Four approaches of 10 times will provide a quite tangible load on the chest muscles.
Dumbbell Breeding
Another effective action in the program of the best exercises with dumbbells for men is the cultivation of lying dumbbells. Unlike the previous lesson, it aims to engage the lateral pectoral muscles and the formation in men of an attractive embossed lateral line of the chest. The point is that outstretched arms with dumbbells set in front of one another are either thrown apart, or returned to their original position. It is necessary to perform four approaches 10 times with a break of 30-60 seconds.
Mahi
To the best exercises on the shoulders with dumbbells, you can safely attribute the swing to the sides while standing upright. This is an excellent and incredibly effective way to develop the middle bundle of deltoid shoulders. Often, athletes use this method of pumping muscles in their training program. The exercise is performed while standing, hand swings with dumbbells clamped in the palms are carried out to the sides, creating a right angle relative to the body. With proper exercise, it contributes not only to the study of the middle part of the delta, but also gives its load on the rear deltas and trapezoid. Exercise has an average degree of difficulty, but a lot depends on the correctness of the technique of execution. Therefore, it is important to remember the main rules for the correct implementation of max:
- hands should be slightly bent, they should not be fully straightened to avoid personal injury;
- at the lower point of lowering the hands you can not completely relax them, they must remain in constant tension, in good shape;
- the elbows should be at the same level with the shoulders, staying at the upper point of the swing - lowering the elbows contributes to the incorrect execution of the exercise and maximizes the risk of sprain;
- no need to block hands in the “T” position - if the amplitude of the range allows, the hands can be spread apart and wider, this will only once again increase the level of effectiveness from the exercise.
Four approaches of 10 max will provide a quality load on the shoulders.
Bench press
You can complete the selection of exercises for the chest and shoulders with a bench press. In this case, the hands are spread in a w-shaped position - this is the starting position. On the count of one, hands with dumbbells rise above the head on the exhale, on the count of two fall to the line perpendicular to the body on inspiration. Four approaches of 10 times will serve as an excellent completion of strength training with dumbbells on the chest and shoulders.
Dumbbell Dumbbell
The four best exercises with dumbbells for biceps, triceps and back are opened by the draft of dumbbells in the forward bend position. The exercise is reminiscent of a deadlift, but only here is the trainee's posture fixed in an inclined state with forward feed in static. Dynamics can be traced only in the manual unit. By making a movement with an effort in pulling the dumbbells towards you, you activate the contraction of the muscles of the chest, shoulders and biceps. Lowering your arms as you exhale, you relax previously contracted muscles and prepare them for a new jerk. Six approaches of 8-10 times are recommended for men in a constant set of exercises.
Dumbbell Dumbbell Biceps
Another incredibly effective exercise for biceps with dumbbells is the best in its presentation, convenience and efficiency. Having taken the position of the feet shoulder-width apart and tilted the body forward, you lower one arm onto the leg slightly bent at the knee for support, and the other heavily wield with dumbbells clasped in the palm of your hand. At the same time, your hand is bent at the maximum fit of the forearm to the shoulder on the exhale, and at the inspiration it is unbent. At the same time, there is an increased contraction and stretching of muscles in the biceps area - perhaps this is a fundamental exercise for this area of ​​muscles, which is used both at home and as part of a workout in the gym.
Three sets of 10 reps per arm provide a good shake-up for biceps muscles.
Hammer
In continuation of the previous exercise for hands with dumbbells, the best alternative to him can only be an activity involving both hands at once. That is, the hammer exercise - as a logical continuation of the workout of the dumbbell biceps in an inclination - is performed not in the dynamics of each arm individually, but alternately. In a standing position, with feet shoulder-width apart and dumbbells in each arm, with an even back and a straight body, the arm is bent at the elbow with the dumbbell raised to chest level, after which the arm again extends and the second arm starts a similar movement. The exercise is performed in three sets of 10 times for each hand.
Extending arms with dumbbells from behind the head
One of the best exercises with triceps dumbbells is an extension of the arms with heaviness due to the head. What is the meaning of this lesson?
- A straight back and a flat body are fixed in a stable position with the position of the legs shoulder width apart.
- One hand is placed on the belt as a kind of support, the second hand (with dumbbells) is wound back behind the head in a position bent at the elbow.
- On account of the “time” at the output, the previously bent arm is extended, with the dumbbell held up above the head.
- At the expense of "two", the hand returns to its original position behind the head.
Thus, the lower part of the shoulders is very effectively worked out and the triceps muscles are activated. Three approaches of 10 times - the optimal interval-quantitative norm for this exercise.
Important points
What is important to remember about daily training with dumbbells?
- Training should always begin with a warm-up. In order for the muscles to acquire a more elastic shape, it is necessary to “warm them up”. To reduce the likelihood of injury, warming up is a must in a comprehensive workout.
- Training should be regular. The correct frequency must be observed in order to avoid overtraining or, conversely, to prevent excessively long passes.
- Training should be accompanied by basic exercises. This is especially true for those who are just starting out. Do not come up with too abstruse and complicated exercises for the technique. Engage the base, and then the process will go much more systematically.
- Each exercise should proceed with the obligatory observance of the correct technique. The effectiveness of the work done as a whole depends on the correctness of the performance of a particular activity. Moreover, improper placement of arms, legs, back can lead to trauma to ligaments and muscle tears, which will negatively affect the overall health. In this matter should be extremely careful.
And one more thing: it is necessary to devote full-fledged separate training days to individual muscle groups. If today is your hand day, train only your hands. Comprehensive training for biceps, abs and legs will not have the desired effect if you want to pay special attention to your hands.