You will be surprised, but even with the help of simple dumbbells, you can fully load the whole body and make every muscle work even the smallest. A significant advantage of this training is the ability to engage even at home. To make training as effective as possible, you need a good work program, which will include a set of exercises with dumbbells for all muscle groups.
The benefits of training with dumbbells
What is the advantage of dumbbells over a barbell? Indeed, most often all basic exercises are performed with the second shell and are considered more effective. However, this is a small misconception. Dumbbells have a number of advantages and can make the classic bar a lot of competition:
- Since when carrying out exercises, the weight of the shells is held by each hand separately, there is a need to constantly maintain balance and balance. This means that more stabilizer muscles are connected to the work.
- A significant minus of the bar is the uniform distribution of the load between all the muscles that take part in the exercise. If, for example, one of the hands is slightly weaker, then constant training with a barbell will only increase this difference. In exercises with dumbbells, each arm shakes separately, which means that sooner or later the lagging muscles will catch up with their counterparts and the progression of loads will go evenly.
It's time to go to a set of exercises with dumbbells at home, which will help start the transformation of your body and work out all muscle groups in one workout.
Heavy but effective: basic dumbbell exercises
It does not matter what your training is aimed at: mass or relief. In any case, the program must necessarily have good multi-joint basic exercises. Usually they are put at the beginning of the training, because this type of pumping takes up a lot of energy and greatly tires the muscles. The set of exercises with dumbbells also includes several elements of the base, mainly these are modifications of classical exercises with a barbell:
- Squats with dumbbells. We will dwell on the technique of exercises a little later; here we reflect only the essence. You can hold dumbbells during a squat in various ways: in a free hanging in each hand or hold a dumbbell between your legs with both hands if you are doing squeezes in the plie style.
- Deadlift. If we are considering a set of exercises with dumbbells for all muscle groups, then without this type of training you just can not do. Performing the classic version of the exercise with two shells is very inconvenient, but the “sumo” and the Romanian traction are very well adapted to perform with dumbbells.
- Dumbbell bench press. This is just a great alternative to the barbell, especially if you perform the exercise on an incline bench.
We train the lower body: a complex for legs and buttocks
Any set of exercises with dumbbells begins with pumping the largest anatomical groups, in our case these are legs and buttocks. There are two best ways to pump these body parts: squats and lunges.
Squats
This type of training refers to the classic basic exercises. And in addition to the target muscles, it involves almost the entire body in the work. The bulk of the load falls on the buttocks and quadra. As stabilizers, the abs and back muscles are involved. If you slightly change the setting of the legs, for example, to perform squats in the plie style and even from the support, then you can turn on the adductors and load the inside of the thigh well. As for the technology, everything is pretty simple here:
- Take a projectile in each hand or hold one dumbbell in front of you in a free hanging.
- Choose the appropriate setting of the legs, the wider it is, the more load goes to the buttocks and adductors. Slightly open your socks to the sides.
- Begin to squat, while not knocking your knees forward and inward, and be sure to control the position of the back.
- It is necessary to descend at least to the parallel, and preferably a little lower. You need to rise slowly and concentrate as much as possible on the working muscles.
- At the top, never straighten your legs to the end and always keep your muscles tense.
Lunges
If you need good strength and at the same time dynamic training, be sure to include lunges in your complex. Exercises with dumbbells for all muscle groups are not so many, which means that you need to pay due attention to each of them. There are two ways to carry out lunges: in a static position and in motion. Each method has many supporters, but judging by the reviews, the second type of training works better for muscle mass, since the load does not “spread out” over all stabilizer muscles. The type of lunges depends on the muscles you want to load:
- To study the buttocks and biceps of the thigh, you need to perform lunges back.
- To concentrate the load on the quadriceps, steps are taken forward.
- The inner and outer thighs are involved in lunges that are performed to the sides.
The best exercises with dumbbells for the back: reviews of experienced athletes
We move on to a set of exercises on the back. With dumbbells, you can use two different types of effective training.
Deadlift
According to the reviews of athletes and experienced trainers, for a single study of the whole body there is nothing better than deadlift. This exercise will help develop back muscles to an incredible size, and also allows you to work out the biceps of the thigh and buttocks. With dumbbells, it is most convenient to perform Romanian traction on bent legs, in this version, this modification of the traditional exercise is even more effective than with a barbell, due to a more comfortable grip. To avoid injuries and squeeze the maximum benefit out of training, you must strictly adhere to the technique:
- When leaning forward, try to move your pelvis back as far as possible. This will increase muscle tension and accordingly increase the effectiveness of the exercise.
- Do not let your arms lean forward, you need to slide the arms of the dumbbells over your legs, this will avoid spinal injuries.
- Always control your back, try not to round it, and minimize deflection in the lower back. The blades should be kept as small as possible. Tighten your entire body and create a stable muscle corset.
Dumbbell Deadlift
This is a good isolating exercise for the latissimus dorsi. There are two ways to perform it:
- Thrust with both hands in a bent state. At the same time, it is important to take dumbbells precisely with a back grip and tilt the body to the floor as much as possible.
- The pull of one dumbbell to the belt with emphasis on the bench. This option is more preferable for building muscle mass, as it is possible to work out each wing individually, while doing the exercise with the maximum working ability.
Breast Training Tips: The Most Effective Exercises
No set of exercises with dumbbells for men can do without pumping the pectoral muscles. In this list we will consider the most effective bench press and breeding exercises.
Bench Press
This type of training is aimed at developing the middle lobes of the chest, but to make the exercise as effective as possible, there are several subtleties and tricks:
- Do not get on the "bridge". You must understand that your task is to work out the pectoral muscles, not to take the maximum weight. Therefore, it is not necessary to try to shorten the amplitudes and excessively include the back in the work.
- Raise your legs to the bench, or better yet, press your knees to your stomach. So it will be a little harder to maintain balance, but then you can completely isolate the pectoral muscles in the exercise.
- Try to keep your elbows closer to the body, this will concentrate the load on the target muscles.
At home, you can use stools or even an ironing board, because the lack of a bench is not a reason to give up exercises. If you are constantly planning to practice at home, then you can fork out for this shell. But in any case, if you did not come up with a worthy replacement, you can always choose another exercise from the list.
Incline bench press
The technique of the exercise remains the same, only the corner of the bench should be set to 30 or 45 degrees. The larger the number, the more the load goes to the upper segments of the pectoral muscles. Feet in this exercise is not worth raising, by changing the position of the body you will achieve the desired result.
Breeding on a standard and inclined bench
If the first two exercises worked to reduce muscle fibers, then this type of training is aimed at their maximum stretching. Be sure to consider several technical nuances:
- To remove the load from the biceps and triceps, take the dumbbells with a direct grip and hold them in line. Do not turn your palms towards each other.
- The trajectory should not be complete, which means that you should not close your hands at the top point, begin to lower your hands before the distance between the hands is about 20 cm.
- If you perform the exercise on a horizontal bench, then the middle section of the chest will work. When tilted, the upper muscle segments are included.
Reverse Bench Breeding
Another option for working out the pectoral muscles with dumbbells, in this case we are actively training the lower muscle bundles. From a technical point of view, everything is similar to the previous type of training, the main thing - do not forget to fix your legs well.
Swing shoulders with dumbbells: a detailed description of the technique
A home set of exercises with dumbbells for men must include some good exercises on the deltas. Indeed, beautiful broad shoulders have not harmed anyone. It is better to use both types of training, but if you want, you can focus on one.
Dumbbell Bench Standing or Sitting
This is a great exercise for the middle and back deltas, and these muscles occupy more than 70% of the entire shoulder. The main thing is to strictly follow the technique, then the effectiveness of the training will be quite high:
- Get back to starting position. To do this, spread your legs shoulder-width apart, straighten your back and take one shell in each hand.
- Raise your arms up, while your elbows should be bent at a right angle, and the dumbbells should be approximately at the level of the head.
- Your task is to raise the dumbbells above yourself, straightening both hands, and then return to the starting position.
- Do not bring your hands together, you must try to maintain a static position of the hands.
- Always keep your shoulder blades flattened, and your back straight, when working with very large weights, it is better to perform the exercise while sitting on a bench with a raised back, this will eliminate excessive stress on the spine.
"Eagle" - breeding dumbbells to the side in a standing position
If you are imbued with the biomechanics of training, it will become clear that this type of load will work well in the back and middle deltas. However, despite its simplicity, this exercise is very difficult to understand the correct technique. After all, it is important not just to spread your arms to the sides, but to feel the working muscles:
- The initial position of the body as in the previous exercise, the hands hold the dumbbells in a free hanging.
- Start to spread your arms to the sides, but at the same time they should be very slightly bent at the elbows. The movement is made up and a little forward, while the brush is rotated and the thumbs begin to look down. If you draw an analogy, imagine that you have not dumbbells in your hands, but two mugs of water, and you are trying to pour liquid from them.
Biceps, triceps and forearms: training arms
We move on to the next set of exercises with dumbbells - for the arms. Downloading biceps and triceps with these shells is one sheer pleasure, there is nothing easier and more efficient. The training technique is so simple and understandable that it makes no sense to dwell on it in detail.
Biceps Exercise:
- classic biceps flexion;
- alternating bending of the arms;
- Hammers exercise
- supinated (with a scroll of the brush) biceps flexion;
Exercises for the triceps muscle:
- French bench press in all positions (sitting, standing and lying);
- sbbanie one hand from behind the head;
- bending one arm with focus on the bench;
Such simple training is suitable even for children. A set of exercises with dumbbells will help not only increase the muscle volume of the arm, but also strengthen the forearm.
Strength driving for the laziest muscles: exercise with dumbbells on the neck and trapeze
Surprisingly, even the most lazy muscles can be made to work with dumbbells, we are talking about trapezes. These adjacent muscles between the back and neck are very poorly involved in other exercises, which means that targeted strength training is necessary specifically for them. There is the only, but the most effective way to work out the trapezoid - shrugs. With this method, you can pump the muscles with both a barbell and dumbbells. A set of exercises for the whole body must necessarily involve even the smallest and most insignificant muscles in the work.
Training Workflow
If you do not have a good training program, then it's time to make a choice. For those who do not like training with exercise equipment and a barbell, there is always a worthy alternative. This set of exercises with dumbbells for all muscles will help you achieve no less amazing results. In approximately this way, you can distribute it for the entire training week:
Monday - study of the shoulders and back:
- exercise "Eagle";
- dumbbell bench press in a standing position;
- classic shrugs;
- deadlift;
- deadlift of one dumbbell with focus on the bench.
Wednesday - swing triceps and chest:
- bench press on a regular bench;
- bench press on an inclined bench;
- dumbbell bench press upside down;
- alternately bending the arms behind the head;
- French bench press in any position.
Friday - training legs and biceps:
- squats (any type);
- lunges (at least two types);
- alternating bending of the arms for biceps;
- exercise for calves (lifting on toes).
This set of exercises with dumbbells can be adapted for training in the style of fullbody. Just choose one type of training for each muscle group and do it one after another.
Projectile Safety
When working with any sports equipment, it is always necessary to remember safety precautions, because there is always a high risk of injury. This is especially true for those who perform a set of exercises with dumbbells at home. Train only with special gloves; never take shells with wet hands. Do not make sudden movements, this can adversely affect the work of the joints. Always place shells only on the floor. Observing these simple rules, you protect yourself from troubles, and your classes will bring only pleasure and benefit.