Dumbbell exercises at home. Training program for women and men: pumping up arms, body muscles, weight gain

You don't have to buy an expensive gym membership to control your own weight and stay in good shape. Home activities are also suitable. For example, dumbbell exercises are aimed at developing all muscle groups.

Who are dumbbell exercises suitable for?

Anyone can train, regardless of:

• from the floor;
• age;
• social status;
• level of training.

Attention! Before starting classes, you must undergo a medical examination.

How to choose the weight of dumbbells

When choosing the optimal weight of dumbbells, experts advise adhering to certain rules.

Professional recommendations:

• The initial weight of men's dumbbells is 4 kg, women's dumbbells - from 2 kg.
• You can estimate the weight using a regular biceps curl. If, with the correct technique, you can do 14 to 20 repetitions, then the weight is chosen correctly. Otherwise, it is necessary to reduce the weight by 2 kg.
• If there are contraindications, then the minimum weight is used.
• Age should be considered. When an athlete is over 50, there is an unsatisfactory condition of the joints.
• You need to learn to listen to your body, understand the principles of increasing the load.

Exercises for biceps

Lifting dumbbells while standing... In this exercise, the emphasis is on shaping the biceps head.

Execution order:

• Place feet shoulder-width apart, arms along the body, elbows tightly pressed to the body.
• The palms are turned to the belt, when lifting the dumbbells, the hands are slowly turned up.
• At the point of maximum contraction, they linger for a second, exhale, lower their arms at a minimum speed, inhale.
• The body of the body must be kept even, to prevent inertia, the lift is carried out strictly by the muscles of the biceps.
• Particular attention is paid to the position of the elbows, it is unacceptable to bring them forward, while the load is shifted to the shoulders.
• The weight chosen should ensure the correct execution technique.
• It is worth using two variations, alternating or simultaneous lifting of dumbbells.

"Hammer". Exercise for high-quality study of the inner part of the biceps, forearm.

A similar option should be performed at the end of the workout:

1. For this type, there are also two variants of execution: both simultaneous lifting and alternate.
2. Starting position: hands are firmly pressed to the body, palms inward.
3. This is followed by a smooth bend of the arms at the elbows, exhalation.
4. Slowly lower the dumbbells, take a breath.
5. Maintain tension throughout the entire range of motion.

Seated biceps curl... The entire load of this exercise falls on the peak of the biceps muscle. The biceps curl is performed while sitting on an incline or straight bench.

Beginners should use an incline bench:

• First, you should sit down, fix the body in an upright position.
• Hands and abs are tense.
• Raise the dumbbells to a level just above parallel, turn the brushes inward. This is called supination, and it is very stressful.
• They stop at the top point, slowly lower the dumbbells.
• If there is asymmetry in the muscles, then it is best to perform alternate lifts.

Concentrated arm flexion... This exercise helps focus attention to target one muscle effectively.

Recommendations for implementation:

• Sitting on a bench, they spread their legs, press their heels to the floor.
• They take a dumbbell and rest their elbows on the knee joint.
• Raise the dumbbell while turning the arm to the shoulder.
• They are lowered under control.
• Follow the same steps for the other hand.

Scott Bench Biceps Curl... All movements are performed purely by the biceps muscle of the biceps.

This is a difficult isolating exercise that requires a safety net:

• The backrest needs to be adjusted to the desired height.
• Take dumbbells, sit down and lean your armpit on the bench.
• Hands are parallel to the floor, inhale, slowly lower the dumbbells.
• They return to their original position, are delayed for 2 seconds.

Triceps exercises

Press from behind the head with one hand while sitting. This is the most effective exercise for working out the triceps, namely the upper and middle part.

Procedure:

• Take a safe sitting position.
• They take a dumbbell, lift it above the head at arm's length, fixing the position with the other hand.
• Slowly lower the dumbbell behind the head, controlling breathing and technique.
• Return to the starting position.

Dumbbell bench press... Several stools can be used for exercise.

Sequence:

• Raise dumbbells from the floor, sit on a makeshift bench.
• They take a stable position of the torso and head, lying on the bench, while spreading their legs for even greater stability.
• Raise your arms and bring the dumbbells together in one straight line.
• Inhaling slowly, they lower the dumbbells to the bottom of the chest, do not spread their arms to the sides.
• Go back and do 8-10 reps.

Dumbbells (exercises at home are traumatic, therefore the use of unstable shells is prohibited) to perform this exercise, you need a minimum weight.

French press... Sports adherents argue that this type of exercise is not suitable for everyone, so if the slightest discomfort appears, it should not be performed.

• You need to take dumbbells and put them on your knees, take a horizontal position.
• Arms are straight in front of you, shoulders in a perpendicular position to the floor.
• They tilt their shoulders to the head and gradually lower the dumbbells.
• Strive to keep the arms tilted for better triceps stretch.
• At the initial stage, you should use the help of a partner.

Extending the arms back while standing... The exercise is performed both sitting and standing, in the first case, several muscle groups will be involved, which is undesirable.

Standing arm extension is suitable for a proper result:

• Tilt the torso forward, lean on the hand and knee on the support.
• They take a dumbbell and bend the elbow at 90 degrees - this will be the starting position.
• Extension of the arm is performed.
• The shoulder and elbow are fixed throughout the entire movement.

Press from behind the head with two hands... It is better to do the exercise while sitting - this helps to reduce the load on the lumbar region.

Sequence:

• They sit down, take a dumbbell with support on the thumbs.
• Raise their hands, the movement is smooth, directed downward.
• Keep your back straight.
• They stop at the lowest point and come back.
• Do not use help from other parts of the body.

On the deltoid muscles

There are three bundles of deltoid muscles: front, middle, back. The main exercises for the deltoid muscles are the following:

Arnold press... This is a universal exercise where all three bundles of the shoulder muscles are involved.

It gives relief and beauty to the muscles:

• The weight of the dumbbell is small; at home, a chair with a back or a bench is used in this exercise.
• Sitting, they raise dumbbells in front of them, arms are bent, rest against the support.
• Inhale, gradually exhaling, raise their arms and spread them apart, unfold their palms away from themselves.
• In the final position, the elbows are not extended.
• They lower their arms, turning them towards themselves and inhaling slowly.

Raising arms to the sides... The entire load is directed to the middle beam of deltas. It must be remembered that a warm-up is needed before training, the shoulders are no exception.

Manual:

• You need to sit near a mirror to monitor the correctness of the exercise.
• They take dumbbells with a minimum weight.
• Straighten your shoulders, bend your elbows, focus on this position.
• When lifted to parallel, the elbows look to the sides and up.
• Smoothly come back.

It is important to know that you cannot use jerks.

Chin pull... This type of exercise is considered the most productive.

When performing it, the front and middle sections work:

• The legs are slightly apart, the elbows are slightly bent, the palms are turned towards the body.
• With a directed movement, dumbbells are raised to chin level.
• Concentrate on muscle tension in this position.
• In slow motion, take the starting position.

Lifting dumbbells up... This is a basic exercise that serves as the foundation for developing the shoulder joints.

There are several types of implementation - sitting and standing:

• While in a seated position, take dumbbells.
• Place them at shoulder level, inhale.
• Slowly raise their hands above the head.
• Lowered slowly.

Trapezius muscle workout

Anatomically, the trapezium is divided into 3 parts: upper, middle, lower. Each is responsible for various movements in the human body (turning the neck, pulling loads, lifting weights overhead). It is not difficult to pump up a powerful trapezoid, exercises will help with this:

Shrugs... Strengthening the upper part improves posture, the visual appearance of the shoulders, and the bulk of the back muscles.

Implementation tips:

• In a standing position, they take the burden in their hands, palms are located along the body.
• The entire shoulder girdle is tense.
• As you exhale, raise your shoulders up as high as possible.
• To avoid damage to the joints, they lower their hands down and inhale.
• To work out the lower position, use stands of the appropriate height.

Shrugs on an incline bench... A highly effective exercise for the prevention of diseases of the musculoskeletal system.

Forces to bring the shoulders, shoulder blades to the maximum amplitude, which has a beneficial effect on muscle pumping:

• To perform the movement while sitting or standing, you will need an incline bench.
• They take the load, leaning on the simulator, rest their feet on the floor.
• Concentrate on lifting weights to the level of the neck and observe breathing.
• Take the starting position.

On chest muscles

An acceptable way of pumping up your chest is to press dumbbells and at different angles (30, 45, 60). If you press on a horizontal bench, the middle part works, inclined - top, head down - bottom.

Dumbbell bench press... Performing a dumbbell bench press at home allows you to achieve good success in increasing the strength and mass of the muscles of the thoracic region.

The exercise is characterized by low amplitude and high safety:

• Place the pelvis and torso on a bench.
• You need to make sure that the position is stable.
• Free weights are taken, transferred to the chest area on outstretched arms.
• Unfold the arms until the handles of the dumbbells are parallel.
• They are lowered without haste, the elbows move strictly down and to the side, as low as possible.
• While driving, inhale.
• All movements are made from the very beginning.

On the upper chest... The incline press should be performed immediately after the previous exercise.

It differs only in movements and body position:

• Set the required bench angle.
• Take dumbbells and spread your legs for a stable position.
• Move up and back strictly along the vertical axis.
• Breathing is even.

Downward Bend Dumbbell Press... This type of exercise is not used at home if you have health problems. The weight of the dumbbells, the position of the body, all this leads to dizziness, poor health.

For the safety of training, outside help is needed:

• Placed upside down on a stable support.
• With the help of an assistant, dumbbells are taken.
• Without acceleration, the arms are lowered until the muscles are completely stretched.
• Come back.

For the press

The largest muscle group in the human body is the abdominal muscles.

These include:

• straight;
• oblique;
• pyramidal;
• transverse.

To correct them, perform the following exercises.

Dumbbell side bends... This category of exercises helps to slim the waist and tighten the obliques. Legs are placed shoulder-width apart, light dumbbells are in the hands, bends to the right and left.

Sitting Leg Raises... This is the best way to strengthen your lower abs. Another exercise option is hanging legs with a dumbbell, which requires more advanced training for the athlete.

Stages:

• In the lower position, a dumbbell is attached to the legs.
• Put your hands back and rest on the floor.
• Inhale and raise your legs.
• When exhaling, they are lowered.

Raising the torso from a prone position... This load will be very beneficial for the upper abdominal muscles.

Actions:

• Lie on your back, bend your legs.
• Knees are spread shoulder-width apart.
• Place bent arms with dumbbells around the ears.
• As you exhale, raise your head and shoulders, linger for 5 seconds.
• Inhale and repeat.

For back

The stronger the back muscles, the better the condition of the whole organism as a whole.

Dumbbell Rows... In this exercise, you can use one or two dumbbells at once. The whole body is in a standing position or supported on a bench.

This allows you to perform several variations of the exercise:

• Bend your knees, keeping your back straight, lean forward to parallel.
• The less the slope, the more the upper back is loaded. The more the slope, the more the lats and lower back are trained.
• Place the dumbbells strictly perpendicular to the floor.
• Pull the elbows straight up towards the stomach.
• Lower arms as low as possible for maximum effect.

Row of dumbbells lying on an incline bench... A very effective option for beginners.

Performance:

• Set the backrest angle of the support to 30 degrees.
• They are laid on their stomach, their arms hang down, but do not touch the floor.
• The head is above the support.
• Raise dumbbells to the waist.
• Delayed and returned.

Deadlift... This exercise helps tighten and repair injured areas of the back.

There are two types: bent and straight leg rows:

• Position - standing, legs are already shoulder-width apart, straight at the knees.
• The lower back is flexed, the shoulders are straightened, the shoulder blades are brought together.
• Dumbbells in front of you.
• Lower the torso forward, do not bend the knees.
• Straighten and perform again.

For leg muscles

To make the leg muscles look symmetrical, you should pump them from different angles, namely: quadriceps, hamstrings, buttocks, shins.

Dumbbell Squats... The essence of squats consists in different execution techniques: a narrow stance of the legs allows you to load more quadriceps, in a wide stance, the entire emphasis goes on the buttocks.

Sequence:

• Take dumbbells, feet shoulder width apart, back straight.
• Slowly lowering to the level of the lower leg, inhale.
• Exhale and rise with effort.

Lunges... The versatility of the exercise allows you to focus immediately on the hips and buttocks. Recommended to be done at the very end of leg workout.

If you vary the step width, then the load is shifted to one area or another:

• The back is straight, they take dumbbells in their hands, legs together.
• While inhaling, they take a step forward, bend the knee, transfer the body weight.
• If done correctly, the knee does not go beyond the projection of the toe.
• Exhale, push off the floor with the heel, return back.

Standing up with dumbbells... The effectiveness of this exercise on the calves depends on the following factors: the amplitude of movement, the higher the platform on which the socks are located, the more stretching, thereby the higher the load.

The dumbbell weight is selected with the ability to perform 10-15 technical repetitions:

• Take the burden.
• Stand on the edge of the platform with one or two feet.
• Inhale, descend until the muscle is fully stretched.
• Exhale, rise on toes and linger for 1 sec.
• Repeat.

Workout for women

Among women, a wrong stereotype has developed that if you do exercises with iron, it will lead to a masculine figure. But this is far from the case. Many nutritionists insist that diet, whatever it may be, is dead without active exercise.

By training, each representative of the weaker sex will receive health and beauty of the body.

To train properly, you need to follow these guidelines:

• When losing weight, the weight of dumbbells should be only 2 kg, for muscle growth, 5 kg is enough, to work out large muscles, you need to purchase collapsible dumbbells with a large weight.
• To reduce your own weight, you need to perform exercises in the repetition range from 20 to 25 in one set, in order to achieve the opposite effect - 10 repetitions in 1 set.
• You should train 3-4 times a week.
• The total training time is 45 minutes, for beginners - 15-20 minutes with a gradual increase in the interval.
• You need to make a complete diet: less fat, fast carbohydrates, more protein and complex carbohydrates.
• The correct exercise technique should be learned.
• Be sure to warm up and cool down.

The best exercises

• Deadlift. An exercise that develops strength and functionality works well on the back and buttocks.
• Dumbbell Rows. Develops the broadest muscles of the back - "wings".
• Dumbbell bench press. The most popular exercise for improving breast shape.
• Bench press on an incline bench. For the attractiveness of the upper chest.
• Side bends. Promotes a narrow waist of 60 cm.
• Flexion of the arms. Biceps workout.
• Leaving the hand back. Triceps development.
• Swing to the sides. Basic shoulder exercise.
• Dumbbell Squats. Slenderness and strength of the legs.
• Lunges. Extra pounds down with.

Dumbbell exercises are also effective when done at home. It all depends on the mood and desire. It is necessary to adhere to professional recommendations and perform exercises according to the instructions, then positive changes are inevitable.

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