A training program with dumbbells at home and a set of exercises for men and girls. The Best Dumbbell Workout Program at Home

Sometimes determination and desire alone are not enough to start bodybuilding. We live in a world where money is everything, and bodybuilding is no exception. This is perhaps one of the most expensive sports (food, sports supplements, gym membership). In today's article, we will create a training program with dumbbells at home and thereby be able to get rid of one financial problem - a gym membership. The rest was, is and will be an integral part of bodybuilding and, unfortunately, remains not the cheapest pleasure.

So how to pump up at home without going to the gym? The beauty is that having several pairs of dumbbells will allow you to achieve good results at home. After all, a training program with dumbbells is much more effective than any exercise machine, because exercises with dumbbells provide a high level of neuromuscular stimulation, which helps to gain muscle mass much more effectively. What does it mean?

Because your body has to balance the dumbbells during the exercise, it recruits many more muscle fibers than in machine-based exercises.

Using dumbbells, you can pump yourself up at home by performing a number of exercises. For example, you can do dumbbell flyes lying on the floor or dumbbell bench presses. To engage the upper pectoral muscle, perform push-ups with your feet placed on a raised platform (a chair, for example).

For You can use a variety of dumbbell rows using a forward, reverse and neutral grip. You can also add deadlifts to your dumbbell workout routine. For - seated dumbbell press, sideways dumbbell lifts, bent over sideways and in front of you.

Exercises such as dumbbell curls, concentrated curls, hammer curls, French presses with dumbbells while sitting and lying down, and bent-over arm extensions are great for pumping up.

Dumbbells are great for, as well as lunges to focus the load on. To target the hamstrings, stiff-legged dumbbell deadlifts and lying leg curls (dumbbell sandwiched between feet) work well in the program.

For the calf muscle, work with dumbbells on one leg or two, using three different leg positions. Point your toes outward to target the inside of your shin. Turn your toes inward to pump the outside of your shin. When the toes point forward, both parts of the lower leg are loaded.

And lastly are exercises, most of which can be done without the use of equipment.

Example of a training program with dumbbells

For this program, 3 sets of 8-12 repetitions will be enough (for the abs and calves, 15-25 repetitions). Rest no more than 1 minute between sets. In our case, 1 approach is a cycle of 2, 3 and 4 exercises (superset, triset and giant set).

The program can be performed 3 or 4 times a week. If you decide to train 4 times a week: Monday - Tr.1, Tuesday - Tr.2, Wednesday - rest, Thursday - Tr.3, Friday - Tr.1, Saturday and Sunday - rest (on Monday you start Tr.2 etc). The classic three-day split is performed on Monday, Wednesday, Friday or Tuesday, Thursday and Saturday.

Workout #1 - Chest and Arms

• Dumbbell flyes lying on the floor
• Dumbbell floor press
• Push-ups with legs on a chair

Giant set

• French bench press with dumbbells
• Close grip dumbbell press
• Concentrated arm curl
• Hammer grip curl

Let's say you don't have the opportunity to go to the 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 strength training with cardio exercises and training to develop flexibility, and then you will be successful.

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 a flat, incline, or negative incline bench. This way you can shift the load to the middle, top, or bottom of the pectoral muscles. Try to lower the weight slowly so that you feel the same muscle tension as when lifting the weight. If you lift dumbbells too quickly, you risk shoulder injury. 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 better work on different areas of the chest. 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.

The bent over dumbbell row is a great core exercise for developing your core 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 latissimus muscles receive the main load here. The main advantage of this exercise is that when performing it, the load is removed from the lower back. Therefore, this exercise is suitable for people who cannot load 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 the 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 get strong legs and buttocks, which will allow you to significantly 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 inner and outer thighs. 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, expand your 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 your legs and buttocks. In this exercise, the hamstrings and gluteal muscles receive maximum load. 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. Continue alternating legs as many times as necessary.

Biceps

As with any strength exercise, proper technique and concentration are very important when training biceps with dumbbells. Also try to avoid common mistakes when 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 muscles supporting the elbow joint should work, while 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 inclined 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

The hammer is an isolation exercise aimed at developing the brachialis muscle, the muscle that is located under the biceps and which gives it the peak desired by 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. To perform the exercise correctly, sit on a bench and place your feet slightly wider than shoulder-width apart. Take a dumbbell, bend over slightly and rest your right elbow on the inside of your 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 the biceps brachii muscle 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, 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 a workout, you will recruit more muscle fibers. Therefore, each repetition and approach is more effective, and you get the 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 of performing the French bench press. 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 the 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 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 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.

A set of effective exercises with dumbbells to perform at home. All about how to gain muscle mass at home - nutrition and training rules.

Home workout program

The presented program is based on the principles of a basic program for muscle growth: comprehensive training of all muscle groups in one session and the use of the most effective basic exercises in the form of variations with dumbbells.

The number of repetitions in the exercises is higher, but this is due solely to the fact that trainees usually have only light, collapsible dumbbells at their disposal. If possible, perform fewer repetitions, but with more weight.

A set of workouts with dumbbells

Workout 1

• Single leg lunges - 2 sets of 10-12 reps
• Shrugs with dumbbells - 2 x 8-10

• Squats with dumbbells - 3 x 8-10
• Standing dumbbell press - 3 x 10-12

• Dumbbell bench press - 3 x 10-12
• Push-ups - 2 x maximum possible

• Dumbbell rows to the belt - 3 x 12-15

• Dumbbell biceps press - 2-3 x 10-12
• Triceps push-ups on a bench - 2-3 x 10-12

Workout 2

• Sumo squats with one dumbbell - 2 x 8-10
• Lifting dumbbells in front of you - 2 x 12-15

• Deadlift with dumbbells - 3 x 8-10
• Raising dumbbells to the sides - 3 x 12-15

• Lying dumbbell flyes - 3 x 10-12
• Reverse push-ups - 2 x maximum possible

• Bent-over dumbbell row with one arm - 3 x 12-15
• Pull-ups (alternating grips) - 2 x maximum possible

• “Hammer”: lifting dumbbells for biceps - 2-3 x 10-12
• Lifting dumbbells for triceps - 2-3 x 10-12

How to train at home: explanations of the program

Do this program 3-4 times a week, alternating between workouts. Spend no more than 40-50 minutes to complete each; Before training, do a light warm-up or exercises with body weight, and after training, stretch and cool down.

Strengthen your abdominal muscles either at the end of your workout or on rest days. We recommend R90X as a program as it is the most effective for working out your abs at home and can show results in just a few weeks.

Supersets and grouping exercises

The exercises are performed in supersets (in pairs): for example, after lunges with dumbbells, you rest for literally 10 seconds, then immediately do shrugs, after which you rest a little more - about 30-40 seconds, and return to lunges again.

This method will increase the effectiveness of training and reduce its time. In addition, the exercises are grouped so that antagonist muscle groups work: pectoral muscles and latissimus dorsi, biceps and triceps.

Pectoral muscles at home

The first mistake of those who train at home is performing a huge number of repetitions (for example, push-ups 50-70 times). Remember that this approach tends to “burn” the muscles, and to grow them you need a low to moderate number of repetitions with heavy weights.

If you want to pump up your chest with push-ups, first do a dumbbell press, and then, when your pectoral muscles are tired enough, perform 10-12 reverse push-ups at the slowest pace possible, with your legs on a slight elevation.

Diet for muscle growth at home

Follow the rules of a sports diet: increase the calorie content of your diet by about 20%; consume 2.2-2.5 g. protein per kilogram of dry body weight; 25% of calories consumed per day should come from fats, the rest from carbohydrates.

As for sports nutrition, creatine will greatly help you in gaining muscle mass, as it improves strength performance and also makes muscles more voluminous. In addition, it is recommended to take a complex of vitamins and omega-3 fatty acids.

Is it possible to pump up at home?

The main requirement for muscle growth is a progressive load of working weights. Unfortunately, the main disadvantage of training at home with dumbbells is that the maximum weight of dumbbells is not that high, and after a couple of months you will reach the limit.

A complex with dumbbells is suitable only for beginners in the first months of training. If you want to train seriously, then for your home gym you will need a barbell, a set of weights, a rack and a bench - you won’t be able to get by with lightweight collapsible dumbbells.

For beginners training at home, it is most effective to perform a set of workouts with dumbbells, built on the principles of a basic program for muscle growth: training all muscle groups in one session and performing basic exercises.

Exercising with dumbbells at home is a great way to acquire a beautiful body shape for both women and men. With the right approach and daily training, the muscles will become stronger and the general condition of the body will improve.

Dumbbells: what they are for and what they give

Many people believe that exercising with dumbbells at home for women will promote weight loss. However, this is not quite true. Strength loads are necessary for the body primarily in order to improve its health. The muscles will become stronger, and this will not affect weight loss in any way. For those representatives of the fair sex who want to lose weight, the best option would be to first get rid of extra pounds, and then start training.

Exercising with dumbbells at home is very useful. They provide invaluable benefits to the entire body. For example, if you focus on your back, you can strengthen the entire skeleton at once, and you will never be tormented by pain in this area. And if you combine these exercises with a set of training for other parts of the body, you can form a muscle corset. It will help maintain internal organs in the desired position, strengthen joints, make them less fragile and increase the content of useful minerals in bones.

Choosing the load on the muscles

Exercise 3

This exercise helps strengthen the back muscles. It must be performed lying down. If you don't have a bench at home, choose a flat, low surface. It must be tough. We lie down on our backs. Next, as slowly as possible, with outstretched arms, pull the dumbbells behind your head, then back. Several of these approaches daily will greatly help strengthen your back.

Exercise 4

Advantages of dumbbells over other equipment

Exercises with dumbbells at home are much better and more effective than with other equipment. The following advantages can be highlighted:

• Large exercise machines take up a lot of space and are expensive. It is for this reason that not everyone can afford such luxury. As for dumbbells, they are small and comfortable. You can keep them under your bed, in a drawer. Anywhere you want.
• A dumbbell is the ideal equipment for a beginner to start training with. It affects all muscle groups without overloading the body.
• It is worth noting the low risk of injury. If, for example, when training in the gym with a barbell, a trainer must be standing nearby, this is not required for training with dumbbells.

Regular exercise with dumbbells at home is your opportunity to bring your figure back to normal, improve the condition of your body with minimal costs for gyms and expensive equipment.

Learning to train correctly

Despite the fact that dumbbells are an easy-to-learn apparatus, it is important to approach your training correctly.

Basic Rules:

• Before starting your workout, be sure to take some time to do a short warm-up. This moment plays an important role. The muscles must warm up, otherwise the whole body will hurt later.
• Any exercise, no matter what muscle groups it is aimed at, should be accompanied by smooth inhalations and exhalations. There is never any need to rush.
• Sometimes you need to increase the intensity of your training. For example, in a month you can buy dumbbells with heavier weights or simply exercise 15 minutes longer.

Training effectiveness

The question often arises about whether exercising with dumbbells at home can really lead to good results. This is actually true. Gradually you will begin to feel how your muscles become stronger and how your back pain disappears. On the other hand, it is simply useful for any person to play sports. And training with dumbbells at home is an affordable option in terms of cost and time.

Contraindications

Dumbbells are a sports equipment. There are a number of diseases and other cases in which this type of training is strictly prohibited:

• Asthma.
• Pregnancy.
• Heart problems.
• Hypertension.
• Critical days (women should not put stress on the body at this time).

You should also be very careful with scoliosis. In these cases, the loads should be moderate; it is advisable to first talk with a trainer so that he can select the optimal set of exercises.

Let's sum it up

To summarize, we can say that dumbbells are the most affordable and easiest way to improve your health and build up a little muscle at home. By dedicating some time to exercise over the course of a month, you will notice improvements in your sleep and overall well-being. Exercises with dumbbells at home are very effective. Look at photos of how to perform some exercises before starting training to make it easier to get used to the equipment. Start training today - and after a short period of time you will feel tangible results.

The modern world offers a huge number of opportunities for people who want to improve their body and also become healthier.

Motivational advertising encourages people to take care of their body by showing massive athletes and bodybuilders in gyms, but does everyone want to be like them? Surely many, after deciding to do something, begin to feel the fear of failure, and some are afraid of “over-pumping,” which brings you to the topic of this article. The best choice is exercises with dumbbells at home.

Advantages of dumbbells

Dumbbells play an important role in exercise, building and strengthening muscles for both professionals and ordinary people. It is almost impossible to remember all the exercises performed with their help.

The sports equipment market offers the buyer a number of different types of dumbbells, divided into two main groups: with the ability to adjust the weight and without. Collapsible dumbbells will cost more. Over time, you will be able to increase the number of plates on the bar and continue to strengthen your muscles.

This article invites everyone interested to get acquainted with the world of dumbbells, and for experienced users to discover new information.

How to choose dumbbells

Each person is a person with individual taste and his own characteristics, so you need to select dumbbells to suit your needs. These tips will help you choose:

1. Functionality. It is important to know that for optimal physical development you need to start small and take steps forward. It is useful to be able to increase and decrease the weight during dumbbell training at home, this is possible due to the number of weights on the bar. An important component of dumbbells are the weight plates. They are available in almost any weight, starting from 0.1 kg. We recommend pancakes weighing from 0.5 kg to 2 kg.
2. Convenience– the key to successful training. Having chosen beautiful but uncomfortable shoes, it is very difficult to feel free and ready for achievements. Let's draw an analogy with sports. The equipment will be good if it suits you personally. Dumbbells must be made with high quality, and this is manifested in the covering of the bar with rubber or notches that help to hold the equipment during training.
3. A less important point is appearance of this device. Exercises with dumbbells for women are why you need beautiful bright equipment. They should inspire a desire to work on oneself, and for some, a color that is pleasing to the eye will also be important.

Basic rules of training

Many people advise starting classes with an experienced trainer, because he helps determine what load will be optimal for training a particular person. Others do not advise getting upset if you are unable to visit the gym, because all the necessary information is on the Internet. This article will also help you understand an important component of training - dumbbells.

Every two months you should increase the load; the body begins to get used to the weight and does not make the necessary efforts to increase muscle mass. The next paragraph will give an example of an effective exercise with dumbbells at home. It's simple - by periodically lifting weights, the body strengthens and becomes stronger.

Warming up before starting classes performs the same important function as the workout itself. Preparing for a lesson makes it possible to improve processes in the body, without which there is a risk of serious injury.

The effectiveness of exercise depends first on the technique of execution, and only then on the weight of the dumbbells. It is worth noting that overwork has a very negative effect on subsequent training.

Stretching is performed after finishing a workout on a muscle group that was tense. The goal of a good one is to relieve fatigue and restore strength.

Proper nutrition is another extremely important condition for effective training.

Exercises for Beginners

An exercise such as a squat can be performed with or without dumbbells. A more effective method is to use dumbbells. The list of exercises with dumbbells at home for men is constantly expanding, professionals create new ways to train muscles every day.

The following is a list of basic exercises with dumbbells for beginners, which will help you get into the rhythm of your training and understand the training system. The list includes a set of exercises performed to train all muscle groups:

• squats;
• bench press with dumbbells, performed with arms raised in front of you and from the sides;
• alternately bending your arms in front of you, as well as from your hips;
• traction (taking a standing or sitting position, you need to bend your arm, bringing it to the forearm and back);
• when lifting the apparatus correctly above the body, the load on the triceps will be given;
• to strengthen, you need to do arm raises while lying down;
• The shoulder muscles are strengthened by extending the arms while bending forward;
• the chest is trained by alternately pulling projectiles to the chest;
• dumbbells significantly increase the effectiveness of lunges.

Workout program for men

Split

This program is aimed at strengthening and increasing muscle mass. All exercises are selected for training with dumbbells at home for men. This program takes exactly four weeks, including 4 workouts every week.

The workouts are divided into four parts. Each is designed to ideally pump a specific muscle group, namely:

1. Pectoral and back muscles.
2. Triceps and biceps.
3. Abdominal and leg muscles.
4. Shoulders.

Structure

The basic structure involves super sets consisting of three exercises, one after the other, and a rest after finishing the last one. To move on to the next exercise, you need to complete all the approaches prescribed in the plan. These exercises are great for all categories of people.

Progress

A mandatory requirement for obtaining the desired result is the exact implementation of the plan.

Fulfill:

• 4 approaches;
• 10 reps;
• 60 or 0 seconds rest;
• 2010 – temp.

Lying on the floor, hold the implements at chest level. Do not bend your elbows in a fixed position. Lower your arms down and then lift them, fixing them in the first position.

This exercise allows you to get a good feeling due to the fact that this position is quite stable, and this contributes to lifting a lot of weight.

Taking dumbbells and taking a lying position (with your arms wide apart and your legs together), bend your elbows, lowering your body slowly and technically, and after reaching the minimum height, vigorously and quickly straighten your arms, returning to the first position.

Bend forward, holding the projectiles (palms should be directed towards each other), pull the projectiles towards your chest, and then technically lower them to the previous position.

This exercise pumps up the muscles of the upper back. The lower part should also be tense.

After taking the required weight, be sure to lean forward. Keeping your back as straight as possible, lift the apparatus to shoulder height (elbows slightly bent), and then lower it back to the first position.

By performing the exercise correctly, you can achieve great success in training the rear deltoids and upper back.

This exercise requires you to take dumbbells while lying down (arms should be shoulder-width apart) and straighten up in a straight line from head to toe. By bending your elbows, lower your body little by little, and then vigorously rise to a fixed position.

Hands

Squat down, placing your elbows on your hips. Raise the dumbbells so that the biceps are tensed in the upper phase, and then smoothly lower them to the first position.

Standing straight, hold the projectile above your head in your previously chosen hand. Bend your arm, lowering the dumbbell behind your back, and then lift it to a fixed position. The exercise is performed with each hand in turn.

Holding the implements in your hands (arms bent), bend over, keeping your back straight. Straighten your arm and move it back, and then lower it to the first position. The exercise is performed with each hand in turn.

Standing straight, hold the dumbbells at your sides. The elbows should be pressed to the body so that other muscles do not strain while lifting to the shoulders. Only the biceps should work in the upper phase.

Taking a prone position, place your hands in such a position that the shells touch each other. Bend your arms, slowly lowering your body, and then vigorously rise to a fixed position.

Stand so that your back is straight and your arms with the apparatus are turned forward. Press your elbows to your body, lift the exercises to your shoulders (the biceps should work in the upper phase), and after doing this, lower your arms down to a fixed position.

Legs and abs

Standing straight, arch your back slightly and hold the apparatus in front of you. During the exercise, it is strictly forbidden to bend your back. Squat technically, without falling down, until the dumbbell is as close as possible to the floor, and then return to the first position.

This exercise is performed standing, holding the apparatus above you. Move the dumbbell clockwise the required number of times, and then change to the opposite direction.

Standing straight, hold the apparatus in both hands above your shoulder. Squat down a little, lower the projectile along an inclined line across the body, and then move backward, returning to the first position.

Standing straight, lower your arms with dumbbells along your body. Next, you need to take a step forward so that your legs are bent at a right angle, and then push with your front leg to stand up again and return to the first position. Switch legs after completing reps.

Standing up straight, with dumbbells already taken in each hand, begin to squat as low as possible, and after reaching the minimum height, begin to jerk the dumbbells upward in order to take the first position.

For this exercise you need to lie on the floor. The dumbbell should be at chest level. Start by tensing your abs, and then lift your torso and back to a fixed position.

Shoulders

This exercise is performed standing or sitting with dumbbells held at shoulder height. Start by raising the bar above your head until your arms are completely straight. After that, lower it to the first position.

This exercise is also performed standing with apparatus. Keep them at the front of your body without bending your elbows. Raise the dumbbells until they reach the level of your chin, and then lower them to the first position.

Perform this exercise standing by holding dumbbells and lowering them along your body. Turn your palms towards each other. Lifting in different directions, take a slight forward bend. After lifting, return to the fixed position at a moderate pace.

Shoulder Raise

This exercise is performed standing with your arms down. Take dumbbells in your hands, then begin to raise your shoulders, pausing. Then they return to a fixed position.

The exercise is performed standing or sitting with equipment previously taken in hand, raised to shoulder level with palms facing you. You must lift the implements above you by rotating your wrists and straighten your arms as much as possible, and then lower them to a fixed position.

Stand straight, holding the implements in front of your body and do not bend your elbows. Raise the implements to shoulder level and back to the first position.

Exercises with dumbbells at home are no less important for women than for men. Every woman wants to look great, and dumbbells are perfect for this purpose. Fitness for women using weights plays an important role in building muscle mass and losing weight.

To perform the exercise you need to lie on the floor and bend your knees. Take the dumbbells in your hands and extend them in front of you, then bend your elbows 90 degrees and straighten them. Do everything slowly and technically.

Taking dumbbells, begin to lunge back with one leg and bring the other forward. Dumbbells should be held at head level with elbows bent. As you perform the lunge, your arms should press the dumbbells upward. Then the whole body returns to its original position.

Lift one leg up, bending it at the knee. Remain standing on the second one, raising and lowering your forearms above head level and down to shoulder level. Your arms should be bent at right angles.

"Boxer"

Leaning forward a little, bend your knees and straighten your back. You need to stretch your arm forward, the other back, and then change the position of your arms so that your back is in line with your front arm.

Lifting with dumbbells lying down

To perform this task, you need to lie down and slightly bend your legs or raise them in a bent position for a more intense load on the abdominal muscles. Start spreading your arms with dumbbells in different directions, bending them slightly, and then return them to a fixed position.

This exercise requires you to hold the apparatus with your palms facing your body. Next, begin to lift the dumbbell to your chin, while feeling the shoulder muscles, and then lower it to a fixed position.

Proper nutrition during training

The training program for dumbbell exercises at home includes the proper nutrition needed by the athlete. Every person who is interested in sports should know that nutrition plays as important a role as the workout itself.

There are several rules that professionals follow:

• eat a lot of vegetables and fruits, which are easily digestible and do not provide extra calories;
• be sure to calculate your diet for BZHU;
• eat little but often;
• drink at least 2 liters of water per day.

Recovery

As you know, the main muscle growth occurs after the end of training, namely during rest. It is important to note that sleep is an essential component for quality training. Cycling of training performs one of the most important functions, so maintaining cyclicality affects the growth of muscle mass.

Video

This video contains a 15-minute workout for girls with dumbbells.