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The program of exercises with dumbbells for home fitness workouts

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The program of exercises with dumbbells for home fitness workouts
The contents

  • Exercises with dumbbells for arms, back and shoulder girdle
  • Exercise for buttocks and thighs
  • Male power complex with dumbbells
  • Baby exercises with dumbbells

Dumbbells is not only one of the most affordable sports equipment, but also one of the most effective. Numerous exercises with dumbbells help to increase muscle strength, to work out the relief, to improve the elasticity of muscle tissue, promote joint mobility and enhance the overall stamina of the body. The main advantage of this compact pair of the projectile that engage with them in the gym and at home. If you are not able to regularly attend fitness training in the hall, then the home workout program with dumbbells for back, legs, arms and buttocks — this is exactly what you need.

Exercises with dumbbells for arms, back and shoulder girdle

First, dumbbells are designed to develop muscles of the back, arms, shoulders and chest area.

  • Stand up straight, straighten your spine, legs position slightly wider than shoulders. On the inhale lift your hands together with shells up at the same time straining the muscles of the limbs. On the exhale, lower the dumbbells to the starting position. Perform the item in 3-4 sets of 6 repetitions, gradually increasing the number of repetitions.
  • Position your feet hip distance apart, slightly lean forward, keep your posture straight. Take the dumbbells in hand. On the inhale straighten the legs and move them in opposite directions. Watch the hands: they should not rise above the shoulder joints. At the peak voltage hold in a stationary position for 2-3 seconds, then exhale back to original position. For the initial phase you need to take exercises 3-4 sets of 6-8 repetitions.
  • Bend your knees, place feet hip distance apart. Tilt your upper body so that the body position resembled the posture of the skier. Pick up a pair of shells and bend them at the elbows. On the exhale, straighten your arms and bring them back to the maximum possible height. Then with an exhalation return to the initial position. This physical activity optimally loads the triceps and all the bunches of deltas. Do 3-4 sets of 8-10 reps.
  • Exercise for buttocks and thighs

    To carefully work out the area of the thighs and buttocks, dumbbells are used as additional weights. Along with body weight they effective load of the target muscle, so that the skin is tightened, and the fabric becomes more flexible.

    • Stick with a straight posture.

    Hands with dumbbells pull along the body. On the inhale, perform a step of the foot making it lunge forward. Hands with dumbbells should move along with the body. Tighten the muscles of the buttocks, on the exhale return to the starting position. When regularly performed physical exercise gets rid of cellulite and stretch marks.

    • Rolls from foot to foot.

    Make as wide as possible for you squat, keep your feet off the floor, keep the hips in a plane parallel to the floor. Take the dumbbells. Do rifts with right foot on left and left foot to the right, moving your body along with heavy shells. Keep hip moving from side to side in one smooth trajectory without sagging. Exercise helps to develop joint mobility and elasticity of ligaments and tendons (Achilles, popliteal).

    Fitness workout with dumbbells for stomach area

    Dumbbells will not help to achieve the relief of abs, however, pull up the stomach and strengthen the abdominal wall with their help it is possible. Workout for abdomen is performed with dumbbells, will be the salvation for young women in the postpartum period, when heavy loads are contraindicated.

    After 4-6 weeks of systematic training, you can see the first results: strong abdominal muscles, no sagging, stretch marks, more clearly marked waist.

    • The bends with dumbbells.

    Stand up straight, pick up a pair of shells. Lift the dumbbells over your head on outstretched limbs. Perform alternating bending of the housing in one direction and then the other, straining the muscles of the abdomen. This fitness workout active in the oblique muscles of the press.

    • Hyperextension on exercise ball with dumbbells.

    Lie with your stomach on the exercise ball, legs rest against the floor for stability and balance. The upper torso should hang down with an exercise ball. Take dumbbells in hands, extend them in front of him. On the inhale lignite upper torso back, moving his shoulders and tensing the upper beams of the abdominal muscles. Hold at the peak voltage for 2-3 seconds, then return to its original position. This exercise is perfect for leveling the transverse abdominal muscles.

    • Twisting with dumbbells.

    Lie on the floor, legs slightly bend your knees. Pick up a pair of shells, pull the limbs forward. On the inhale lift the body at 30-40 degrees from the surface. During the exercise tense the muscles of the abdomen. The element most uses lateral muscles and the rectus.

    For home fitness workouts at a press fit mode 3-4 classes per week. All exercises should be done 4-5 sets of 10 repetitions.

    Male power complex with dumbbells

    If men want to increase their strength and allow the body to tone at home, they will help a set of exercises with dumbbells. For best effect, shells should be used in weight more than 10 kg.

    Best fiznagruzki home arms workout for men:

    • bench press paired shells from the breast in the supine position;
    • breeding dumbbell in the opposite hand in an inclined position;
    • pull the dumbbells to your chest;
    • lifting a dumbbell from behind the head;
    • flexion and extension of the hands to the biceps, with a pair of shells in a sit position.

    Baby exercises with dumbbells

    Fitness training with dumbbells is useful to children as well as adults. Small dumbbells for kids or heavy options for teenagers will help to make morning exercises are varied and useful. Regular physical activity boost of energy, activity, will strengthen the child’s immune system and increase stamina of the young organism.

    Among the most popular children’s exercise equipment include:

    • walking in place with weights;
    • lifting dumbbells over your head;
    • the deflections of the spine behind the head dumbbell;
    • “mill” with shells in an inclined position;
    • “scissor” arms;
    • turns and slopes of the body with dumbbells.

    Despite its simplicity, dumbbell popular, effective and useful tools. Home fitness workout with a pair of these apparatuses will allow men to build muscles and increase endurance, improve quality of body, and children to stock up on energy for the whole day.

    Uses photographs Shutterstock

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