Dumbbell exercises at home

Grasp the dumbbell with both hands by both edges so that it is horizontal. Stretch your arms out in front of you, bend your knees slightly, pulling your pelvis back. The back is straight, the stomach is pulled in. From this position, while inhaling, bend your knees even more and, transferring your weight to your heels, lower yourself down. Try not to lean forward – use the dumbbell as a counterweight. As you exhale, straighten your knees, go up, and lower your hands down. Make sure that while squatting, your knees do not go beyond the line of the toes, and your back does not bend.

Number of repetitions: 25-30

Number of approaches: 3

Work: gluteal muscles and muscles of the front and back of the thigh, shoulder muscles /

For the first approach, a dumbbell is not needed – do the classic push-ups from the floor with a wide set of arms. The simpler option is based on the knees, the more difficult one is on the socks. Bend your elbows to an angle of 90 degrees as you inhale and extend as you exhale. For the second approach, hold the dumbbell in your left hand, rest it on the floor, and place your right palm as usual. Repeat the same set of push-ups, just make sure that the elbow of the left hand remains slightly bent at the top point, and at the bottom does not bend more than 90 degrees. The shoulders are always parallel to the floor. For the third set, take the dumbbell in your right hand. The amplitude in the second and third approaches is slightly less than in the first, this allows you to better focus on the technique and get more effect.

Number of repetitions: 15-20

Number of approaches: 3

Work: pectoral muscles, shoulder muscles.

Lunge forward slightly with your left foot and bend over, resting your palm on your knee. Take a dumbbell in your right hand and turn your palm inward. Both shoulders look forward, the shoulder blades are brought together, the press is tense. As you exhale, pull the dumbbell to your lower ribs, raising your elbow as high as possible, but without pulling it away from your torso. As you inhale, lower your hand down. Try to do deadlifts with a fixed body.

After doing 20-25 repetitions, fix the elbow at the top point, inhale and, as you exhale, extend your arm so that it stretches in one line parallel to the floor. As you inhale, bend your arm again and repeat 15–20 extensions in the same position. During this part of the exercise, the arm remains stationary from elbow to shoulder, and the wrist is not refracted. After a set of rows and extensions with the right hand, perform the combination on the left. Then repeat all over again on both sides.

Number of repetitions: 25-30 + 15-20

Number of approaches: 2 on each side

Work: back muscles, triceps.

Place your feet slightly wider than your shoulders, take the dumbbell in your right palm and lower both hands along the body. While inhaling, spread your arms to the sides so that the hands are at shoulder level, palms are turned down. As you exhale, turn to the left, pulling your right hand from the dumbbells to your empty left hand, and shift the weight to your left palm. Inhale – turn back and exhale, lower both hands to the starting position. Repeat on the other side for one repetition. During the turns, try to keep the pelvis motionless so that the twisting occurs only in the waist area.

Number of repetitions: 15-20

Number of approaches: 3

Work: shoulder muscles, oblique abdominal muscles.

Place your left foot in front, take the dumbbell in your right hand, turn your palm forward. The left hand is on the belt, the back is straight. Inhale and as you exhale, bend both knees to a 90-degree angle. At the same time, bend your right arm, pulling the dumbbell up to your shoulder. While inhaling, return to the starting position. Try not to swing or lean forward, the right elbow always stays close to the ribs, and the left knee does not hang over the toe. After 20-25 repetitions, do the same on the other side. Then repeat all over again.

Number of repetitions: 25-30

Number of approaches: 2 on each side

Work: gluteal muscles, muscles of the front and back of the thigh, biceps

Lie on your back, bend your knees, and put your feet on the floor. Press the dumbbell to your chest, lift the back of your head off the floor and stretch your neck. As you exhale, twist the body, lifting the shoulder blades from the floor, while inhaling, return to the starting position. During twisting, pull your stomach in strongly, and on the way back try not to sink too low. The loin is firmly pressed to the floor.

Number of repetitions: 25-30

Number of approaches: 3

Work: abdominal muscles.