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You don’t have to go to the gym regularly to keep your body in top shape, especially if you have a couple of dumbbells at home. How to organize effective home workouts with dumbbells? Which training program to choose?
Dumbbell exercises are one of the easiest ways to keep your body in good shape and increase relief without going to the gym. The benefits of dumbbells as a training equipment:
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They are compact, therefore they do not require special storage space.
Easy to use, easy to master the exercises by yourself.
Efficiency.
With the help of dumbbells, you can work out almost all muscle groups, such exercises are suitable for both beginners and experienced bodybuilders.
Home workouts with dumbbells
Home Dumbbell Workout Program
The greatest effect is given by a workout that pumps all muscle groups. The classic training scheme is every other day, three times a week. However, if you wish, you can choose a less strenuous workout and do it daily, with one rest day. The duration of classes and the volume of the load should be selected individually, depending on the level of your sports training.
For beginners, it is usually enough to perform exercises 6-7 times each and 2-3 approaches. Over time, the load and weight of the dumbbells increase.
Basic training rules:
First, be sure to warm up your muscles with a short warm-up.
Closely follow the exercise technique. Tension should be felt only in the loaded part of the body.
After training, you need to do a little stretch.
The weight of the dumbbells depends on your fitness and type of training. If dumbbells are needed as weights when performing various exercises, a weight of 1 to 3 kg will be sufficient. If the goal of the classes is precisely to build up muscle mass, then it is best to purchase collapsible dumbbells with a set of “pancakes” in order to gradually increase the load.
An approximate set of exercises for beginners:
Squats. Develop quads, thighs, glutes, calves and lower back. Legs are slightly apart, arms with dumbbells are lowered. Squatting, take the pelvis back, hips parallel to the floor, knees do not go beyond the edge of the toe. The back is straight, you cannot round.
Lifting dumbbells while standing or sitting. Trains the biceps and forearm muscles. Hands with dumbbells are lowered. Bend your elbows, lifting dumbbells to your shoulders. Can be performed simultaneously on two hands or alternately.
Press from a sitting or standing position. Triceps training. Sit on a chair with a back. Dumbbells are raised above your head. The shoulders and elbows remain stationary, parallel to the head, and the forearms gently lower the dumbbells down until the hands touch the shoulders. As you exhale, gently raise your arms up. For more stress on the back muscles, you can do this exercise while standing.
Climbing a hill. Trains quadriceps, thigh muscles, buttocks, calves. Keep the dumbbells on arms straightened down, step with your left foot on a wide stable bench or other hill. Climbing onto the bench, step back with your right foot. Alternate legs.
Shrags. Trapezius muscles are trained. In a standing position, with dumbbells lowered down, raise your shoulders as high as possible. Try not to use your biceps, let only the muscles of the shoulders work. Hold your shoulders at the top point for 1-2 seconds and gently lower them down.
Perform all exercises in 3 sets, 12 times in each.
Dumbbell workout at home can help you get fit without the help of a personal trainer or expensive exercise equipment. The main thing is desire, about an hour every day (or every other day) and a suitable complex, which can be chosen from a wide variety on the Internet. In the next video, we offer you one of the popular workouts using dumbbells.
Dumbbell Workout: Expert Tips
Expert methodologist and coordinator of the direction of group programs X-Fit in Russia
Dumbbells are versatile equipment. With their help, you can weaken the usual squats, lunges, bends and work on the press, as well as use in functional exercises. You can train with one dumbbell, two with the same weight and two with different weights.
For greater comfort, it is recommended to buy type-setting models, the weight of which can be adjusted using additional discs (remember, screws are always better as clamps as retainers).
In addition, with type-setting dumbbells, it is easy to select an effective weight for the load. For example:
for large muscles (legs), the weight of the projectile should be chosen as maximum, with which it is convenient to work;
for medium muscles (chest and back) – 2/3 of the maximum possible weight;
for small muscles – half of the maximum possible mass.
The nature of the training also affects the weight of the projectile: strength requires maximum tension, that is, the weight of the dumbbells should work to muscle failure in 12-20 repetitions, in interval and functional, failure should occur after 3-5 minutes of continuous work with one exercise.
During any exercise with dumbbells, you need to:
strain your stomach by tilting your pelvis up;
relax the lower back (this relieves the axial load from the spine);
to bring the shoulder blades and relax the neck and shoulders;
main joints – knees and elbows, bend slightly to improve shock absorption.
With this technique, the muscles will move the bones correctly, which will improve the quality of movement, and the stabilizers that are activated will increase the overall energy expenditure from basic and advanced exercises. To practice the correct exercise technique, I still recommend taking a couple of sessions with a trainer.
Information sources
1. Ruslan Panov, expert methodologist and coordinator of the direction of group programs X-Fit in Russia; .