Three-day workout with dumbbells. Home workout program with dumbbells

3 day dumbbell training program at home for 8 weeks. Find out how you can fully train and gain muscle mass at home!

Description of the home training program

The goal of home workouts with dumbbells is to focus on performing heavy compound exercises. This will give good results even with minimal equipment. You can train in this style for a long time to gain muscle mass.

Key elements to get the most out of this program andgain muscle mass for beginners:

1. Progression of loads. Don't do sets in vain. Always try to complete more repetitions without compromising your technique. Once you can complete the maximum recommended number of reps on the first set, increase the weight.
2. Refusal. You don't need to train to failure. End a set when you are unsure about your next rep.
3. Nutrition. To build muscle, you need to eat more than you need to maintain weight. Without it, you won't be able to get bigger, although you will get stronger.

Note for girls : Women can easily train using this program. The recommended number of repetitions is 10–15 for most sets.

Trainings take place three times a week: on Mondays, Wednesdays and Fridays. Don't add extra exercises to these workouts. Cardio can be done in the morning or after strength training.

Useful article: 150 tips for gaining muscle mass for men and girls

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 work of the triceps and always pay attention to the 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.

Unfortunately, not all subscribers to our blog have the opportunity to visit the fitness center. Guys, this circumstance should not become an insurmountable barrier to a healthy lifestyle. I assure you that the result can be achieved even at home!

An expensive subscription to an elite fitness center cannot guarantee the achievement of the desired effect - everything depends solely on the person’s morale.

If you are ready to relentlessly move towards your cherished goal, without deviating from the intended course, then you will definitely become the owner of an ideal figure without leaving your apartment. Ask me: How? The answer is quite simple: Training with dumbbells at home. ?

A time-tested method that is relevant for both professional athletes and novice athletes. The main thing is to want it. Can't believe it? I invite you to read this instructional article, which will give you a formula for a toned body at home.

Features of the training system

A special feature of the training program is the basic working out of all muscle groups. For training, we do not need a variety of equipment and modern sports equipment of the 21st century - we need two dumbbells, the design of which involves increasing the weight.

We will not get carried away with strength training, we will focus on three days a week - Monday, Wednesday and Friday. For each session, determine the muscle groups that you will pump - you don’t need to load the whole body at once. You can devote your free time from strength training to aerobic exercises, which will help burn subcutaneous fat that hides the treasured relief.

Current advice: “The training system is effective for both girls and men - only the “working” weight changes. Such exercises can be done together, morally supporting the partner and providing the insurance necessary in some activities.”

Simple exercises with dumbbells for home

I propose to analyze in detail the exercises that are optimal for performing at home. Some I do myself. ? Basic training program, relevant for rooms of any size:

• Classic squat.

We get up in the starting position - feet are placed shoulder-width apart, we hold dumbbells in our hands, tightly fixing the bar in our palms. We take a deep breath, starting squats and gradually bending our knees. The knees should not extend beyond the toes of the feet. The hands remain motionless and are positioned vertically relative to the floor. This activity involves the muscles of the thighs, core and buttocks. It is recommended to do 3-5 sets of 12-15 repetitions.

• Hammer.

Feet are placed shoulder-width apart, arms are lowered down with palms facing the body. After a deep breath, as you exhale, we begin to slowly bend your arm at the elbow, lifting the projectile to your shoulder.

It should be noted that the body and pelvis remain motionless during the exercise - the biceps are pumped. Competent instructors suggest doing 3–5 sets of 8–10 repetitions.

• Dumbbell bench press.

For training you will need equipment - a bench well fixed to the floor, located at an angle of 30° -40°. We lie on our backs, with our feet shoulder-width apart.

The exercise is identical to the barbell bench press: we slowly raise our arms, palms facing away from ourselves, from the chest, and then lower them. The dumbbell bars are on the same line (for convenience, you can connect the ends of the equipment). The range of movements should be as deep as possible.

• Dumbbell row.

This activity will also require a bench positioned horizontally to the floor. Repetitions are performed alternately for each hand.

We rest our knees and hands on our right legs and arms on the bench. A dumbbell bar is fixed in the palm of the left hand, lowered to the floor. Slowly pull the projectile to the belt,
bringing your shoulder blades together.

After a full approach, we do the same number of repetitions for the other hand, changing the supporting position on the bench. It will be enough to do 3-5 approaches for each hand of 12-17 repetitions.

• Biceps pumping.

We take the starting position - we stand with our feet shoulder-width apart, our arms are lowered along the body, palms up. At the same time, bend your elbows, bringing the dumbbells to your shoulders. Such exercises work the biceps and are performed in 3-5 sets of 10-12 repetitions.

• Triceps.

We take the same stance as in the previous biceps workout, only we hold the projectile in front of us at shoulder level, clasping the bar with our palms facing us. Raise your arms up, then slowly lower them behind your back and return to the starting position.

It is necessary to take into account, dear friends, that such a lesson can be carried out simultaneously on both hands or for each separately. It will be enough to do 3 sets of 8-10 repetitions.

• Back and shoulders.

We stand up, back straight, legs together, and arms down, positioned along the body with palms facing us. Slowly we begin to raise and lower the dumbbells using the strength of the shoulder region and the muscles of the upper back. The recommended number of approaches is 4, repetitions are 8–12.

• Shoulder girdle and posterior deltoid muscles.

The legs are positioned shoulder-width apart, the body is tilted forward at a right angle, and the arms with dumbbells are lowered down, palms inward. Slowly raise the shells in the polar directions, without straightening the elbows and torso. The workout involves 3-5 sets of 10-12 repetitions.

• Muscles of the upper back.

We take the usual starting position - we stand, legs are spaced shoulder-width apart, the bars are fixed near the shoulder region in the palms located away from us.

Alternately or simultaneously (there are two options), raise your arms up and then slowly lower them. We perform 3–5 sets of 10–15 repetitions.

• Shoulders and a little pectoral muscles.

We get to the starting position with our feet shoulder-width apart. With both hands we grasp the bar of one dumbbell in front of us. We raise the projectile up to a vertical position to the floor, after which we slowly lower our hands to the starting position. It is recommended to perform 3-4 sets of 10-12 repetitions.

• Quadriceps femoris and buttocks.

We put our right leg forward, resting with both hands, in which the bar is fixed, on the right thigh. The left leg is laid back, the toe rests on the floor, and the knee is suspended.

With emphasis, slowly and maintaining amplitude, we lunge forward on the right knee. After 3–5 approaches and 8–12 repetitions, we do the same exercise on the left thigh.

Remember, guys: “The given numerical indicators of approaches and repetitions are the recommendations of professionals. When performing exercises, be sure to take into account the physical capabilities of your own body. Depending on the individual characteristics of the body, increase the load or start a comprehensive workout with less weight.”

Guys, in order to properly develop muscles at home, you must follow some rules identified by professional athletes:

• Finish each set.

Choose only lifting weights for your body. When performing the exercises, no one will watch you, help you, or advise you - it is important to do not many repetitions, but the optimal number of high-quality approaches.

Maintain amplitude, monitor the position of your elbows and knees, because every nuance of the training process matters to achieve results.

• Do not overload your body to the point of muscle failure.

Regular strength training not only helps you build muscle mass, but also has a fat-burning effect.
Each exercise should target a specific muscle group as much as possible.

However, you should approach the choice of weight and number of repetitions with special responsibility - the result of the wrong approach can be muscle failure, which will take you out of your training regime for even a single week.

We understand that the relief will not appear after 2-3 sessions, right? Remember, the main thing is a rational approach in choosing loads. ?

• Gradually increase the “working” weight.

Over time, as the exercise seems easy to you, the “working” weight must be increased in order to increase the level of impact of strength training on muscle groups. Adding loads should be gradual so as not to shock the body and avoid muscle failure.

• Eat right.

Even if you train at home with dumbbells for weight loss, in order to get rid of extra pounds, you need to eat quite a lot. Choose healthy foods, replace junk foods with healthy alternatives, gaining muscle mass, rather than returning fat deposits expelled from your body.

Secrets of sports nutrition: “Creatine, which improves strength performance, becomes a relevant assistant in gaining muscle mass. Also take a complex of healthy vitamins and omega-3 fatty acids, which speed up the metabolic process.”

Don’t forget that you can share your personal achievements in the comments under each article - the writing process does not take much time, and constructive advice will undoubtedly be useful for novice athletes. ?

See you soon on the web pages of our blog, dear like-minded people!

Compactness, convenience and relatively low price make dumbbells an ideal sports equipment for home workouts. However, it is extremely important to exercise correctly with dumbbells at home, otherwise you will not see any significant effect. We have prepared a short overview of exercises that will help you correctly pump various muscle groups with dumbbells.

The first exercises with dumbbells can be performed from the age of 7-8, but at this age it is highly not recommended to use dumbbells weighing more than 1.5-2 kg. Exercises should be simple and not overload the joints and musculoskeletal system. A child under 14 years old should not work with dumbbells more than 1-2 times a week for 15-40 minutes.

The training program should only be compiled by an experienced instructor based on the child’s medical indicators.

From the age of 14-16, you can move on to more complex exercises aimed at developing strength and endurance, and creating a beautiful athletic body. The weights of the equipment can vary significantly depending on the exercise, but the use of dumbbells weighing more than 12 kg is not recommended. The number and duration of training can be increased to 2-3 sessions of 45-75 minutes each week. It is advisable to work with a trainer.

You can start performing complex exercises with serious weights from the age of 20-22; at this age the period of growth of the body ends.

Where to begin?

Before you start training with dumbbells at home, you need to formulate your training goals: maintaining muscle tone, developing strength, or building muscle mass. A training program is developed in accordance with the goals set. We list some of the exercises that can be recommended for any program below. Developing a program is an important and responsible stage, so it is best to seek help from a coach or experienced athletes. But the main condition is to combine exercises by muscle group in such a way that during the break between classes the muscle fibers have time to fully recover and are ready for new workouts.

The next step should be the acquisition of sports equipment. We recommend purchasing collapsible dumbbells, this will allow you to more accurately regulate the load.

General exercise strategy

Here are a few rules that, if followed, will make dumbbell exercises at home effective and safe:

1. Do a general warm-up before each workout.
2. Perform a specific warm-up without or with light weights before each exercise, warming up and preparing specific muscle groups for work.
3. Work smoothly, without jerking. Muscle contraction should occur 2-3 times faster than relaxation.
4. Combine the relaxation phase with a smooth inhalation, and the contraction phase with a sharp exhalation.
5. Do not involve extraneous muscles in the work, try to isolate the load as much as possible
6. Don't take breaks between repetitions of the same set.
7. The break between approaches should not exceed 1-2 minutes, between exercises - 3-5 minutes.

Now let's learn the specifics of performing some basic exercises to properly exercise dumbbells at home.

Hammer exercise

Dumbbell hammer curls are one of the best exercises for building beautiful, voluminous biceps. Its undeniable advantages include ease of execution, as well as deep development of not only the biceps muscle, but also the small muscles of the shoulder and forearm. In addition, unlike classic biceps curls, the hammer exercise relieves stress on the wrist joints, reducing the risk of injury. How to lift dumbbells hammer style step by step:

• take the starting position: feet shoulder-width apart, arms with dumbbells down, elbows pressed to the body;
• rotate the dumbbells so that your thumbs face forward;
• Without retracting your elbows or arching your back, bend your arms until your biceps are fully contracted;
• at the top point, freeze for 1 second, maintaining static muscle tension;
• slowly lower your arms, still controlling the position of your elbows;
• repeat 10-15 times.

Standing French Dumbbell Press

French presses are exercises with free weights aimed at creating voluminous, sculpted triceps. The standing dumbbell press is one of the most effective exercises of this type. Due to the fact that the hands work alternately, the movement can be completely controlled at all stages, imbalance and asymmetry are eliminated. PECULIARITIES! During the exercise, special attention should be paid to the position of the elbow - moving it in any direction significantly reduces the effectiveness of the training, so we recommend performing the French press in front of a mirror. Start with your weaker hand. For the exercise to give the desired result, you must:

• take the starting position - feet shoulder-width apart, the hand with the dumbbell is lowered down, the other hand is free of weight;
• straighten your arm with the dumbbell above your head and move it slightly to the side;
• remember and mentally fix the position of the shoulder and elbow;
• slowly lower the dumbbell behind your head until the triceps are stretched to maximum;
• straighten your arm with a sharp movement;
• repeat 10-15 times.

Dumbbell Bench Press

A basic exercise for those who understand how to properly swing dumbbells at home. Allows you to quickly develop the bottom, middle and top of the chest, promotes a rapid increase in muscle volume. Due to the greater range of motion and symmetry of load distribution, the dumbbell bench press is even more effective than the classic barbell press, and the ability to throw the apparatus at any time makes it much safer. To perform the exercise, you will need a horizontal fitness bench, but if you work at home with relatively light weights, it can be replaced with any similar design of small width. The main requirement is sustainability. The technology for performing the exercise is as follows:

• place dumbbells on the floor parallel to the bench to the left and right of it;
• lie on your back, bend your knees and spread your legs wide;
• arch your back as much as possible, with your buttocks and shoulder blades touching the bench;
• lift the dumbbells to chest level, turn them perpendicular to the bench and bring them to the top point;
• inhale, as you exhale, slowly lower the dumbbells in a wide arc until the chest muscles are stretched to maximum;
• With a sharp pressing movement, return the dumbbells to the top point;
• repeat 8-15 times.

Bent-over dumbbell row

Perhaps the best exercise for training the latissimus dorsi muscles. Part of the load is also absorbed by the biceps, deltoids, trapezius muscles, and forearm muscles. The dumbbell row is a technically complex exercise that requires constant control over the progress of the exercise, so many beginners bypass it. However, without it, it will be very difficult to pump up your back with dumbbells at home. Here is the technique for performing dumbbell rows (for the right side):

• rest your left hand and left knee on the fitness bench, straighten your right leg, take it back and rest it on the floor, your back is straight, parallel to the floor;
• take a dumbbell in your right hand extended perpendicular to the floor;
• with a sharp movement while exhaling, pull the hand with the dumbbell to the belt, FEATURES! Only the shoulder and elbow joints are involved in movement, the rest of the body is motionless;
• hold the dumbbell at the top point for 1 second;
• as you exhale, slowly lower the dumbbell down;
• repeat 10-15 times.

Squats with dumbbells

Squats with dumbbells will help develop the quadriceps muscles of the thighs, gluteal muscles and give auxiliary load to other leg muscles. Unlike squats with a barbell, this exercise does not overload the joints and spine, therefore, it is much less traumatic. The only drawback of squats with dumbbells is that, as a rule, the weight of the equipment is significantly higher than in other exercises, or the higher number of repetitions in the approaches. The exercise is easy to perform and highly effective. The sequence of its execution is as follows:

• place your feet slightly narrower than shoulder width, straighten your back, place your hands with dumbbells freely on the sides of your body;
• while inhaling, begin to slowly lower yourself into a squat, slightly leaning forward (no more than 45 degrees, otherwise the main load will be on your back);
• watch the position of your hands (they should not touch the body) and knees (they should not go to the sides);
• at the bottom of the squat, hold for half a second, feeling the tension in the muscles of your legs and buttocks;
• as you exhale, straighten your legs and back with a sharp movement;
• repeat 10-25 times.

Other exercises

We have described only a small part of the exercises with dumbbells, the basis on which you can train most muscle groups. However, for maximum effect, it is better to combine basic exercises with special ones that isolate specific muscles and allow them to be pumped more thoroughly. IMPORTANT! You need to prepare the body for isolated loads by toning the muscles, then analyze the less developed areas and individually select exercises for their development.

Now you know how to exercise with dumbbells at home with maximum benefit and minimal risk of injury. Dumbbells are a universal sports equipment, and we are confident that working with them will be comfortable, interesting and productive for you.

Video: How to properly exercise dumbbells at home

Dumbbells are a universal tool for creating a beautiful, sculpted body. They help work out almost every muscle in the body. And even if you don’t have this equipment at home, making it is as easy as shelling pears. For beginners, plastic bottles filled with water or sand are enough, and then you can purchase a budget option.

We will tell you about the basic rules for training with dumbbells at home and provide a comprehensive program. It is suitable for both men and women. The only difference is the number of repetitions and the weight of the equipment.

Your goal is to build proportional muscle mass using a minimum of equipment. This task can be accomplished with dumbbells or a barbell. At home you need to exercise at least three times a week.

Monday, Wednesday and Friday are the best solution, although it should not be accepted as a postulate. The training program is designed to work several muscle groups in one session. Most often the upper body is used, and on other days the lower body.

We have compiled a list of important rules for you:

1. The dumbbell training program is complete and effective, so there is no need to add any more exercises to it.
2. Number of repetitions for men – 6-12 times, 3 sets. For women, the norm of approaches remains the same, but the repetitions increase to 10-15 times. The first number is a guideline for beginners. However, you should not do the exercise more than 12-15 times. It will be more effective to complicate it or take heavier equipment.
3. Proper technique is very important! Therefore, complete all tasks slowly and thoughtfully. Never quit an exercise before finishing it.
4. If your level of preparation has increased, that is, during the first approach you easily completed the maximum number of repetitions, then it’s time to increase the weight.
5. Do not train until the moment when your muscles no longer obey you. You need to catch the point where you think muscle failure will occur if you do one more repetition. This will be the bell signaling the end of the training.
6. To build sculpted large muscles (important for men) or tighten the body and emphasize its individual parts (important for girls), it is necessary to deliver more calories to the body than are expended. This doesn't mean you will become fatter. When there is a shortage of energy, the body begins to draw it from the muscles, destroying tissue. You don’t need this, so take care of proper and nutritious nutrition.

Next we will present a set of exercises with dumbbells, designed for a week. The picture guide will help you quickly find your way around. The classes span three days. Try not to place them in a row so that the muscles have time to recover.

The first day

The home workout program begins with working the muscles of the upper body, the front and back of the thighs.

No. 1. Squats

Muscle work during squats.

Starting position: feet shoulder-width apart, toes slightly turned out, dumbbells in hands. As you inhale, squat down until your knees bend to 90 degrees. As you exhale, return to IP. The hands remain motionless.

You must always keep your back straight, and bring your torso towards your knees when lowering. For women, the main rule is to transfer the weight to the heels, for men - to the toes. Make sure that your knees do not extend past your toes, this will keep your joints healthy.

No. 2. Dumbbell bench press

Muscle work when pressing a dumbbell.

This task is easy to do at home; all you need is a horizontal bench or several chairs connected together. For girls, this exercise is important because it helps to work the pectoral muscles, and therefore beautifully raise the mammary gland.

IP: Hold dumbbells in your hands, bend your elbows at an angle of 90 degrees and keep your forearms in front of you. Lie down on a bench and place your entire foot on the floor. Raise your chest, exhale, and lift the dumbbells up, shoulder-width apart. Hold for a second, inhale, and slowly lower your arms.

No. 3. Bent-over dumbbell row

Correct dumbbell row.

The home workout program continues with working on the rhomboid muscles (back). You will need a bench or several chairs.

Place your right leg, bent at the knee, on the edge of the bench, body parallel to the floor. Rest your right foot on the bench, with your hand turned toward your body. Take a dumbbell with your left hand, your left leg is slightly bent at the knee, lowered to the floor. As you exhale, lift the equipment, placing your elbow behind your back, and lower it as you inhale.

No. 4. Lifting dumbbells with a palms down grip

How to lift dumbbells.

It is also important for girls and women to pump up their biceps so that their arms get a beautiful shape. This task with dumbbells, which can be easily done at home, is precisely aimed at achieving your goal.

IP: take the equipment in your hands so that your palms face back. Stand up straight with your arms along your body. As you exhale, tighten your biceps and lift the dumbbells to shoulder level. Inhale and return to IP.

No. 5. Body Lifting

You won't need dumbbells here. Lie on your back, bend your legs at a right angle, press your feet to the floor. Cross your arms over your chest.

As you exhale, slowly lift your body, contracting the back of your thigh and gluteal muscles. Return to IP.

No. 6. Lunges with dumbbells or barbell

The home workout program ends with this task. Place a barbell on your shoulders or hold your hands with dumbbells down.

Take a step forward with your foot, squat so that your knee does not go past your toe. Push through your heel and take the IP.

Muscle work during lunges.

Second day

The second day's workout program focuses more on the legs and a little on the upper body muscles. It starts with lunges with a barbell, which we ended the first day with (exercise 6). Having completed them, move on to the second task.

No. 2. Straight-legged dumbbell row

IP: stand straight, feet shoulder-width apart, knees slightly bent. Take dumbbells in your hands and hold them along your body.

Bend forward as far as the stretch allows, exhale. Straighten up and bring your shoulder blades together - inhale.

No. 3. Seated dumbbell press

Performed in the same way as the dumbbell bench press from the first day (exercise 2), only sitting on a chair with a straight back or at an angle.

As you lift the dumbbells, make sure they touch each other.

No. 4. Standing one leg raise

Stand on a small hill, take a dumbbell in one hand, and find support with the other. As you exhale, rise onto your toes, while inhaling, return to IP.

Repeat 10-20 times for three approaches.

Performing a calf raise.

No. 5. Shoulder raise with dumbbells

Another good exercise to do at home. Take the equipment in your hands and stand up straight. As you exhale, raise your shoulders as high as possible, fixate at the top point. Inhale and return to IP.

This concludes the training program for the second day.

Muscle work when lifting the shoulders.

Day three

The work week of muscle pumping is coming to an end.

All that remains is to go through the last workout, which is aimed at working the muscles of the legs and back.

No. 1. Lunge with dumbbells

Repeat exercise. 6 from the first day of the program.

No. 2. Tate press

Lie on a horizontal surface (in the pictures it is at an angle), place dumbbells on your thighs. Now take the equipment in your hands so that your palms face forward, spread your elbows to the sides.

As you inhale, move the dumbbells toward your upper chest until they touch it. As you exhale, slowly return back along the same path. Keep the dumbbells together. This is where the triceps work.

No. 3. Wide grip pull-ups

You will need a horizontal bar. Hands must be placed wider than shoulders. If you don't know how to do pull-ups, you can use medical tourniquets.

Tie them to a strong support that is located above your head, place your arms wide and pull them down until your elbows reach chest level.

Muscle work during wide grip pull-ups.

No. 4. Dumbbell biceps curl

The training program is in full swing.

This task is performed as ex. 4 from the first day, only the palms face forward when gripping the dumbbell.

No. 5. Raising the feet while sitting

Sit on a stool and place a dumbbell just above your knees.

As you exhale, lift your feet onto your toes, and while inhaling, lower your feet. It is advisable to place your socks on a low platform.

No. 6. Stretching

Perform a comprehensive stretch as shown in the picture, paying special attention to your legs.

Let's sum it up

As you can see, all the exercises are quite simple. You just need to be patient, because a beautiful body is not a matter of one day. Don’t forget about the correct technique, and then no injuries will be scary.