Agree, with the help of simple dumbbells you can “load” and make work, if not all, then certainly a huge number of muscles. It is difficult to list absolutely all the exercises that can be performed using such sports equipment.
Dumbbells are very convenient because they can be used both in the gym and at home. This explains their high popularity among home workout enthusiasts.
Today, you can find a variety of projectile options on the sporting goods market. An important option that significantly affects the price of the product is the ability to adjust the weight. Collapsible dumbbells are much more expensive than simple ones.
Thanks to this, absolutely everyone can train with them, regardless of gender or age. If you are a beginner athlete, then set the weight light. And, if you have good physical training, then throw a couple of pancakes and you can start training.
In this article you will not find difficult and impossible actions with dumbbells. But some of them require a bench or chair.
For leg muscles
Squats
An excellent basic exercise is the classic squat. There is no doubt about their benefits, both among bodybuilders and powerlifters.
Classic squats are performed as follows:
Place your feet shoulder-width apart or slightly wider. Taking the dumbbells in your hands, begin to squat slowly.
As you inhale, you need to squat down until it is parallel to the floor, and as you exhale, you need to return to the starting position.
By squatting below 90 degrees to the floor, you can additionally load the gluteal muscles.
Number of approaches - from 3 to 5. Number of repetitions - from 10 to 15.
Lunges
To do this, take dumbbells in your hands and straighten them down. Place your left leg forward.
The right straight leg is laid back, the knee is in weight, the toe is resting on the floor. We lunge forward on the left knee.
Then, change stance and repeat the exercise for the right leg. Remember to maintain balance and keep your back straight.
You cannot cross your legs, as this risks losing your balance and falling to the floor, which can lead to injury.
We keep the number of repetitions at 10-15, approaches - 3-5.
Work on the calf muscles
The exercise is performed standing, with your feet shoulder-width apart. Lower your hands with dumbbells down along your body. Rise up onto your toes and hold in this position for 5-10 seconds. Then, slowly return to the starting position.
Number of approaches - from 3 to 5. Number of movements - from 10 to 15.
Developing your hands
"Hammer"
The exercise is performed standing, with your feet shoulder-width apart. In the starting position, your arms should be down. Turn your palms towards you.
As you exhale or while holding your breath, bend your elbow and lift the dumbbell with your right hand to your shoulder. As you inhale, lower your hand to the starting position. Next, do the same thing, but with your left hand.
When performing this exercise, the body and elbows should be motionless. Even with just 10-15 repetitions, you can fully feel the work of your biceps. The hammer must be performed at a slow pace.
Number of approaches - 3-5. The number of squats is 8-12.
Other biceps workout options
Two more exercises are suggested. The first exercise is performed standing on the floor or sitting on a chair. In the first case, your feet need to be placed shoulder width apart.
Hands with dumbbells should be spread out to the sides, palms up. We begin to bend our elbows, lifting the dumbbells to shoulder level.
The next exercise requires a chair or bench. It must be performed alternately with each hand. We sit on a chair and spread our legs wide apart. We bend our back slightly forward.
We rest the elbow of our left hand on the knee of our left leg. We begin to bend our arm at the elbow, bringing it to the shoulder. Then repeat the exercise with your right hand.
Both in the first exercise and in the second, while lifting the dumbbells up, you need to twist the hand outward.
The number of approaches is from 3 to 5. The number of repetitions for each hand is from 10 to 15.
Making your triceps stronger
To develop your triceps, you can perform the following exercises. The first is performed while standing, with your feet shoulder-width apart. In the starting position, hold the dumbbells with both hands above your head.
As you inhale, lower it to the back of your head, and as you exhale, press it to the starting position. Your elbows should not move from side to side; keep them parallel to each other.
The second exercise is done similarly, but for each hand separately. This will allow you to lower the dumbbell even lower, which will increase the range of motion.
Number of approaches - 3-5. The number of repetitions for each hand is 8-12.
Basic pectoral muscle development
Bench press
This exercise will require a little preliminary preparation. It is necessary to place the bench at an angle of about 30-40º. It is also recommended to secure it firmly so that it does not wobble. Lie down on a bench with your feet comfortably on the floor.
In the starting position, your elbows should be below or at the same level as the bench. Next, raise your arms up as you exhale. Slowly inhaling air, return to the starting position.
Outwardly, this should resemble a regular bench press. Make sure your hands are always level with each other.
Working out the upper chest
The first exercise is performed while standing on the floor. Place your feet shoulder-width apart. Hold a dumbbell with both hands and extend your arms forward at shoulder level. Begin to pull the dumbbell towards your chest, bending your elbows. Then return to the starting position.
The second exercise is called scissors. It must be performed standing with your feet shoulder-width apart. Straighten your arms in front of you with dumbbells and alternately perform overlapping movements. For example, first move your right hand over your left, and then vice versa.
Strengthening your back
Dumbbell row
To perform the exercise you will need a horizontal bench. It is necessary to perform approaches alternating hands.
First, we rest the knee of our right leg and our right hand on the bench. We bend our left leg slightly at the knee and place it on the floor. We lower the left hand with the dumbbell down.
We begin to pull the dumbbell to the belt, bringing the shoulder blades together. After 10-15 repetitions with the left hand, we change the hand, moving the legs the other way around.
Number of approaches - 3-5. The number of repetitions is 10-15.
Shrugs
The exercise is performed standing, legs should be slightly narrower than shoulder width. In the starting position, your arms with dumbbells should be completely lowered down.
As you exhale, engage the trapezius muscles of your back and lift your shoulders toward your ears. In the highest position, freeze for 2-3 seconds. At the same time, you cannot bend your arms.
As you inhale, slowly lower your shoulders to the starting position. And start the exercise again. When performing, you should not stand on your toes, swing or jump, helping yourself through inertia - this will steal part of the load from the target muscles.
It will be enough to do 3-4 sets of 15-20 repetitions.
Downloading deltas
"Skier"
The exercise externally resembles the movements of a skier's arms. Performed while standing. Place your feet shoulder-width apart. We bend one arm with a dumbbell in front of us at a right angle upward. We bend the other arm at a right angle down behind us. Alternately change the position of the hands.
Pulling projectiles to the chin
The third exercise is performed standing on the floor, feet together, knees slightly bent. Hands with dumbbells are lowered along the body. Bend your elbows to a 90-degree angle and lift the dumbbells toward your armpits. In this case, the elbows should be turned outward and brought forward. When performed correctly, only the shoulder muscles work.
Number of approaches - from 3 to 5. Number of repetitions - from 8 to 12.
Raising arms to the sides while bending over
The following exercise will not make your shoulders strong, but it will visually increase their width and make them more prominent.
Considering the fact that the shoulder joint can be easily injured, it is recommended not to lift heavy dumbbells until you learn how to perform the exercise with absolutely correct technique.
To perform the exercise, tilt your torso at a right angle forward, keep your feet shoulder-width apart. We lower our hands with dumbbells down, palms inward.
We begin to raise our arms to the sides. They should be straight, but you can bend them slightly at the elbows. The torso should be kept tilted throughout all repetitions.
Number of approaches - 3-5. Number of repetitions - 8-12.
Lifting projectiles up
The exercise is performed standing, with your feet shoulder-width apart. In the starting position, the arms with dumbbells are turned with the palms facing inward and pressed to the chest.
Then, you need to raise your hands up, turning your palm outward. First, do 1 repetition with your right hand, and the next with your left.
In the process of returning your hand to its original position, you should turn your palm back towards you and press your hand to your chest.
Number of approaches - from 3 to 5. Number of repetitions - from 8 to 12.
Training schemes
You can choose one of the training options below. For continuous progress, after 2-3 months, replace the selected training scheme with another.
For men
| Option 1 | Option 2 | Option 3 |
Monday. Back and shoulders:
| Tuesday. Chest and triceps:
| Monday. Back and shoulders:
|
Wednesday. Chest and triceps:
| Thursday. Back and biceps:
| Wednesday. Chest and triceps:
|
Friday. Legs and biceps:
| Saturday. Legs and shoulders:
| Friday. Legs and biceps:
|
For women
| Option 1 | Option 2 | Option 3 |
Monday. Back and shoulders:
| Tuesday. Chest and triceps:
| Monday. Back and shoulders:
|
Wednesday. Chest and triceps:
| Thursday. Back and biceps:
| Wednesday. Chest and triceps:
|
Friday. Legs and biceps:
| Saturday. Legs and shoulders:
| Friday. Legs and biceps:
|
Injury Prevention
Follow the following rules that can protect you from injury:
- Warm up well before each workout. Pay attention to all muscles and joints during the warm-up.
- Each exercise must be performed using the correct technique. Any deviation from it can lead to dire consequences.
Your workouts at home or in the gym should be based on your level of training: for beginners, the best option is to conduct classes at intervals of 1-2 days - this is due to the slow rate of recovery of muscle fibers in novice athletes. More advanced athletes can afford to exercise 5 times a week or even more often.
You can work each muscle group using certain sets of exercises. They must be carried out clearly, following all recommendations. If you follow the correct training order, you can specifically load the desired muscles and not involve other parts of the body in the work.
This is not the entire list of possible exercises that can be performed with dumbbells at home. But they are quite enough to build a strong body.
As you complete the exercises, it is recommended to gradually increase the weight of the dumbbells. The indicated number of approaches and repetitions is relative. Everyone must set the load independently, depending on their level of physical fitness.
Constant progression of loads will help you develop and improve your results. An example can be seen in the following image:
The exercise that will be discussed in this article is included in many complexes of physical development and improvement of the body. Standing bent over arms with dumbbells from the sides work out the rear and middle deltoid muscles of the shoulders, forming their outer relief. As popular as this exercise is, it is often not done technically.
Many factors contribute to the load distributed incorrectly, non-target muscles are working.
The main most common mistakes are related to the fact that one’s own options and techniques are used. These exercises are often performed differently by everyone. As a result, those deltas that need to be worked thoroughly simply rest.
Carefully! Before you start training, warm up your back and shoulder muscles for 10-15 minutes with a warm-up. If you neglect to warm up, you risk getting a shoulder injury.Technique for performing the classic version while standing (video)
One of the most popular and effective movements for the back, along with. Working muscles: middle and rear deltoids, biceps, trapezius. By performing the exercise, you work out the deltoids well, which is not possible with other methods of loading. The pectoralis major muscle is also included in the load, but only as an auxiliary muscle. Regularly performed lateral raises of dumbbells in a standing position contribute to the harmonious development of target muscle groups, the formation of a rounded relief shape of the shoulder, and strengthening the muscles of the upper back.
- Place your feet slightly wider than your shoulders and hold a dumbbell in each hand. We direct our palms to each other. We bend our arms slightly at the elbows.
- We bend over so that the body is strictly parallel to the floor. The back is straight and slightly arched at the lower back.
- Arms, holding dumbbells, are straightened. When starting to raise dumbbells, bend your elbows slightly.
- We raise our arms and spread them to the sides without jerking. Important: you cannot move them forward.
- Control the position of your elbows - they should rise above your back at the maximum point.
The rear and middle deltoids of the shoulders should receive maximum load; to do this, try to ensure that the shoulder blades do not converge at the moment of swinging the dumbbells.
This exercise can be performed using the following two wrist rotation positions:
1. With fixed brush
This method assumes that the hand moves up and down, without twisting the hand. For variety, you can use both the first and second options described below, but the first option, according to the coaches, is more preferable.
2. With a turn of the hand
This method provides that the movement is concentrated in the shoulder, and the arm moves up and down while twisting. Also, when performing this movement, the rear deltoids of the shoulders receive a high-quality maximum load. When the hands are down, the palms are directed towards the torso, when the hands are raised up, the dumbbells are turned in the other direction. This option helps to unload the muscles on which the load is directed.
Attention! One of the common mistakes in performing these types of exercises is using heavy dumbbells at once. Excessive weight of dumbbells prevents proper loading of the muscles being worked. It is also a common cause of shoulder injury. The deltoid muscles will become more prominent if you train regularly and gradually increase the weight of the dumbbells.2 more options
In addition to the classic one, there are 2 more variations of this movement.
1. Standing (head on the bench)
The classic bent over dumbbell lift - without a support point, is suitable for physically developed athletes. For those who have recently started exercising in the gym, this option is not suitable and even may be traumatic, since it involves excessive stress on muscles and joints.
In this case, a more suitable option is to rest your head on the upper part of the back of the gymnastic bench. This allows you to relieve stress from your back and neck, which is a very important part of ensuring safety during training.
- Stand on an incline bench with dumbbells in each hand. Palms facing each other. Bend your legs slightly at the knees, straighten your back.
- Rest your head against the support. By the way, this can be not only the upper corner of the bench, but also a wall - the main thing is that the body position is stable.
- Bend your arms slightly at the elbows and lower them. In this case, the torso is parallel to the floor, but it can be positioned differently - let’s say an angle of forty-five degrees.
- Raise and lower your arms smoothly. Control the position of the dumbbells relative to the body - their cannot be moved forward or backward.
- Raise the dumbbells and smoothly move them to the sides. In this case, the arms remain slightly bent at the elbows. You should not round your back, as this will cause improper distribution of the load and may damage your lower back.
- At the maximum point, raise your elbows higher than your back. We lower and raise our arms without sudden movements, the planned number of times. Ideally, these are three sets of twelve to fifteen repetitions.
Watch the video for more details:
Many people want to start their first classes with heavy dumbbell weights in order to quickly achieve the desired result. But we don't recommend this approach. Selecting the weight of dumbbells, consult with the coach, since this is an individual parameter for everyone. If you overdo it with weight, you can get sprains and even more serious injuries.
This option makes maximum use of the rear and middle deltoids, triceps, biceps, and trapezius. The deltoids of the shoulders should receive the maximum load, for this, try not to squeeze your shoulder blades when raising the dumbbells.
2. Bent over dumbbell swings
This type of load perfectly pumps the rear deltoid muscles of the shoulders. The trapezius and rhomboid muscles of the back are also involved. This type of load strengthens the shoulder joint, thereby reducing the risk of injury.
- Choose dumbbells of your usual weight. Take them in your hands, bend your elbows. Position them so that they are near your shins.
- Bend your body towards your knees. Place your feet slightly wider than shoulder width. Your position should be stable and comfortable.
- Smoothly spread your arms out to the sides parallel to the floor. At the maximum point, you need to hold your hands for two seconds and return to the starting position.
Increase the number of repetitions gradually, from lesson to lesson. Excessive stress can lead to sprained ligaments.
Attention! Doing dumbbell swings is a fairly strenuous exercise and is not recommended for beginners. First you need to strengthen your physical fitness, and then proceed to exercises of a higher level of load and complexity.By practicing the listed types of swings with dumbbells, you ensure that your shoulders become rounded and prominent. By alternating different swing methods, you diversify your physical activity and quickly achieve the desired figure parameters. These exercises are paramount to developing beautiful shoulders. By doing them regularly, set a goal for yourself, and you will definitely achieve it.
Performing the exercise: Tate press
1. Take dumbbells in both hands and lie down on a horizontal bench. Palms should be directed towards each other.
2. Raise the dumbbells up, at the top point they should be shoulder-width apart. Elbows point out to the sides.
3. Keeping the part of your arm motionless from shoulder to elbow, slowly lower the dumbbells down and inward in a semicircular path. The movement continues until the dumbbells touch the upper chest.
4. As you exhale, at the same pace, lift the dumbbells up, straining your triceps, along the same trajectory. At the top point, bring the dumbbells together. Pause in this position, then lower the dumbbells down again.
Performing the exercise: JM press
1. Set the required weight and lie on a horizontal bench. Raise the barbell. The bar should be above the upper chest.
2. As you inhale, slowly lower the barbell down, bending your elbows. Halfway through the movement, you need to move the bar slightly lower. You need to move your forearms, moving them closer to your legs a few centimeters. Keep your elbows bent as you perform the movement.
3. As you exhale, lift the barbell up, straightening your arms (as with a close-grip bench press).
4. Complete the required number of repetitions.
Performing the exercise: One-arm bench press
1. Place a gymnastics mat on the floor and lie down on it.
2. Use an assistant to help you move the bar. Grab the bar with one hand. The arm should be fully extended upward, as if performing a bench press. The other hand rests freely on the floor.
3. As you inhale, slowly lower the bar down until your elbow almost touches the floor.
4. As you exhale, at the same pace, return the bar to its original position.
5. Complete the required number of repetitions.
Execution description:
Stand up straight, holding dumbbells in your hands. Keeping your back straight, bend over and touch your forehead to the bench, as shown in the figure. Your arms should be relaxed and perpendicular to the floor. Palms facing each other. The torso should be as parallel to the floor as possible. This will be your starting position.
Bend your elbows slightly and, as you exhale, lift them to the sides, trying to use the rear deltoids as much as possible.
Hold your arms as tense as possible at the top of the range of motion and, while inhaling, return them to their starting position.
Random Exercise
Random program
Training program for intermediate athletes for weight loss - three strength training sessions per week
If you are one of those gym goers who wants to get rid of excess weight or trim your belly and sides, these programs can help you with this. Typically, subcutaneous fat accumulates in people who lead a sedentary lifestyle, or in those who have health problems or simply a slow metabolism, such as endomorphs. The best way to get rid of extra pounds is a combination of diet, strength training and cardio training. Three sample programs are offered. All of them include three workouts per week with basic energy-intensive exercises. Aerobic exercise has also been added. As for beginners, they are simply not physically ready for such stress.On the calendar 31 January, Wednesday, which means it’s time for a technical note on the ABCs of Bodybuilding. And today we will talk about raising arms while lying face down. After reading, you will learn everything about the muscle atlas, the benefits and technique of performing the exercise, and we will also look at some practical points.
So, take your seats in the auditorium, let's begin.
Raising arms while lying face down. What, why and why?
Sometimes (maybe more often:)) life makes its own adjustments to our training activities. For example, you have a gym on schedule, but it is not possible to go to it for some reason. In order to somehow compensate for the forced downtime, during the project we are looking at various exercises that can be used at home. Their main advantage is the minimal amount of inventory or its absence at all. Today on the agenda is an unusual and rarely used exercise - raising arms while lying face down. What it is and how it can please its “maker”, we will find out further.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Muscle atlas
The exercise belongs to the isolated class and is aimed at working out the chest.
The muscle ensemble includes the following units:
- targeted – large chest (sternal head);
- synergists – pectoralis major (clavicular head), front deltoid, biceps (short head);
- stabilizers – pectoralis minor, serratus anterior, oblique/rectus m., quadriceps, gastrocnemius, soleus, femoral biceps, brachialis, triceps, wrist extensors;
- antagonist stabilizers – back extensors.
A complete muscle atlas looks like this:
Advantages
By performing the arm raise exercise while lying face down, you can expect to receive the following benefits:
- isolated effect on segments of the pectoral muscles;
- improvement of breast shape;
- development of chest width;
- working out a large number of small muscle groups;
- development of endurance;
- development of the cardiovascular system/improvement of heart muscle function.
Execution technique
Raising your arms while lying face down is an exercise of medium difficulty level. The step-by-step execution technique is as follows:
Step #0.
Place two implements (EZ bar) on the floor next to each other. Take an emphasis lying on outstretched arms, placing them on the apparatus. Place your feet on your toes, straighten up, and look forward.
This is your starting position.
Step #1.
As you inhale, slowly and controlledly spread your arms out to the sides, rolling the projectiles on opposite sides of the midline of your body. Spread your arms to the sides until your body is in a strictly vertical position, parallel to the floor. Having reached the extreme point of stretching, as you exhale, bring your arms together, returning to the IP. Repeat the specified number of times.
In picture form, all this disgrace looks like this:
In motion like this:
Variations
In addition to the standard version of face-down flyes, there are several variations of the exercise:
- with dumbbells (including kneeling - option for girls);
- with TRX loops.
Secrets and subtleties
To get the most out of the exercise, follow these guidelines:
- spread your arms slowly and under control and bring them together powerfully and explosively;
- spread your arms out to the sides as far as you can;
- stay at the extreme point of the trajectory for 1-2 accounts;
- control the movement throughout the entire exercise;
- place your hands on the EZ bar at the middle or slightly higher;
- add more pancakes as you progress (increase the dumbbell weight) to the fingerboard;
- use gymnastic gloves;
- breathing technique: inhale - when lowering/extending, exhale - when bringing your arms together;
- numerical training parameters: number of approaches 4-5 , number of repetitions – 12-15 .
We're done with the theoretical side, now let's look at some practical points.
How can a girl work out her chest well at home?
So, you decided to periodically exercise at home and bought collapsible dumbbells for this. Use the following workout program for breast lift:
- number of workouts per week – 3 , Monday/Tuesday, Thursday;
- exercises – push-ups from the floor from the knees + raises of arms with dumbbells lying face down from the knees; dumbbell bench press on a bench/floor; rack 45 sec in a lying position with wide arms + pullover with a dumbbell;
- execution mode – two-set 1+1 , rest 45 sec, separately, two-set 1+1 , rest 45 sec;
- number of approaches – 4 , number of repetitions – 15 .
Use this diagram throughout 2.5's months, and you are guaranteed shaped breasts.
Actually, this is where the substantive part of the note has come to an end, let’s move on to...
Afterword
Today we decided not to go to the gym, but to train our pectoral raises while lying face down. This is a rare, but very effective exercise, which undoubtedly should be present in home-made workouts. Use it for your health!
That's all for now, see you soon!
PS: how do you train at home? What's going on?
PPS: did the project help? Then leave a link to it in your social network status - plus 100 points towards karma guaranteed :)
With respect and gratitude, Dmitry Protasov.