Why dumbbells are awesome?
Free weights — it’s cool! The benefits of this kind of training, I described in detail in this article. However, as the shortcomings, which, if you think about it, not so much.
Often some bro want to leave the gym for home workouts. But it also happens that they want to complement your workout in the gym or in the sections of the home workouts. This is a laudable ambition! In addition to exercise with their weight, you can improve your workout with the perfect solution for home gym — dumbbells. Dumbbells are definitely the best addition and a great exercise for pumping of various muscle groups. They can do a deadlift, do bench press and deadlifts. Extremely useful things in the economy. And today I’ll prove it to you, as the person who I bought weights and two dumbbells.
Of course, this does not mean that they can play chess. Load dumbbells complicated and can to pump your muscles in isolation as well as comprehensively. The very nature of free weights helps to pump equally well as a static force and dynamic.
Buying a full set of dumbbells is a relatively inexpensive way to host such a home gym, which can replace any car. Some bro’s dream that their house was something like a personal swing, then probably to get on the treadmill to hang washed pants. A set of dumbbells costs much less, but if you have to buy a kettlebell, you can do some time to do without a gym.
Dumbbells give you greater range of motion compared to barbells or machines. In addition, workouts with dumbbells are a great solution for advanced lifters wanting to increase mass, and for novice visitors gym, which is only just beginning to understand the science of a healthy lifestyle.
Remember that a quality set of dumbbells for body frankly not enough. You will need self-discipline, cardio and proper nutrition. By the way, if you don’t quit rocking, continuing to walk her three times a week and at home to train with dumbbells and weights at least 15 minutes every day, the results will be more impressive.
If you’re planning to do at home with dumbbells and weights, you vital a thick rubber exercise Mat. First, residents on the bottom will be more pleasant to reside in their apartments, when you awkwardly put a dumbbell or kettlebell on the floor: trust me, even if you live in a house with thick floors, embarrassing when you drop the weight, it is hear your neighbors below. And the floor to protect it makes sense. Secondly, it is necessary to explain how many good exercises with dumbbells you can do lying down or kneeling?
Ideally, exercise would be a good idea to purchase a bench, the angle of which may vary as desired. The price range for benches is pretty big. Recently I’ve seen quite a decent bench for 3000 rubles. Why do we need lava? To do exercise, sitting at an angle of 90 or 45 degrees.
The basics of training with weights
From the point of view of intensity (in terms of both approaches and repetitions), you should observe a few basic rules: beginners should start with light weights and carry out 4 sets of 10 to 15 repetitions in each exercise, while more advanced people can do 4 sets with more weight 6 to 8 reps in each set.
In the future, it all depends on your personal preferences, goals and free time. In any case, here are some of the most effective exercises with dumbbells for each muscle group.
Are you ready for training?
Basic exercises for all muscle groups
Day 1 — Chest and biceps
Breeding dumbbells lying at different angles, or the breeding of dumbbells with a turn of the brush.
For advanced dudes recommend a pullover, which is pumping not only the pectoral muscles and triceps, but also the latissimus dorsi.
- Bending of hands with dumbbells while sitting at an angle of 90 degrees.
- Bending of hands with dumbbells in a very lower position.
- Other exercises for biceps here.
For more advanced dudes I recommend the bending of hands with dumbbells on the bench Scott.
Day 2 — Back and triceps
Pull the dumbbells to your chest off the floor drawing on the bench. If you want you can do with the withdrawal of the dumbbell back.
French press or dumbbells lying at an angle of 30 degrees.
For very advanced recommend pull-UPS while holding a dumbbell between the calves. Hold very difficult, but great exercise, I would recommend.
Dumbbell bench press from chest lying down with a turn of the brush.
The withdrawal dumbbell back against his chest. Schwartz shows:
For advanced dudes recommend cravings one very heavy dumbbell back between his hands clasped or at the top. Triceps just be healthy.
Day 3 — Shoulders
Press dumbbells from the shoulders at the same time or in succession.
Side wiring dumbbells. In this exercise, you can raise the dumbbells alternately to the side, or stand with one hand so that your body was at an angle, and do the Mahi dumbbells in the side.
For the more advanced:
<Presses the shoulder (srage) Lifting dumbbells to the chin.
Day 4 — Legs
Squats with weights or deadlifts with dumbbells
Lunges with dumbbells.
For those who like something harder, I suggest steps on a step or bench with dumbbells. During the exercise keep your back straight. Untrained dudes would not recommend: terrible hard on the joints because they are in exercise is made the main focus.
To strengthen the hamstrings, I recommend a tilt at a slight angle forward with dumbbells. Found specially for you a clear picture that shows the correct execution of the exercises.