Exercises with dumbbells for beginners. Correct dumbbell press technique

Exercises with dumbbells are great for men and women of different age categories. Such training is especially good because it is convenient to do it not only in the gym, but also at home. You can train at any time, and create a training program based on your own strengths and preferences.

The leading advantage of dumbbells is their versatility in use. These equipment can replace the usual gym at home. The options for exercises performed with their help cannot be counted.

Good health and fit figure

Working out with dumbbells is an effective way to lose extra pounds, build muscle, or stay in shape. The suitable age for practicing with this sports equipment is considered to be from 15 to 60 years. However, nothing prevents you from starting to study even from 8-10 years old. For young athletes, sports stores sell special lightweight mini-projectiles.

There are also no restrictions for older people in this regard. It is possible and necessary to exercise, especially for those who are accustomed to leading an active lifestyle and cannot imagine a day without physical activity. The main thing is to monitor the development of chronic diseases and consult a doctor in a timely manner.

Dumbbells are used to work all muscle groups, unlike most machines found in gyms. Exercises with them develop endurance, improve body tone, and help build muscle mass. Dumbbell fitness is effective in the fight against excess weight. After all, becoming the owner of a toned figure and gaining self-confidence is the dream of every person, without exception.

In addition, regular exercise with dumbbells is the key to health and well-being. They are vital for people with diseases:

• hearts;
• peripheral vessels;
• joints;
• respiratory organs.

Lunges

The lunge exercise will help to effectively work out the gluteal group.

1. Place your feet together, stretch your arms with the apparatus clamped along your hips.
2. Take your first lunge until your front knee joint is at 90 degrees. In this case, it is advisable to touch the floor with the knee of the back leg.
3. Push off with your back leg and return to the starting position.

With lunges, quantity is everything. Therefore, 4 sets of 12 times will effectively hammer your legs and buttocks.

Lunges should definitely be taken into account when building a training program with dumbbells. Lunges in one place are less effective. The buttocks will be better developed if you move forward while performing the exercise. The weight of the equipment should be moderate.

How to achieve efficiency by exercising with dumbbells at home

The technique of performing the exercises directly depends on which muscle group is to be trained. At the same time, there are a number of general nuances that it wouldn’t hurt to know about for everyone who is going to exercise with this sports equipment at home:

• during training, keep your body straight;
• watch the movements, try to feel how the muscles work;
• control the position of the shoulder blades, elbows, hips, shoulders;
• When lifting the implements, fix your wrists and elbow joints.

When playing sports, you should remember that only the selection of an individual program is a guarantee of effectiveness. Accordingly, the duration and frequency of dumbbell training is different for each athlete. So, a set of exercises with dumbbells for beginners should be performed 1-2 times a week for half an hour. The frequency of classes and their time must be increased gradually. As soon as the muscles begin to get used to certain movements, additional, more complex ones should be introduced.

If you train regularly and intensively, you can achieve impressive results. The effect of systematic training will become obvious after a month. This is how our body works. Its distinctive feature is its immediate response to changes in lifestyle and increased physical activity. At the same time, the body tends to quickly get used to changes. Therefore, experienced trainers recommend changing the pace and order of exercises at least once every 3 months.

Don't forget that active exercise is only half the battle. At the same time, you need to get into the habit of eating right. This is the only way to count on a decent result.

Useful tips

Having figured out which muscle groups can be pumped up at home, having only a set of dumbbells, it becomes clear that this is a universal equipment that opens the way to the world of bodybuilding for anyone. However, it is not enough to do biceps curls to get the body of your dreams; it is important to consider a few more nuances.

1. Nutrition - without it there will be no muscles. You need to eat healthy foods, avoid trans fats, and consider the amount of protein you consume. To gain weight, you can increase the daily protein intake to 2 g per 1 kg of your own weight, including through the use of sports supplements.
2. Drinking regime is something that is difficult for novice athletes to get used to. You need to drink a lot, and even more with training. The daily water intake is on average 30 ml per kilogram of body weight. During training, the body quickly loses fluid, so on such days the norm increases by at least another 750 ml.
3. Healthy sleep will allow you to “squeeze” more out of your own muscles. Moreover, you need to go to bed no later than 23:00. At this time, somatotropic hormone is produced, without which increasing muscle mass is difficult.
4. Rest is just as important as regular exercise. The body and nervous system must recover, otherwise there will be no progress, and nothing awaits the athlete except rapid burnout. Thus, you need to train every other day. For beginners, three workouts per week is enough.

And the most important thing is motivation and discipline. Having set a goal, everyone can become stronger and more resilient by working only with dumbbells at home.

Some tips for those who are planning to train with dumbbells:

• When combining strength and cardio training, perform exercises that increase the weight load first.
• Stick to the division by muscle group. Train your upper and lower body on different days.
• Proper exercises with dumbbells require a mandatory 48-hour break between classes. Don't neglect this advice if you don't want to get the opposite result.
• Take on heavier equipment only when you are used to the previous weight and can easily do 15-20 repetitions.
• Watch your breathing. Breathe evenly; if you hold air in your lungs, the pressure may rise.

Safety rules when training with dumbbells

They should not be forgotten even during training at home:

• To avoid injury, be sure to warm up before your main workout. In 5-10 minutes your muscles will be warmed up and ready for exercise.

A detailed guide on how to warm up before playing sports.

• Start with light weights. For women - 0.2-2 kg, for men - 2-4 kg.
• Don't get hung up on movements that are difficult for you to do. It's better to return to them later, when the muscles become more flexible.
• After a hard, long workout, relax, get a massage or rub.
• When resting between sets, do not sit still. Light stretching or walking is preferable.
• If you feel thirsty while exercising, don't drink a glass, much less a bottle of water. One or two sips will be enough.
• Exercise at least an hour after eating. Don't eat too much immediately after exercise.

French press

It is best to end a training program with dumbbells with exercises to work the triceps. The triceps occupy about 70% of the arm's volume; its proper development helps to visually increase the volume of the arms.

1. For this exercise, you should load one dumbbell. Heavy weights can be used.
2. Sit on a bench or stool, place your feet on the floor, straighten your back, lift the dumbbell above your head, moving your arms back slightly.
3. Bend your elbows, lowering the equipment behind your head to the limit.
4. Extend your elbows, holding the dumbbell at the top point above your head.

The triceps should be loaded thoroughly, approaches can be performed 3-4, repetitions - from 8 to 12.

You should perform similar triceps exercises with dumbbells not only at home, but also during training in the gym.

Choosing sports equipment for home exercises

Having figured out how to properly exercise with dumbbells, all that remains is to purchase the appropriate sports equipment and start training. However, it’s easy to get confused by the variety presented by sports stores.

On the shelves of specialized retail outlets you can find solid and prefabricated models. The first option is most often chosen by women. With such dumbbells it is convenient to do fitness. It is better to buy two pairs at once for 2 and 4 kg in order to perform exercises on different muscle groups.

For strength training, it is worth taking national teams. Their main advantage is the ability to change weight by changing weights. Discs should be selected based on your own body weight, experience and age characteristics.

For people with low weight, shells of 8-10 kg are suitable to start with. When the body gets used to it, you should take heavier equipment. Athletes in the middle weight category should start with dumbbells of 15-17 kg. For those who are overweight, initial exercises should be carried out with very light exercise equipment, 3-5 kg ​​each. Only when the body adapts to new loads can the weight of the projectiles be gradually increased.

Usually a set of pancakes includes elements of 2-2.5; 4-5 and 6-7 kilograms. Beginners need to pay attention to shells weighing 2-7 kg. Those wishing to build muscle mass (both men and women) will need heavier products of 10-15 kg, since with a low weight it will not be possible to achieve the desired effect.

The material from which the dumbbells are made is also of considerable importance. The shells are made of cast iron or steel. The surface is usually covered with paint or rubber. Thus, rubberized models, unlike painted ones, are easier to hold during exercise when your palms inevitably sweat.

How a slim, toned body is formed

It is advisable to start classes in a good mood and with positive motivation. It is naive to believe that after 2-3 sessions, sculpted biceps and six-pack abs will appear. Important:

• stability of occupations;
• optimal load;
• short rest between sets;
• correct technique for performing each movement.

Warming up will help warm up your muscles and prepare your joints for the upcoming load. This is 10-15 minutes in a relaxed mode, which will help prevent injuries and correctly enter the working rhythm of classes.

This will be followed by basic training at home with dumbbells for mass. Stretching at the end will help consolidate the expected result.

Gradually make the training time last 1 hour. It is optimal to exercise every other day - 3-4 times a week, so that the muscles and all body functions have time to return to normal.

During approaches with dumbbells, it is important to monitor your pulse, breathing and general condition - whether chronic diseases have worsened.

Exhale and inhale alternate between effort and relaxation. In short intervals, while breathing is restored, drink 3-4 sips of clean water. This is an excellent catalyst for metabolic processes in the body.

If repeated repetitions seem “boring”, perform sets to good music at a medium tempo, without pushing yourself to its rhythm.

Important! A beautiful body cannot be formed through strength training alone if you don’t eat right. It is best to purchase special protein-based sports nutrition.

You will have to remove unhealthy treats, excess sugar and salt, and any food waste (such as chips and snacks) from your diet.

You'll have to learn to count calories if you want to lose weight. There are special applications for smartphones and computer programs.

But to gain muscle mass you need to follow a special diet. Otherwise, the muscles will consistently lack building protein and calories from complex carbohydrates for active muscle pumping.

For men, an athletic silhouette and defined muscles are important. Women strive to have a toned, athletic body.

It is important to monitor the overall tone of the skin if there is an active process of losing weight, thanks to training with dumbbells at home for girls.

You need active treatment of problem areas and anti-cellulite massage 4-5 times a week. It is important to do the simplest manipulations in such a way as not to stretch the skin, but rather to tone it.

A set of exercises with dumbbells

There are many options for exercising with these sports equipment. Below we describe several movements suitable for people with different levels of training.

Squats

An excellent exercise with dumbbells for the leg muscles. Take the equipment, place your feet shoulder-width apart and start squatting. As you inhale, lower yourself until your thighs are parallel to the floor. As you exhale, return to the starting position. The lower you squat, the more load your buttocks will receive. Number of approaches - 3-5, repetitions - 10-15.

Exercise "Hammer"

Stand straight, feet shoulder-width apart. Place your hands with the apparatus down, palms facing you. Inhaling, bend your elbows and lift the weight to shoulder level. Exhaling, return to the starting position. To perform the Hammer correctly, you need to ensure that your elbows and body are still. The movements should be performed slowly for 8-10 repetitions in 3-5 sets.

Dumbbell Bench Press

To perform it at home, you need to find a suitable surface (for example, combine stools). The main thing is that the structure is stable and does not wobble.

In the initial position, the hands are located at the same level with the surface (on which the trainee lies) or slightly lower. As you exhale, lift them up, then slowly return to the starting position, touching your chest. Perform 3-5 sets of 8-12 reps.

Dumbbell row

Take the projectile in your left hand, rest your right knee and palm on a suitable horizontal surface. Alternately lower and pull the hand with the load towards the body. Make sure that your shoulder blades move in and out as you perform. Do 10-15 rows on each side. The optimal number of approaches is from 3 to 5.

Biceps workout

Sit on a chair. Spread your legs wide and lean forward slightly. Place your right elbow on your right knee. Now slowly bend your arm with the load, pulling it towards the shoulder joint. Do the same with the opposite side. Be careful - when at the top point, the brush should curl outward. Number of sets - 3-5, number of repetitions - 10-15.

Triceps workout (seated French press)

Sit up straight with your feet shoulder-width apart. Hold the dumbbell with both hands and lift it above your head. As you inhale, lower the projectile back to the back of your head. As you exhale, return to the starting position. Watch your elbow joints, they should be parallel to each other and not spread to the sides.

Shrugs with dumbbells

Shrugs are shrugs, a classic strength training exercise that targets the back and shoulder muscles.

Spread your legs slightly wider than the shoulder girdle, lower your arms with the apparatus down. Using the trapezius muscle area, lift your shoulders up as you exhale (as close to your earlobes as possible). As you inhale, take the starting pose. When performing the movement, you must not bend your elbows; they must remain straight.

"Skier"

Mentally imagine how the skier moves. Holding the projectile in one hand, pull it forward and slightly upward (as if holding a ski pole). Take the other limb from the dumbbells back and bend it at the elbow. Change positions by moving improvised sticks back and forth.

Swings with dumbbells

Place your feet together, bend your knees slightly. While holding the weight, lower your arms along your body. Raise the dumbbells to the sides so that they are at shoulder level. Hold them in this position for a few seconds, then smoothly return to the starting position.

When doing this, keep your arms straight and do not make rotational movements with your hand. It's better to lean forward slightly if that makes you more comfortable.

Lunges

Performed alternately on each side. First, put your right leg forward, resting on your thigh. Move your left one back. Make sure that it does not touch the floor surface. It is necessary to keep the knee suspended and rest only on the toe. Do the same with the other leg.

Raising on your toes

Stand up straight. Lower your arms with dumbbells along your body. Slowly stretch up, transferring your body weight to your toes, and stay in this position for a few seconds. Return to the starting position. The recommended number of approaches is from 3 to 5, 10-15 times.

Training program for a week

You will have to study three times a week. For example, on Mondays, Wednesdays and Fridays. It’s not worth introducing additional exercises into your training regimen at first.

Using the program presented above as a basis, you can achieve the desired result. It doesn't matter whether you do strength training or fitness with dumbbells, the main thing is to stick to the routine and at the same time monitor your nutrition. Be patient, after a while your body will begin to change.

Train at a convenient time, select the load yourself, based on your strengths and capabilities, follow the regime, and do not put off training until later. Before you know it, sports will become an integral part of your life.