Choosing dumbbells
For regular exercise at home, it is best to purchase collapsible dumbbells, as they allow you to select the weight for each exercise. If you prefer non-separable ones, then you need to take several weights at once for exercises on different muscle groups.
So, for shoulders, biceps and triceps you will need light dumbbells up to 5 kg. For squats, deadlifts and other exercises for large muscle groups, you need equipment weighing 16–20 kg.
If you need 1.5–2.5 kg dumbbells to perform the exercises, then you can save money and take a plastic bottle instead and fill it with sand or water.
Recommendations
To start building muscle mass and burning subcutaneous fat, you should follow three fundamental rules:
No. 1. Quality training . Before training, mentally “scroll” in your head what exercises you will do today, with what weight, how many approaches, how much rest you will have between approaches, etc. Create a training plan. Keep a diary where you will mark your achievements. Training should always begin with a high-quality and proper warm-up. Select the weight in such a way that the extreme repetitions are extremely difficult or only with the help of a partner. Train for no more than 60-70 minutes, excluding warm-up time.
No. 2. Proper nutrition . Eliminate “junk” foods from your diet: soda, chips, fast food, alcohol, sausages and much more. Start eating smaller meals (5-6 times), counting calories. In the morning, more slow carbohydrates (porridge, durum wheat pasta, sweet potatoes), and in the evening proteins (chicken fillet, fish fillet, low-fat cottage cheese, egg whites). Eat a lot of fresh vegetables and herbs. Buy vitamin complexes, omega 3-6-9 fats. Drink plenty of regular drinking water (at least 2 liters per day).
No. 3. Recovery . Sleep at least 8 hours at night, and if possible, a couple of hours during the day. After training, take a contrast shower. Ask your better half to give you a massage. This will speed up the recovery of damaged muscle fibers. Get outdoors more and spend time with your family. Less stress.
Rules for performing training
For proper training, 1-2 exercises are needed for each muscle group. The number of approaches depends on personal physical fitness. So, for beginners it will be enough to do two or three approaches of 6-10 times. In this case, the weight of the dumbbells must be selected so that the last repetitions in the approach are difficult, but the technique does not change.
If you only have light dumbbells, then increase the number of repetitions per set. At the end of the exercise, the muscles should feel tired.
For beginners, it is better to train with a break of one or two days. This is due to the fact that muscle fibers are restored at a much lower rate in beginners than in more experienced athletes. The latter can train with dumbbells five or more days a week.
Boost your calorie-burning effects with compound dumbbell exercises
Multi-joint exercises are classified as exercises that target major muscle groups, resulting in an increased metabolic effect (i.e. increased fat burning) for several hours after exercise.
A study published in the European Journal of Applied Physiology found that a 30-minute workout consisting of compound exercises increased participants' metabolic rate for 48 hours after the workout. This figure was significantly higher than after prolonged cardio training.
This is huge in terms of calorie burning, considering that 70% of calories are spent daily on maintaining metabolism.
If you add these basic dumbbell exercises, your metabolic rate will increase, muscle tissue will begin to develop, and a large number of calories will be consumed.
Working out with dumbbells at home is better than spending every week on a treadmill, isn't it?
And not only that, but these general development exercises with dumbbells for every day are considered functional, which means that they make the body strong quickly.
Don't worry about missing sports equipment because these exercises only require two heavy dumbbells. Plus, they can be done anywhere, meaning you don’t have to go to the gym to do it. Classes at home - what could be better!
This set of exercises is suitable for men and women starting strength training and for people with experience.
Stick to the following fat burning formula or strive to do dumbbells the right way:
- 8-12 reps;
- 2-3 approaches;
- Little or no break between sets;
- Train 2-3 times a week, every other day.
With that said, let's get started!
Biceps exercises
Standing arm curls
Take dumbbells in your hands. Stand straight with legs slightly bent at the knees. The elbows are pressed to the body, the palms are turned towards the thighs. Smoothly lift the dumbbells to your shoulders, bending your arms. In this case, the shoulder part of the arms should remain motionless. As you lift your hands, gradually turn your palms up. At the very top, when your biceps are tense, hold for a second and contract your biceps. Also slowly return to the starting position. The arms can be bent one at a time.
Seated dumbbell raise
You will need a bench or narrow chair. The principle of performing the exercise is the same as the previous one, the only difference from the “standing” position is that while sitting it is easier to perform the exercise correctly. Because you can’t help yourself with your back muscles or body movements.
Concentrated biceps curl
It is performed while sitting and is the most common exercise at home. It also involves the brachialis and brachioradialis muscles. It is recommended to complete the biceps workout.
Sit with dumbbells in your right hand on a bench, spread your legs, lean forward a little. Place your left hand on your left thigh. Press the elbow of your right hand to the inner part of your right thigh. The right shoulder is vertical, the dumbbell does not touch the floor, the arm is straight. Begin to smoothly bend your right arm. Having flexed, hold for half a second to feel the contraction of the biceps, and also smoothly return to the starting position. Complete the desired number of repetitions and switch hands.
Preparation
It’s not difficult to pump up your shoulders at home. You must prepare a special place for studying. During training, you can open the windows, fresh air will saturate your lungs with oxygen. For this lesson you will need special equipment, namely:
- Soft rug.
- Dumbbells or weights.
- Sports uniform.
- Water bottle.
If you do not have the opportunity to purchase heavy sports equipment, you can do without them at the initial stage of training. You can also use a bottle of water or sand as weighting agents. In the future, it is recommended to purchase dumbbells that can be easily disassembled. Lighter sports equipment is suitable for girls.
Before starting the main training program, warm up your joints and ligaments well. This will protect your shoulder area from some common injuries. Increase the load gradually. Warm up at a slow pace. Stretch your neck muscles well, warm up your shoulder girdle, and stretch your torso.
It is very important to become familiar with the correct technique for performing the exercises. At home, you will not be able to use the services of a trainer; focus on the movements yourself.
Chest exercises
Dumbbell Bench Press
Position: lying on a horizontal bench. Extend your arms with the dumbbells straight up and turn your palms as if holding a barbell. Widely spaced legs rest on the floor. Bend your elbows slightly and place the dumbbells so that they are touching. Smoothly lower the dumbbells to the sides of your torso. The forearms should be in a vertical position. Lower the dumbbells as low as possible. Smoothly return to the starting position. Hold for a second and repeat.
.
Lying dumbbell fly
Position: lying on a bench with dumbbells. Press the dumbbells up so that your arms are parallel. Inhale and, slightly bending your elbows, move the dumbbells out to the sides until you feel your pectoral muscles stretch. Hold for a second, exhale and vigorously return to the starting position.
Triceps exercises
One-arm overhead press
One of the most popular dumbbell exercises for training triceps at home. Starting position – standing or sitting. In one hand there is a dumbbell. Lift it up by placing your free hand on your belt, lowering it down, or wrapping it around yourself. The palm with the dumbbell is turned forward. Smoothly bend your arm, moving the dumbbell behind your head. The shoulder part does not move, only the forearm works. After stretching your triceps, hold for a moment and smoothly straighten your arm.
Dumbbell overhead press with two hands
If the dumbbell is heavy (15-20 kg or more), then you need to use an athletic belt around the waist. Hold the dumbbell with both hands by the weight plate. For safety, wrap your thumbs around the bar. Starting position: straight, feet shoulder-width apart (the exercise can also be done while sitting).
Raise the dumbbell above your head. Smoothly move it behind your head, bending your elbows (but not spreading them apart). Also slowly return to the starting position.
Bent over arm extension
Stand with your feet firmly planted, knees slightly bent and lean forward. The back is straight. Place your free hand on your knee, and bend your working hand at an angle of 90°, pressing it to your body. Inhale and straighten your arm back, extending it at the elbow. At the end of the movement, exhale.
This exercise is great for working your triceps.
Quick, effective compound exercises with dumbbells
All these exercises can be easily combined into one quick and effective workout, and you can also remove or add exercises to suit your taste and capabilities. The training program must be designed correctly, taking into account the pace and lifestyle. These are great full body exercises to do at home with dumbbells.
I am sure that you will feel the effect of the workout in burning calories not only during it, but also the next day, because I have collected the most effective exercises with dumbbells for you.
Source
Shoulder exercises
Seated dumbbell press
Trains the lateral parts of the deltoid muscles. Starting position - sitting on a bench (chair, stool...) and pressed against the back or wall. Throughout the entire exercise, the body should be straight. Hold the dumbbells in your hands so that your forearms point straight up. With a powerful movement, smoothly lift the dumbbells. Try not to point your elbows forward. At the top, wait a second and return to the starting position. Repeat.
Arnold press
Starting position – sitting, body straight, back straight. Hold the dumbbells in front of you with your palms facing you. Press your elbows close to your body. Smoothly press the dumbbells up while turning your hands with your palms facing forward. After lifting the dumbbells and extending your arms almost completely (without straightening them completely), return by turning your hands in the opposite direction. This placement of the hands and the changed trajectory of movement contribute to an increase in the load on the anterior deltoids.
The Arnold Press engages muscle fibers that are not used in the classic dumbbell press.
Dumbbell lateral raises
For this exercise it is better to take a light weight. Starting position – standing or sitting. The arms are slightly bent at the elbows (this position of the arms should be maintained throughout the entire approach). Raise the dumbbells to the sides to head level. Pause for a second. Slowly lower your arms and raise them again. Repeat as many times as necessary.
Workout Features
The complex, which includes the best basic exercises with dumbbells at home, can be performed by both men and women. Intense exercise will help athletes pump up the shoulder area, as well as increase the width of the back muscles. Thus, you can quickly achieve the effect of an ideal male figure.
Girls should not be afraid to pump up their shoulders at home. Intense movements will help remove fat from some problem areas of the body. After just a few classes, you will be able to answer the question of how to quickly lose weight in your arms and shoulders. To dry out, perform the movements very intensely.
Athletes often train using a superset system. You should do several shoulder exercises at once. Don't rest in between. Perform all movements with correct technique. To do this, watch a training video on how to perform exercises to lose weight on your arms and shoulders at home. It is also very important to balance your diet.
There are a huge number of useful shoulder exercises. The training program can be selected for both beginners and experienced athletes. Clearly define the main goal of your training - for mass, for strength or for relief.
Back exercises
Shrugs (trapeze) with dumbbells
The most successful exercise for training the back muscles. Take dumbbells in your hands. Place your feet shoulder-width apart and pull your stomach in. Your shoulders should be turned and your chin should be tucked toward your chest. Smoothly lift the dumbbells, trying to (figuratively) connect your shoulders at the back of your head, slightly moving them back and up. Slowly lower your arms back down. When performing this exercise, it is better to do two or three sets of 15-20 repetitions, starting with a heavier weight and ending with a lighter one.
Bent-over dumbbell row
The starting position is standing, the body is tilted forward. The back should be almost parallel to the floor. Legs are slightly bent at the knees, arms with dumbbells are lowered down. Pull your arms towards you approximately to the middle of your stomach. At the same time, watch your elbows - the elbow should “look” up, and not to the sides. Return to the starting position and immediately repeat.
Gluteal bridge
Use one or two lifting weight dumbbells (Photo: za.pinterest.com)
Performed on a bench or other support, such as a chair. You can do it on the floor, but it’s not as effective. How to do:
- Rest your back against the bench so that your feet are firmly on the floor and your pelvis is hanging.
- Place your hands with dumbbells on your hips.
- As you inhale, lift your pelvis so that your thighs are parallel to the floor.
- Lower yourself and repeat the movement.
Spread your arms a little so that the support is not only on your back, but also on your shoulders. Only the buttocks and thighs work. Do not help to rise with your lower back and back.
Leg exercises
Squats
Basic basic exercise. Starting position: standing, feet shoulder-width apart. The back is straight, the abdominal muscles are tense and toned. Dumbbells in hands. As you inhale, slowly, moving your pelvis back, squat down to parallel (90° at the knee). As you exhale, return to the starting position without locking your knees. In this case, the heels should be pressed to the floor, the body weight should be on the entire foot.
Lunges with dumbbells
Starting position standing. One foot in front. For good balance, it is better to turn the toe of the front foot slightly inward. The second leg from behind always stands on its toe. Look ahead. The back is straight. When moving smoothly down, inhale; when moving up, exhale. After completing the required number of repetitions, change legs.
When performing the exercise, try to ensure that the load is on the leg in front. It is also important that when squatting, the knee does not extend beyond the toe.
Romanian deadlift
This exercise is aimed at working the biceps femoris muscle as much as possible. In addition to the back of the thighs, the buttocks and lumbar region are also loaded.
- Take a standing position, legs apart.
- Bend forward, lowering the dumbbells to the level of the lower third of your shin.
- At the same time, try to move your pelvis back.
- As you exhale, lift your body to the starting position.
- As you inhale, lower your body again.
- 3 sets of 15 reps.
- Try to maintain a natural arch in the lower back at both the lower and upper points.
- At the lowest point, do not allow your back to round. If you round your back, then lower your body to a level that allows you to maintain maximum technique.
- When lifting, concentrate on the back of your thigh - the Romanian deadlift is carried out by these muscles, not the lower back.
- From the bottom point, at the beginning of the movement, initiate the lift with your buttocks.
- At the top point, do not allow excessive arching in the lower back and do not bring the pelvis forward.
- Move the dumbbells as close as possible to the front surface of your legs, and as soon as you bring them just above the upper third of the thigh, immediately begin the reverse movement down - this amplitude is the most acceptable.
Effective exercises for the back
Many of us are familiar with the problem of back pain. This is an incredibly unpleasant and painful sensation. You can avoid them by strengthening your back muscles.
The human spine consists of 24 movable bones - vertebrae, between which discs are placed that absorb shock. The vertebrae and discs are supported by ligaments and muscles that keep the back straight in three balanced curves. When one of the components begins to hurt or gets injured, back pain and problems will almost certainly follow.
