A set of exercises with dumbbells at home

A set of exercises with dumbbells at home

Dumbbells - versatile and, most importantly, affordable simulator , which will allow to achieve good results at home. Dumbbells can be used for weight loss and for pumping muscles. Duration of training - at least 30 minutes. You should start with a warm up, to bring the muscles in tone, and in the end spend hitch-stretching.

A set of exercises with dumbbells at home

There are many different exercises with this type of complication, discuss the options available and more popular.

  1. Squats. Exercise allows you to load almost all muscle groups. Pick up the dumbbells and keep them near the shoulder. With elbows should be pointing downwards. Perform squats, observing all the rules, that is, the knees should not extend beyond your toes and keep your back straight. Raising the trunk up, do the bench press dumbbells up. Repeat 20 times a number of approaches. Recommended dumbbell weight - 3 kg.
    A set of exercises with dumbbells at home

  2. Bench press. For the pumping of muscles in the arms and chest in the complex for women should include this exercise with dumbbells. Position yourself on the back and take the dumbbell. It is important that the waist was caved in, and the blades are reduced. Hands lift up, and then tighten them to the chest. Elbows during training unfolds in hand. Keep your hands in the vertical plane. Make 15-fold in several approaches. Recommended dumbbell weight - at least 5 kg.
    A set of exercises with dumbbells at home

  3. Link to the chin. This exercise will allow to work out the shoulders and triceps. Stand up straight, and take the dumbbells, palms facing you. Dumbbell pull up to his chin so that his elbows looking up. It is important to first raise the shoulders and elbows. Make 15-fold in several approaches.
    A set of exercises with dumbbells at home

  4. Side plank. This exercise with dumbbells in the complex for the house should be included, wishing to pump obliques and muscle-stabilizers. Focus on the forearm of one hand, and on the feet. The pelvis and the body to keep the weight to form a straight line. Take the dumbbell push it under the waist, and then lift up. It is important to keep the press on their toes. Then, change your position. Do 16 times for each arm.
    A set of exercises with dumbbells at home

  5. Circular rotation. Another simple exercise with dumbbells, which is recommended to be included in the complex for weight loss. Standing straight, take a dumbbell and arms out to the sides. On the exhale, begin to draw a circle forward and backward on inspiration. It is important to keep the arms straight and not lose. To add to the load on the calf muscles, you can get up on your toes.
    A set of exercises with dumbbells at home


Comments 0