Complex exercises with dumbbells at home for men and women

It's nice to admire your beautiful body, standing by the mirror. Make it so realistic, even without attending the gym, without leaving the apartment. The complex of exercises with dumbbells at home will help to achieve the goal. For classes, in addition to dumbbells, you need a chair and a rug. For men, women, children, there is a method of training.

Exercises for those who have a weak level of physical fitness - start with a warm-up

First of all, you need to stock up a good mood and the belief that training will give excellent results.

We begin the warm-up. It consists of squats. If you have a lot of weight, then do half-squats. The legs in the initial position (IP) are straight and connected together. Then, bending them in the knees, go down, go back to the starting position.

Depending on your health and weight, do 15-30 exercises. So much for one and the same amount for the second approach. Now is the time to begin a set of exercises with dumbbells at home.

Let's Get Started

Dumbbells for beginners should be light. Take each in your hand, stand up straight. Gradually, bending your back, inhale lower the brush with dumbbells down to the calf muscles. Shoulders should be brought together, the back is straight, the pelvis is tilted back. This, like the next exercise, is performed 2 times - in each - 15-30 repetitions. It is called "deadlift".

The draft of dumbbells in the slope is performed as follows. Lie down on the carpet, take dumbbells in your hands. Bend your elbows, lean over them on the floor. Place the hands so that the dumbbells are parallel to the shoulders. Straightening your elbows, raise your hands up, connect the dumbbells, go back to I.P.

We continue training

To carry out further complex of exercises with dumbbells at home for beginners, you need a sturdy chair. This exercise is carried out 11 times. In the lowered right arm of the dumbbell, the left one - you lean against the back of the chair. The right leg is slightly bent at the knee, the left one is lagged behind. Lift the dumbbell to the inguinal zone, lower it. This exercise will help develop the widest muscles of the back. Now, do the same with the other hand, changing the position of the legs.

The complex of exercises with dumbbells at home continues the next form of training. This exercise will help pump the triceps. Sit on a chair, lean against his back with his back. Insert the dumbbell in the left hand brush, the right hand brush holds the left side of the chair seat. On exhalation, raise your left hand parallel to the floor. In this case, the little finger should be just above the thumb, lower the hand. This exercise, like everything, is done on exhalation.

After completing 15 repetitions, shift the dumbbell to your left arm. Do this exercise in a mirror image.

Next, perform an extension of the arm in the sitting position from behind the head for 2 repetitions of 12-15 times. IP is the same - on a chair. Raise the left hand with the weighting up, bending at the elbow, wind it by the head, straighten it again. At the initial stage, you can hold the elbow of the working hand with the second hand. This concludes this set of exercises with dumbbells at home for beginners.

Load for men - start with a warm-up

This initial form of training is designed for men. After you spend 8-12 lessons, go to the next level.

Tells how to perform a more complex set of exercises with dumbbells at home for men, photo.

Beginning with a workout, too, with a warm-up, but squatting is a bit different. Stand with your back to the chair. On exhalation, drop on it with a basin, while stretching the right leg forward, climb up into IP, without lowering your legs. Sit down 15-30 times, making 3 sets.

After a few workouts, doing such sit-ups on a chair, do them, picking up dumbbells. This will help achieve the best results.

After warm-up continue to perform a set of exercises with dumbbells at home.

Basic training - the beginning

Start it with the "Deadlift", which was described above, but perform 3 repetitions for 15-30 times.

Stand up straight, put a chair in front of you. Put your left hand on his back, right, with dumbbells, lift a little up, bending at the same elbow. The number of repetitions is the same.

It will help to better understand how to train further, a set of exercises with dumbbells at home for men in pictures. Sit on a chair or bench as shown in the photo. Put the foot down. Take the dumbbell in the right hand, place the elbow on the right foot. Put your hand down, towards the floor. The left hand brush rests on the knee of the left leg. Return to I.P.

Continuation of training for the stronger sex

Stand up, taking dumbbells in both hands. Connect the adjacent dumbbell sides together. While holding the weighting in this position, raise your hands, while bending them in the elbows so that you pull the dumbbells to your neck. Return to the starting position.

How to perform a set of exercises with dumbbells at home for men, in particular, this exercise, too, will tell a picture.

Finish doing this. Stand up straight, taking the dumbbell in one hand. Omitting the shoulders alternately, bend over one or the other side.

From simple to complex

The next set of exercises with dumbbells at home for men is suitable for those who have been engaged in a month three times a week according to the method presented above.

Take dumbbells in your arms, stand up straight. Perform 2 times for 20 sit-ups.

For the next exercise, you need a heavy dumbbell. Take it with both hands for different sides, put your feet straight. Do the inclines forward so that the dumbbell is as close to the floor as possible.

Now take the weighting agent in each hand, stand in the same IP. Make the slopes forward.

Next, tilt the body forward. Standing in this position, do not move the torso, but only hands. Lower them down, not reaching the floor of 30 cm. Return to the initial IP This and all the exercises that include this set of exercises with dumbbells at home, except for warm-up, perform for 3 sets of 20-30 times.

Stand up, lean your back on the wall, dumbbells are in lowered hands. On exhalation, dilute both arms simultaneously, inhale them back to their original position.

Sit on a chair, bring your hands together with dumbbells, so that the brushes are at the chest level. Raise your elbows to the sides, taking your shoulder blades.

On this you can finish a set of exercises with dumbbells at home for men.

For ladies

For women, too, special training is developed. Exercises will help to strengthen the hips, make the belly tight, and the legs, hands - beautiful.

We begin with a warm-up. Lay down on the bare floor or on the rug. On exhalation, lift up straight, jointed legs upward, lower them by inhaling.

The complex of exercises with dumbbells at home for girls is slightly more difficult than for women in their ages. Therefore, ladies who are well prepared, can perform all exercises for 3 sets of 20 times. Women who have so much to do difficult, should limit themselves to two sets of eleven times. This applies to the basic exercises. Begin them 30 seconds after warm-up.

Take both hands with one dumbbell, take a horizontal position, legs bend at the knees. On exhalation lift the body, trying to touch the weighting knees. Return to I.P.

The complex of exercises with dumbbells at home with pictures clearly shows how to perform these and the following exercises.

Make beautiful legs, arms, breasts

Stand up straight. At the count of "fold" bend your knees, while raising your hands over your head. On account of "two" return to the starting position.

The complex of exercises with dumbbells at home continues as follows. It is made from the same IP. Raise hands alternately with weights. Watch at this time behind your back, it should be straight.

Semi-squats with weighting will help make beautiful not only the legs, but also the hips.

From IP - standing, take a wide step to the right side, bending at the same time the right knee and lowering your hands with the weighting down. Stand up straight, make the same attack in the opposite direction.

This is the complex of exercises with dumbbells at home for women.

For children

It's great if at least sometimes their parents deal with their children. If they are more than 12 years old, then the complex for beginners, presented above, will be suitable for teenagers. Junior schoolchildren can offer the following set of exercises with dumbbells at home for children.

Let the kids start with a warm-up - walking on the spot, and then make a half-squat. Now you can pick up lightweight dumbbells. Standing straight, you need to raise your hands to the sides, so they are parallel to the floor. If the child is engaged for the first time, five times. Now let her raise her hands with dumbbells in turn.

The next IP is also standing, but the brushes holding dumbbells are on the shoulders. On inhalation - hands rush up, on exhalation - drop.

In conclusion - walking at a slow pace. Excellent mood from such charging is guaranteed!