Complex exercises with dumbbells - the most simple and affordable way to build muscle mass and lose excess pounds.

To the address of employment with application of various kinds of weights it is possible to hear the most various responses. But, whoever that spoke, the complex of exercises with dumbbells is the most effective way to bring your figure back to normal, and for a very short time span.

Before going directly to the description of the technique of doing such exercises, let's talk about the benefits of such exercises. First of all, it should be mentioned that such a sporting projectile as a dumbbell is accessible to all layers of the population. They are inexpensive and you can buy them today in any sports shop. An important fact is also the moment that this attribute occupies very little space in the room, which only testifies in its favor. That's why exercises with dumbbells at home - the most optimal option for those who want to seriously adjust their figure.

The next thing that is worth mentioning is that most simulators have a narrow focus, that is, one particular simulator acts on a specific muscle group. Dumbbells in this regard are multifunctional and diverse. And, finally, such a sporting projectile as a dumbbell can become for you a whole gym that you can take with you on a business trip or on vacation. And this indicates the mobility of this sport attribute, which can not be said about others.

With benefits, more or less we figured out. Now let's talk directly about how to properly build a workout. The complex of exercises with dumbbells should be performed at least three times a week. Try to conduct training so that the load is uniform across all muscle groups. Otherwise, you will not be injured. Rest between sets is no more than forty seconds. And the next exercise can be started after one minute. At the same time, sitting during rest is strictly prohibited. Be sure to make some movement. In the end, just be like.

Training with dumbbells is built on the following principle:

• The first day - we train the biceps and chest.

• The second day - all attention is directed to the shoulders and legs.

• The third day - we perform a set of exercises with dumbbells for the back and triceps.

And now we pass directly to the description of the technique of the exercises.

Group one - pectoral muscles. Lay your back on a bench or floor, bending your arms at the elbows. Place the brushes directly at the chest, palms inward. Alternately or at the same time raise your hands with dumbbells up.

The next exercise - the starting position is almost the same, except for the hands. They should be diverted to the side straight, and palms to be directed upwards. Raise your hands up, not bending.

The second group is the bicep. Similar exercises that train the muscles of the biceps, there is a large number. We will only consider the most basic.

Put your feet on the width of your shoulders, your back is straight. Alternately or at the same time bend the elbows in the arms. And here is another exercise. In this case, you need a bench. Sit on the very edge of it. The hand is fixed in such a way that it is parallel to the leg, while the elbow is positioned just above the knee. Dumbbell lift up towards the face, not tearing off the elbow from the knee.

Group three - shoulders and legs. First, let's look at exercises for training the muscles of the shoulder girdle. Sit on a chair, your back is straight. On a vertical line, lift the dumbbells up, while flexing your arms. And one more option. Place your feet shoulder width apart, slightly bending your knees. Slowly lift dumbbells through the sides to the level of the head.

The next block is a set of exercises with leg dumbbells. Both of them are carried out from the initial standing position, placing their feet on the width of their shoulders. In the first case it is necessary to crouch in dumbbells in hands. In the second - to do attacks forward also with dumbbells in hands.

And, at last, the fourth group - we involve muscles of a back and a triceps. The first two exercises are for the back, the next two for the triceps.

Stand up, bending next to the bench, putting one knee on it. The back is a straight, free hand that serves as a support. Raise the dumbbell to the waist level, while pointing your elbows up.

Next, lie face down on a slightly inclined or flat bench. Lift the dumbbells up and pull them to the chest. Then return to the starting position.

Now go to the triceps. The starting position is either sitting on a chair or standing. Hold the dumbbell, throwing it behind your back. Now lift it up to the horizontal position of the arm. And one more thing - lie down on the floor or bench, put the dumbbell over your chest. Lower them to the level of the head, not forgetting to bend your arms in the elbows.

This set of exercises with dumbbells will allow you in just six to seven months of regular training not only to improve your muscle tone and health, but also to achieve athletic build. Perhaps, this is an important reason for which it is worthwhile to work!