Exercise with one dumbbell at home

Many complain that they do not have the opportunity to visit the gym and therefore their physical form is not in the best condition. There are many such people, and for them there is a way out, how to achieve a beautiful physique at home. The best sports equipment for home classes are collapsible dumbbells. Exercises at home for women and men are no different. The only difference is the weight of the projectile. Since many are unfamiliar with the basics of this sport, further outlines will be laid out which will help to understand what is to be done.

Split-training - what is it?

Split is a program that includes training for all muscle groups, the number of approaches and repetitions in each exercise, and their sequence. Under the program created for home studies, exercises with dumbbells at home should be performed within 4 weeks. Following all the prescriptions, a person will be able to build up a maximum of muscle mass in such a short time.

The construction of the training is done in such a way that each group uses a different group of muscles. This approach allows the athlete to maintain a high intensity throughout the whole week of training. To achieve the maximum result it is very important to observe the technique of performing each exercise.

The basis of exercises with dumbbells

Home exercises with dumbbells for men basically consist of basic movements. The basic movements include those that involve the maximum number of muscle groups in one exercise. Weight dumbbells need to be selected individually, relying on their own physical capabilities.

For beginners, it is best to follow the 2-4 sets (approach) system in each, from which you need to do 5 to 8 repetitions. Success in exercises with dumbbells depends on compliance with technology, as the amplitude of each exercise will be inferior to that which can be achieved by doing in the gym.

Exercises for hands with dumbbells

In this section, exercises with dumbbells for men at home for muscle groups of the arm will be considered. In this part of the body there are two large groups - the biceps and triceps. Most of the person's arm is formed by the triceps.

This exercise is the key in the formation of beautiful hands and the development of powerful biceps. Movement completely copies a similar exercise with a bar, which is recognized by all world athletes as one of the best. Based on this statement, we can say that this exercise will be the best.

Replacing the projectile from the bar to the dumbbells is in some ways even better, since this inventory will allow the athlete to concentrate on observing the technique, which will improve the development of the muscular group. For those who are difficult to control the movement of two hands at the same time, it is allowed to perform this exercise with one dumbbell.

The execution of movements in the exercise corresponds to the technique of standing. The difference is that standing can uncontrollably connect the lower back muscle groups, which breaks the technique and reduces the load on the muscles of the hands, which is unacceptable. In a sitting position, moving the body is much more difficult, and therefore such a violation of technology is excluded. You can perform an exercise with one dumbbell or two.

The exercise is effective in that it excludes all the auxiliary muscles and forces only the muscle group of the hand to work. The maximum efficiency of the movement is on the upper section of the biceps. No other exercise with one dumbbell or two will not give such a powerful and concentrated effect.

Triceps development

The task of this movement is to maximize the development of the second muscle group of the hand - the triceps. This muscular department is "triceps". The maximum load when performing the task lies on the long head of the triceps, but two others, albeit to a lesser degree, receive the load. Exercise is performed with one dumbbell for maximum concentration on the correct technique. The movement is possible both in a sitting and standing position.

The main goal of this exercise is to maximize the load on the triceps, creating isolation. Such exercises are called insulating and are designed to better work out the muscle group than to increase it. Because of this, it is strongly recommended that such exercises be performed last.

Exercises for the shoulders

The exercise of this exercise is aimed at the development of the deltoid muscle, that is, the shoulder. Like the triceps, the deltoid muscle is a triceps. The dumbbell press seated maximizes the load in the middle section of the deltoid muscle group. However, the front and rear delta sections will receive their share of the load. Trainers with experience recommend that this movement be carried out in a sitting position, as when standing the lumbar section will be subjected to a great deal of pressure.

Using this technique allows the athlete to use all three heads of the deltoid muscle, plus trapezium and biceps to a lesser extent. Of course, the bar in this exercise will allow the athlete to lift large weights, but dumbbells will allow better control of the entire process of lifting the projectile.

Bench press lying down

One of the key and well-known exercises for the development of human pectoral muscles. The use of dumbbells in this basic movement will allow the athlete to better control the process, as well as improve the depth of the pectoral muscles, since the amplitude of movement with dumbbells is greater than with the bar. The maximum load in the bench press on the horizontal bench is in the middle section of the muscle group.

Draft of the projectile in slope

Exercise that will involve the muscle groups of the back. The main load in the performance will be the man's broadest muscles. As in the bench press, and in the draft of dumbbells, the amplitude of the exercise will be more complete than with a similar movement with the bar.

Shraga

The movement is very simple and very effective. Maximizes the load on the trapezoidal muscle group. Here it is worth paying attention to the fact that even the amplitude of the exercise with dumbbells will be small. In this regard, experienced athletes recommend to hold hands at the top point for 1-2 seconds.