Dumbbell Training Program

Dumbbells and barbell are completely different shells and the difference in training is also felt. Dumbbells have their advantages.

First, of course, it is compact because they take up little space and can be stored anywhere.

Secondly, the chance of injury when working with dumbbells is less than with other shells. Thirdly, working with dumbbells will help to work out the necessary exercise technique.

The program itself should be designed so that it engages all muscle groups:

  1. Chest
  2. Legs
  3. Back
  4. Shin
  5. Biceps
  6. Triceps
  7. Deltas
  8. Press

It must be remembered that there should be 3-4 workouts per week.

Dumbbell Training Program

Basic exercises with dumbbells

Basic exercises are fundamental exercises that will help you start your exercises in bodybuilding, powerlifting and other power sports.

We develop the pectoral muscles

Starting position: lie on the bench / 2 stools / floor. Dumbbells lift up, flatten. Make sure that there is not a large angle at the elbows!

Breathe them apart, while exhaling - bring them down again.

Repeat the exercises 10 times in 2 sets with the optimal weight for you.

Dumbbell Training Program

Quadriceps (leg muscles)

Starting position: Raise the dumbbells to shoulder level. Inhaling - sit down, exhaling - rise. Perform carefully, keep your balance. Do not tear off your heels! The weight of the body will be distributed over the entire leg.

Keep your back straight. Repeat the exercises 10-15 times for 2 sets with the optimal weight for you.

Dumbbell Training Program

Strengthening the muscles of the back

Starting position: Legs shoulder width apart. Hold dumbbells in your hands below. Inhaling - make an inclination forward, so that the back is as even as possible, and the legs are slightly bent.

Dumbbells touch the floor. Returning to the starting position, exhale. Repeat the exercises 10 times in 2 sets with the optimal weight for you.

Dumbbell Training Program

Shin muscles (calves)

Starting position: Stand on a hill - 10-15 cm with one foot on the toe (first left, then right).

Drop down as low as possible, and then rise as high as possible.

Repeat the exercises 10-20 times for 2 sets.

Dumbbell Training Program

Dumbbell lifts for biceps

Starting position: legs shoulder-width apart. Keep your hands with dumbbells down, turn your palms forward. Keep your elbows motionless!

Inhale, and bend both hands at the elbows simultaneously with the exhale. Repeat the exercises 10 times in 2 sets with the optimal weight for you.

Dumbbell Training Program

Triceps exercise

Starting position: Lean on a bench / stool / chair, leaning forward. Keep your feet shoulder width apart. Bend your arm at the elbow and press it to your side.

Inhale, and as you exhale, extend your arm so that it is parallel to the floor. Repeat the exercises 10 times in 2 sets with the optimal weight for you.

Dumbbell Training Program

Standing dumbbell press

Starting position: legs shoulder-width apart, arms raise straight above you, bend your wrist so that your little fingers are up.Lower your arms down so that your elbows are pointing straight to the sides.

When lowering the dumbbells - inhale, with the press - exhale. Repeat the exercises 10 times in 2 sets with the optimal weight for you.

Dumbbell Training Program

Abdominal muscles

Starting position: lie on the floor, bend your legs so that there is a 90-degree angle between the thigh.

Fix your feet so that they do not come off the floor.

Inhale, exhale - twist up, and then return to its original position. Repeat the exercises 30 times in 3 sets.

Dumbbell Training Program

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