Many complain that they do not have the opportunitygo to 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. Folding dumbbells are considered the best sports equipment for home use. Exercises at home for women and men are no different. The only difference is in the weight of the projectile. Since many people are not familiar with the basics of this sport, brief outlines will be set out below to help you understand what is to be done.
Split workout - what is it?
Split is a program that includestraining for all muscle groups, the number of approaches and repetitions in each exercise, as well as their sequence. According to the program created for home classes, exercises with dumbbells at home should be performed within 4 weeks. Following all the instructions, a person will be able to increase the maximum muscle mass in such a short period of time.
The workout is built in such a way thatuse different muscle groups in each session. This approach allows the athlete to maintain a high intensity throughout the entire week of training. To achieve maximum results, it is very important to follow the technique of performing each exercise.
The basis of exercises with dumbbells
Home exercises with dumbbells for men inmainly consist of basic movements. The basic movements include those that use the maximum number of muscle groups in one exercise. The weight of the dumbbells must be selected individually, based on their own physical abilities.
Beginners should follow the system best.2-4 sets (approach) in each of which must be done from 5 to 8 repetitions. Success in exercises with dumbbells depends on adherence to the technique, since the amplitude of each exercise will be inferior to that which can be achieved by exercising in the gym.
Exercises for hands with dumbbells
This section will cover exercises.with dumbbells for men at home for arm muscle groups. In this part of the body are two large groups - this is the biceps and triceps. Most of the human hand is formed by the triceps.
Это упражнение является ключевым в формировании beautiful hands and the development of powerful biceps. The movement completely copies a similar exercise with a barbell, which is recognized by all world athletes as one of the best. Based on this statement, it can be said that this exercise will be the best.
Replacing a projectile from a barbell to a dumbbell in someIt is even better, since this inventory will allow the athlete to concentrate on adhering to the technique, which will improve the development of the muscle group. For those who find it difficult to control the movement of two arms at the same time, it is allowed to perform this exercise with one dumbbell.
Performing exercises in the exercise correspondsstanding technique. The difference lies in the fact that the muscle groups of the lower back can be connected uncontrollably while standing, which will break the technique and reduce the load on the arm muscles, which is unacceptable. In the 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 with two.
Exercise is effective in that it excludes allauxiliary muscles and makes work only the muscular arm. The maximum efficiency of the movement has on the upper part of the biceps. No other exercise with one dumbbell or with two will give such a powerful and concentrated effect.
Triceps development
The task of this movement is to develop as much as possible.the second arm muscle group is the triceps. This muscle section is "triceps". The maximum load when performing the task falls on the long head of the triceps, but the load is received by the other two, albeit to a lesser extent. Perform an exercise with one dumbbell for maximum concentration on the correct technique of execution. Movement is possible both in a sitting and standing position.
The main objective of this exercise ismaximize the load on the triceps by creating isolation. Such exercises are called isolating and are designed to better work out the muscle group than to increase it. Because of this, such exercises are strongly recommended to perform last.
Shoulder exercises
Doing this exercise is aimed at developingdeltoid muscle, that is, the shoulder. Like the triceps, the deltoid muscle is triceps. Dumbbell bench press sitting maximizes the load on the middle section of the deltoid muscle group. However, both the front and rear sections of the delta will receive their share of the load. Trainers with experience recommend performing this movement in a sitting position, as when performing standing the lumbar region will be subjected to great pressure.
Using this technique allows the athleteuse all three deltoid heads, plus trapezium and biceps to a lesser extent. Of course, the barbell 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
One of the key and well-known exercises fordevelopment 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 the dumbbells is greater than with the barbell. The maximum load when pressing on a horizontal bench falls on the middle section of the muscle group.
Projectile in the slope
An exercise that will use muscleback groups. The main load when performing will receive the latissimus muscles of a person. Both in the bench press and in the dumbbell dumbbell the amplitude of the exercise will be more complete than with a similar movement with a barbell.
Shrugs
The movement is very simple and very effective.Maximizes strain on the trapezoid muscle group. Here you should pay attention to the fact that even the amplitude of the exercise with dumbbells will be small. In this regard, experienced athletes recommend holding hands at the top point for 1-2 seconds.
