Dumbbells are universal and, most importantly, an affordable simulator that will achieve good results at home. Dumbbells can be used for both weight loss and muscle pumping. Duration of lessons - at least 30 minutes. You should start with a warm-up to tone your muscles, and at the end, perform a hitch-stretching.
Complex exercises with dumbbells at home
There are many different exercises with this kind of burdening, let's look at the available and popular options in more detail.
- Squats . Exercise allows you to load almost all muscle groups. Take dumbbells in your hand, and hold them near your shoulders. In this case the elbows should be directed downwards. Do squats, observing all the rules, that is, the knees should not go over the socks, and keep your back flat. Raising the trunk up, make a dumbbell press up. Repeat 20 times in several approaches. The recommended weight of dumbbells is 3 kg.
- Bench press . For pumping the muscles of the hands and chest in the complex for women should include this exercise with dumbbells. Sit on your back and take dumbbells. It is important that the lower back is bent, and the shoulder blades are folded. Hands lift up, and then, pull them to the chest. Elbows during training, turn to the sides. Keep your hands in a vertical plane. Do 15 times in several approaches. The recommended weight of dumbbells is a minimum of 5 kg.
- Thrust to the chin . This exercise will allow you to work your shoulders and triceps. Stand up straight, and take dumbbells to you. Dumbbells pull up to the chin so that the elbows look up. It is important to lift your shoulders and elbows first. Do 15 times in several approaches.
- Side lath . This exercise with dumbbells in the complex for home needs to be included, wishing to pump oblique abdominal muscles and muscle stabilizers. Focus on the forearm of one hand and on the feet. Pelvis and body keep on weight to form a straight line. Take the dumbbell to lower it under the waist, and then, lift up. It is important to keep the press in suspense at all times. Then change the position. Do 16 times for each hand.
- Circular rotation . Another simple exercise with dumbbells, which is recommended to include in the complex for weight loss. Standing straight, take dumbbells and spread your arms out. On exhalation begin to draw a circle forward, and on inspiration back. It is important to keep your hands straight and not to lower. To add weight to the calf muscles, you can climb the socks.