There is hardly another multifunctional device with which you can shape your muscles, as with ordinary dumbbells. Thanks to these weights you will sculpt every part of your body, all you need is motivation and a proper diet. Exercises with them are suitable for both men and women, and the weight and load depend on your physical condition and preparation.
Below in the article we will tell you about the different exercises with dumbbells and why they are so effective for every part of the body – chest, arms, shoulders, ass, thighs and abdomen.
Pushing dumbbells from a leg, semi-leg, back leg – these exercises are good to do at the beginning of the workout, when you are still fresh and strong. Their main role is to increase the mass of the breasts and shape them. Depending on the inclination of the bench on which the exercise is performed, the different parts of the chest are loaded. Pushing from a leg loads the middle part of the chest, from a semi-leg – their upper part, and from a back leg – the lower. Choose no more than two options so as not to overload yourself.
The exercise is performed as follows: lie on the bench in its predetermined position and take two dumbbells with appropriate weight. The movement is performed upwards, with the elbows bent to the side and the palms holding the dumbbells and pointing forward. When pushing, the dumbbells touch each other at the highest point of the arms. Then return to the starting position without lowering the elbows – they should be parallel to the floor. If you train for strength, do 3 sets of 6 reps, and if you want to build muscle – 3 sets of 8-10 reps.
Divide the arm workout by emphasizing the two main muscles – the biceps and triceps.
Folding from a standing position – folding the arms with dumbbells is a good exercise for building biceps muscle mass. The movement takes place only in the elbows, while the other joints remain immobile. You can do the exercise with one or both hands, from a seat, from an upright position, lying down or semi-lying down. The technique is simple and therefore the exercise is suitable for beginners and advanced. When you are in an upright position, take two dumbbells of appropriate weight and lower your arms to your body, palms facing forward. Begin to bend at the elbows, keeping your hands close to your body. Hold for a few seconds and then return to starting position. We recommend that you do 3 sets of 12 reps.
Concentrated flexion – Concentrated flexion puts the most strain on the top of the biceps. The exercise is performed with only one hand from a sitting position. To do it properly, you need to support your elbow on the inside of your thigh, near the knee. He must remain still throughout the exercise. After taking the necessary standing position, take a dumbbell and begin to bend at the elbow to the chest. Then lower your arm to your knee. Be careful not to move your back and elbow. Do 10-12 reps and change hands. For maximum load, perform 3 sets of the exercise.
Expanding the dumbbell behind the head – we highly recommend this triceps exercise. It mainly burdens their long head. To perform it correctly, you need to choose a dumbbell with the required weight. Grasp it with both hands, straighten them over your head and start making an arcuate movement behind your neck. Slowly lower to the nape of the neck without touching it, hold for a few seconds and return to the starting position, where the elbows should form a 90-degree angle with the floor. Do 3 sets of up to 10 reps.
Kickback – kickback forms the outer and inner heads of the triceps. Watch out for technique. The exercise seems misleadingly simple. You can do it with one or two hands, depending on how you prefer. Lean your body forward so that your armpits are parallel to the floor. The movement is performed from the elbow joint, and the other parts of the arm are immobile. Begin to extend your arm as far back as possible until you feel tension in the triceps. Then bend your arm forward again, returning to the starting position. Do 3 sets of 10 reps for each hand.
Shoulder presses – for strong and well-shaped shoulders we recommend you to try this exercise. Shoulder presses are one of the best exercises for building shoulder muscle mass, which allows you to use heavier weights. The exercise can be performed from a standing position or from a sitting position. It is performed by taking two dumbbells and bending the arms at the elbows. Then slowly straighten up with the dumbbells touching above your head. Hold for a few seconds and lower to the starting position. The elbows should be parallel to the floor, being careful not to let them down. Do 3 sets of up to 10 reps.
Squats – Squatting with a dumbbell, or also known as ballet squat “fold” loads a complex not only the lower limbs, but also the whole body. Its performance is well known, it is recommended to do 4 sets of up to 15-20 repetitions. you should take a dumbbell and take a wide step. The legs should point outwards and the hands should hold the dumbbell at the top, keeping it close to the body with the elbows outstretched. When you start squatting, you should focus on the movement of the pelvis, squat until the dumbbell touches the floor and sit back. If you are flexible enough, you can climb on two-step aerobics mats and increase your gait.
Attacks – our favorite exercise for sculpted thighs. The starting position for this exercise is from an upright position, the arms hold the dumbbells and stay free away from the body. The purpose of the exercise is to take a big step forward, in which the outstretched leg is strongly bent at the knee joint. You squat until the other leg’s knee rests close to the ground. Then return to the starting position and repeat with the other leg. Do 4 sets of 10-12 repetitions, gradually increasing the weight of the dumbbells.
Bulgarian squat – this exercise is a movement that works effectively in shaping the muscles of the lower body. The main load falls on the front of the thighs (quadriceps) and buttocks. It is a bit more complicated and requires more concentration, so you do not lose your balance. To perform the exercise correctly, you need a bench, bench or chair and two dumbbells of appropriate weight. Raise one leg and support it on the couch. Carefully take a wide step forward, take the dumbbells and lower your arms to the sides of your body. Once you have stabilized your body position, start lowering it as slowly as you can, without shaking. The dumbbells in the hands, in addition to a higher intensity, will help maintain balance. Do 12-15 repetitions and switch with the other leg. We recommend doing 3-4 sets during a lower workout.
Russian twisting – Russian twisting is an exercise suitable for both beginners and advanced. It loads the entire abdominal area, but focuses mainly on the lateral abdominal muscles, contributing to the desired finished appearance of the “abdominal plates”. To perform it, you need a mat and a dumbbell with the appropriate weight. Lie on the mat with your legs straight and lift them slightly off the floor. Then hold the dumbbell with both hands in front of your body and straighten your torso as with a standard abdominal press. Then rotate the body to the right or left to the extent that the respective shoulder is in line with the opposite knee. Do the same in the other direction, then slowly lower your body to the floor. Aim for 15-30 spins if you are a beginner. For more advanced, adjust the load according to personal capabilities.