Exercises with dumbbells for men and women. Exercises with dumbbells. Dumbbell gymnastics Dumbbell gymnastics for the muscles of the upper shoulder girdle, flexors and extensors of the shoulders

Dumbbell gymnastics is an excellent tool that allows you to regulate the load during exercise in a wide range.

With regular exercises with dumbbells, the body's endurance increases, muscle strength and volume increase, coordination of movements improves, joint mobility and posture improve, and the figure acquires athletic forms.

It is best to start training with dumbbells at the age of sixteen, after consulting with your doctor. But you can start at the age of forty and older, only with lighter dumbbells.

At first, exercise with light, two-kilogram dumbbells, after three to four months - with three-kilogram ones. As you train, gradually increase the load, bringing the weight of the dumbbells to 10-12 kilograms. After that, you can already include exercises with kettlebells in your classes. Do each exercise with dumbbells 15-20 times, first in one approach, and then in two and three.

Make sure that all movements are done correctly, breathing is not held and only those muscles that are involved in this movement are tensed. Exercises are best done in front of a mirror. Before starting classes, ventilate the room well. After the end of each exercise, lower the dumbbells to the floor and pause for 40-60 seconds, during which you walk around the room, relax the working muscles. Finish the exercises with walking and breathing exercises at the same time. Then you need to take a shower and wipe dry with a towel.

1. Starting position - main stance, dumbbells in lowered hands. Standing on your toes, raise straight arms through the sides up - inhale. Lowering your arms, return to the starting position - exhale. The exercise develops the muscles of the shoulder girdle and calf muscles.

2. Take the dumbbells, lower them down, turn your palms forward (grip from below). Alternately bend and unbend your arms at the elbow joints. Breathing is arbitrary, uniform. While performing the exercise, keep your elbows still, look straight ahead.

Exercise develops the biceps of the shoulder (biceps).

3. Raise the dumbbells up. Lower them behind your head with your palms to your neck, bending your arms at the elbow joints. Extending your arms, return to the starting position. While doing the exercise, do not lower your elbows. Unfolding your arms, inhale, bending - exhale.

This exercise develops the triceps muscles of the shoulder (triceps).

4. Dumbbells in lowered hands along the torso. Raise your shoulders as high as possible - inhale, lower - exhale. Then make circular movements with your shoulders back and forth. This exercise develops the trapezius muscles.

5. Feet shoulder-width apart, arms with dumbbells along the body, palms inward. Spread straight arms to the sides - inhale, lower to the starting position - exhale. This exercise develops the deltoid muscles.

6. Put your left hand on the chair seat, take a dumbbell in your right hand and lower it down. Place your feet shoulder-width apart. Bending your arm and moving your elbow up, raise the dumbbell to your chest - inhale, return to the starting position - exhale. Do the exercise with each hand. This exercise develops the back muscles, deltoid muscles and biceps.

7. Lying on your back (on a bench or on the floor), lift the dumbbells up. Slowly spread your arms to the sides and take a deep breath. Return to the starting position - exhale. The exercise develops the pectoral muscles and promotes the expansion of the chest.

8. Put your feet wider than your shoulders. Raise the dumbbells up. Do forward bends with a swinging movement of the hands, reminiscent of the movements of a lumberjack. While tilting, exhale, let your hands pass as far as possible between your legs. As you straighten up, bend over and take a deep breath. Do not bend your knees. Perform this exercise with light dumbbells. The exercise develops the muscles of the back and shoulder girdle.

9. Sit on a chair, fasten your feet near the floor for a fixed support, raise your hands with dumbbells behind your head. Slowly lean back, turning the body to the left - inhale. Return to the starting position - exhale, then do the exercise, turning the torso to the right. The exercise develops the abdominal muscles and the mobility of the lumbar spine.

10. Standing, dumbbells in lowered hands. Bend and unbend your hands. Perform the exercise until the muscles of the forearm are tired. Then take the dumbbells at one end, raise your arms to the sides and rotate your hands. Breathing is uniform, arbitrary.

11. Place your feet shoulder-width apart, place a five-centimeter-high bar under your heels. Raise the dumbbells to your shoulders. Take a deep breath and sit down - exhale. Return to starting position. While performing the exercise, keep your torso straight. This exercise develops the quadriceps muscles of the thigh.

12. Starting position - standing, feet shoulder width apart, arms with dumbbells raised up. Make circular movements with the torso to the left and right sides. Inhale while bending, exhale while bending. The exercise develops the abdominal muscles and the mobility of the lumbar spine.

If you don’t have the time or opportunity to work out in the gym, but you still want to keep your body in good shape in some way, then you can do the exercises at home. This will allow you not only to increase and get rid of excess fat on the body, but also to make yourself healthier and thereby increase life expectancy. There are a lot of different complexes for training at home today, but if you have a pair of dumbbells, then dumbbell gymnastics will be the best choice.

Advantages

Dumbbell gymnastics has a number of serious advantages, and the most important of them are simplicity and no need to buy additional equipment. All you need to get going is a pair of dumbbells. They do not need a lot of space in the house and they do not require any care. In addition, they are useful in that they can imitate as accurately as possible all the natural movements that each person makes in his life. That is why dumbbell gymnastics is so popular in most developed countries of the world. It can be used both as a full-fledged workout for different muscle groups.

Classes for women

Dumbbell gymnastics will help women become more slender and fit. It has a number of its features - the greatest effect is given by performing exercises in a circle with a sufficiently large number of repetitions (in the region of 15-20). In one training day, it is desirable to perform exercises for all the muscles of the body, and the dumbbells should not be very heavy. For women, the main training principle should be high intensity training, as they are naturally very hardy.

Dumbbell gymnastics for men

Dumbbell gymnastics for men is aimed at both maintaining muscle tone and building muscle mass in parallel with burning excess fat. Most often, the goal of a man is to gain muscle mass, and for this, heavier dumbbells are needed. So it is advisable for men to purchase collapsible shells with a sufficient number of additional pancakes.

They are best doing several different types of workouts. For example, one workout might be for upper body exercises and another for the lower body. Such a division would be effective in increasing

Training after 40 years

When a man's age crosses the forty-year boundary, some changes begin in his body. So, the level of testosterone synthesis drops significantly, and this entails a deterioration in muscle tone and general physical condition. A man’s sleep worsens and efficiency drops, and his metabolism slows down, as a result of which the body begins to store fat more actively.

Dumbbell gymnastics for men over 40 is aimed at restoring the correct hormonal levels and overall health promotion. It normalizes the work of all organ systems, especially the cardiovascular system. Systematic exercises with dumbbells are guaranteed to increase the duration and quality of life of every man, regardless of age.

Complexes of dumbbell gymnastics

To date, there are several hundred different movements that can be performed with dumbbells to work out a particular muscle group. Sports methodologists are engaged in the fact that they compose dumbbell gymnastics complexes from them, designed for various purposes. We will present some of them in this article.

It is worth remembering that it is necessary to adequately select the weight of the dumbbells, and the number of repetitions depends entirely on your physical condition and the goal you want to achieve. Before starting a workout, be sure to warm up to avoid possible injuries. If the air temperature allows, open a window so that oxygen can freely enter the room.

An example set of exercises might look something like this:

1. Lower Body Workout:

Squats with dumbbells on the shoulders / on the sides of the body - 5 sets of 10-12 repetitions.
Multidirectional lunges with dumbbells / walking lunges - 3-4 sets of 10 repetitions.
Tilts - 3 sets of 12 repetitions.
Rises on socks - 3 sets of 15-20 repetitions.

2. Upper body workout:

Bent Over Rows - 4 sets of 10-12 reps.
Chest Press / Breeding - 4 sets of 10-12 repetitions.
Dumbbell swings to the side while standing / tilted - 3 sets of 12-15 repetitions.
Bending arms with dumbbells - 3 sets of 10-12 repetitions.
Extension of the arm with a dumbbell sitting from behind the head / tilted / lying down - 3 sets of 10-12 repetitions.

Do not blindly copy this complex. This is just an example of one of the many training options. Choose those exercises that will be the most convenient and suitable for you. Try out the ones you like, or come up with your own.

The main thing is to practice systematically and periodically change the exercises or the form of their implementation so that the muscles can work from different angles.

Dumbbell exercises

Dumbbell gymnastics is an excellent tool that allows you to regulate the load during exercise in a wide range. With regular exercises with dumbbells, the body's endurance increases, muscle strength and volume increase, coordination of movements improves, joint mobility and posture improve, and the figure acquires athletic forms. At first, exercise with two-kilogram dumbbells, after 3-4 months with three-kilogram ones. As you train, gradually increase the load, bringing the weight of the dumbbells to 10-12 kg. After that, you can include exercises with kettlebells. Finish the exercises with walking and breathing exercises at the same time. Then you need to take a shower and wipe dry with a towel.

Standing, legs apart, dumbbells down in the hands with an overhand grip. Raising straight arms through the sides up - inhale, lowering the arms into SP. - exhale.
Stand - legs apart, right grip below, left arm bent with a dumbbell at the shoulder. Changing hands with dumbbells. When performing, the back is straight, breathing is arbitrary.
Stance - legs apart. Hands with dumbbells bent at the elbow joints, straightening the arms up, do not lower the elbows - inhale. Lowering the dumbbells down behind your head - exhale.
Legs apart, arms straight with an overhand grip, raising and lowering the shoulders and rotation in the shoulder joints forward and backward, breathing is even, the torso is straight.
Stand legs apart, arms to the sides with dumbbells. Lowering your arms down - exhale, raising straight arms with dumbbells (grip from above) - inhale. The back is straight.
Lying on a bench, legs down. Dumbbells in half-bent arms, raising straight arms up (forward) - exhale, lowering your hands into SP. - breath.
Jay legs apart, torso tilted forward. Arms straight, grip on top. Exercise "Lumberjack". Tilt forward - exhale, return to o.s. - breath.
Lie on your back, the toes of the feet are fixed to the support. Dumbbells in bent arms behind the head. Rising into a sitting position - exhale, descending into an ip. - breath.
Stand legs apart, arms to the sides with dumbbells. Circular rotation of the hands, the amplitude is large. The trunk is straight.
Place a 5 cm block under the heels. Dumbbells in straight arms with an overhand grip. Squatting in a semi-squat, dumbbells in bent arms to the chest.
Legs apart, arms straight overhead. Circular rotation of the torso, raising arms to the side, up, etc.
Sitting on a bench, dumbbells in hands, forearms on knees, underhand grip. Brush bending. Once a week, this exercise can be performed with dumbbells overhand.
Lying on an inclined board, dumbbells in hands down, palms down. Without changing the position of the elbows, bend your arms and pull the dumbbells to your chest.
Sitting on a bench, tilting the torso forward, the dumbbell in the lowered hand between the legs, the elbow rests on the inside of the thigh of the leg. Bending your arm, raise the dumbbell to your shoulder (left, then right). The exercise can be performed by bending both arms to the chest at the same time and holding the dumbbell by the ends of the bar.
The layout of the arms with dumbbells to the sides, in the supine position on the bench. Lowering your arms, you should slightly bend your elbows to free the elbow joints from unnecessary loads.

* This work is not a scientific work, is not a final qualifying work and is the result of processing, structuring and formatting the collected information, intended to be used as a source of material for self-preparation of educational work.

Dumbbell exercises

Dumbbells are the most popular sports equipment among fitness people. They help to find a beautiful relief of the hands, strengthen the muscles of the chest and back. Training with dumbbells helps to normalize muscle tone and burn extra calories. Depending on the initial physical preparation, dumbbells weighing from 2 to 5 kg are chosen.

Exercises for the muscles of the arms and chest

1. Stand straight, feet shoulder-width apart and slightly bent at the knees, arms with dumbbells down, palms inward. Bend your right arm at the elbow and bring the palm with the dumbbell to your shoulder, while turning the brush so that the dumbbell is parallel to your shoulder. Then return to I.p. and repeat the same with your left hand. Do 2 sets of 10-20 reps.

2. Stand straight, feet shoulder-width apart and slightly bent at the knees, dumbbells in both hands. Bend your arms at the elbows and raise them at a right angle, while palms are turned inward. Without bending your arms at the wrists, slowly raise them above your head, do not straighten your elbows to the end. Then return to I.p. Do 2 sets of 8-12 reps.

3. Stand straight, feet shoulder-width apart, knees slightly bent, arms with dumbbells lowered along the body. Slightly bending your arms at the elbows, slowly spread them to the sides to shoulder level, and then just as slowly return to the SP. Do 2 sets of 8-12 reps.

4. Lie on your back on a sports bench, feet on the floor, knees bent. Straighten your arms with dumbbells up above your chest, turning your palms forward. Pressing your lower back well against the bench, bend your elbows and spread them apart. The shoulders are parallel to the floor. Then return to I.p. Do 2 sets of 8-12 reps.

5. Stand straight, dumbbell in left hand, feet shoulder width apart. Bend your knees and bend forward, keeping your back parallel to the floor. Bend your right arm and lean on your knees. Lower your left hand with a dumbbell along the body and slightly bend at the elbow. From this position, take your right hand to the side at shoulder level and slightly back. Then return to I.p. Do 2 sets of 10 reps.

Back exercises

1. Lie on a bench on your stomach, stretch your legs and close. Raise the dumbbells in your hands and place them on the floor. At the same time, raise your arms to the sides up, leaving them straight. Do 2 sets of 10 reps.

2. Stand straight, feet shoulder-width apart. When performing the exercise, a chair or sports bench is used for support. Take a dumbbell in your left hand, lean forward and rest your free hand on the chair seat. Lower your left hand down to the floor. Then slowly begin to pull your arm with a dumbbell in your chest, pulling your elbow back. Also slowly return your hand to ip. Change hands and repeat the exercise. Perform 10 times with each hand.

3. Stand straight, feet shoulder-width apart, dumbbells in each hand. Spread your arms out to the sides, then turn your palms forward. Bend your elbows, bringing the dumbbells to your chest. Hands should remain parallel to the floor, elbows do not fall down. Do 2 sets of 8-12 reps.

4. Lie across the bench on your back, straighten your arms with dumbbells in front of your chest and join them in your hands. Slowly lower straightened arms with dumbbells behind your head, almost to the floor level. Then return to I.p. Perform 10 times.

5. Lying on the floor, on your back, legs bent at the knees and standing on the floor. Straighten your arms with dumbbells in front of your chest. The exercise is done on "4" accounts. “One” - a straight right hand with a dumbbell is retracted behind the head, while the left one goes down - forward, to the thigh. "Two" - hands return to sp. "Three" - change of hands: the left hand is pulled back behind the head, the right hand goes down - forward, to the thigh. "Four" - hands return to sp. Then lower your arms with dumbbells down. Do the exercise 5 times.

Exercises with dumbbells for the muscles of the abdomen and waist

1. Stand straight, feet shoulder-width apart. Take dumbbells in your hands, lean forward, lower your hands down to the floor. Perform rotations of the body to the right and left. The back should be straight. Repeat 20 times on each side.

2. Stand straight, feet shoulder-width apart. In the right hand a dumbbell, the left hand on the belt. Tighten your abdominal muscles and perform deep tilts to the right side. The pelvis is immobile. After 10 repetitions, shift the dumbbell to your left hand and perform deep tilts to the left side. Repeat 10 times on each side.

Lunges with dumbbells

(For leg muscles)

If you're a beginner, start training your legs with squats, holding a dumbbell in each hand for extra work. You can increase the intensity of your workout by doing lunges with your feet elevated. To do this, stand with dumbbells in your hands in front of a gymnastic step or bench. Put your left foot on it, while keeping your back straight (Fig. 1).

Now do the same with your right foot (Fig. 2), only before placing it on the bench, slightly pull your right knee to your chest (Fig. 3).

Return to the starting position, start with the left leg. Start the second approach with the right leg.

Lifting dumbbells to the shoulders

Place your feet shoulder-width apart, straighten your back. Grab a dumbbell in each hand with your knuckles facing forward. Raising your right arm in front of you, exhale until the dumbbell is at shoulder height and hold it there. Then inhale and slowly lower your hand. Repeat the exercise ten times with each hand.

Slopes "Rowing"

Take a sturdy chair, bench, or other stable object for balance. Lean on a chair with your right hand, and hold a dumbbell with your left so that your hand hangs down to the floor.

Straighten your shoulders, press your hand to the body whenever you raise the dumbbell to your chest. Exhale at the same time. Then, while inhaling, slowly lower the dumbbell to the starting position. Repeat the exercise ten times with each hand.

french squat

Stand with your legs spread slightly wider than your shoulders. Grab a disc kettlebell and hold it with both arms crossed over your chest. Inhale slowly and lower yourself towards the floor until your thighs are parallel to it. Tighten your gluteal muscles and exhale, and then return to a standing position. Repeat the exercise ten times.

The same exercise can be done without weights - your muscles will still receive a significant load.

Hoop exercises

Benefits of hoop training

What are the benefits of hoop training?

Good time. The hula hoop (hoop) makes the fight against extra pounds an extremely enjoyable experience.

The hoop is an indispensable assistant in training the muscles of the arms, back, legs and shoulders. Its use provides many options for stretching exercises.

Efficient time management. By rotating the hoop just 10 minutes a day in the waist area, you will feel a significant effect in reducing and strengthening it. Each of us remembers how a girl twisted a hoop around her waist for days. Now we have matured and removed the old hoop behind the closet to gather dust. But, having parted with childhood, we have not parted with our dreams: we, as before, dream of a beautiful slender body and smooth skin. There is an easy way to make your dream come true. This is a way from childhood, this is a hula hoop.

Hoop exercises develop coordination, flexibility, strength, sense of rhythm, artistry, and also perfectly burn excess fat in problem areas of your body.

In the process of exercise with a hoop, the bowel function is normalized.

Burning extra pounds. The elasticity, flexibility and ease of rotation of the hula hoop will allow you to eliminate excess fat from any part of the body without difficult and boring exercises.

Exercises with a fitness ball

Back muscles (lying on the back, legs raised up)

Starting position: the legs are bent at the knees, the shins lie comfortably on the ball, the back surface of the thighs touches the ball.

Exercise: roll the fitness ball to the right and left, feet still on the ball. You can also raise the lower part of the body to the level of the middle of the ball.

Attention: after returning to the starting position, make sure that the entire surface of the back lies on the floor (do not bend at the waist).

Exercise option: starting position as described above. Resting your heels on the ball, raise your pelvis to the level of your waist (your back remains on the floor).

Posterior surface of the thigh

Starting position: lying on the back, one leg rests on the ball, the back surface of the thigh touches the ball. The other leg is bent, the sole touches the ball.

Exercise: the leg that lies on the ball pulls the ball towards the buttocks. The other leg resists this movement.

Attention: the ball must remain stationary. All

the surface of the back lies on the floor.

Exercise option: when performing the exercise described above, the distance between the ball and the buttocks can be changed. In this case, the contact of the back surface of the thigh and the ball is not necessary.

Attention: lift only the pelvis to the level of the waist. The back stays on the floor

Leg muscles, strengthening of the internal muscles of the pelvis

Starting position: bend your knees, put the soles of your feet on the ball.

Exercise: put your feet on the ball, raise your pelvis, rounding your back, to the level of the shoulder blades. Then slowly lower the pelvis, still rounding your back and laying it on the floor vertebra by vertebra.

Attention: the ball must remain stationary.

Exercise option: perform this exercise by bending the knee joints at a different angle. The soles of the feet should always rest against the ball.

Stretching and strengthening the muscles of the back of the thighs, strengthening the buttocks, muscles of the precca and pelvic floor

Starting position: one heel lies on the ball, the other leg is extended upwards to the ceiling.

Exercise: resting your heel on the ball, lift your pelvis up, rounding your back, to the level of the shoulder blades. Then lower yourself to the starting position, when the entire surface of the back lies on the floor.

Option 1: When your body is off the floor, move the ball back and forth using the heel of your foot.

Option 2: lower your raised leg behind your head, touching your toes to the floor. Then lift it up again towards the ceiling.

Strengthening the muscles of the legs and feet, stabilization of the body, balance training

Starting position: put your hands on the floor, palms look down. The legs are extended, the soles of the feet rest against the ball.

Exercise: lift the pelvis, rounding the back, lift it up to the level of the shoulder blades, tighten the muscles of the hips and buttocks.

Exercise option: alternately raise your legs up.

Attention: the ball must remain stationary.

Balance training (strengthening the muscles of the back and feet)

Starting position: see Illustration

Exercise: move the ball under your buttocks in different directions.

Option 1: Play with a training partner by throwing a ball or other object to each other.

Option 2: alternately lightly lift your legs and move them in the air.

Attention: the entire sole and heel of one foot must always be on the floor.

Strengthening the muscles of the back, shoulders and legs, stretching the muscles of the arms

Starting position: the same as in exercise 6. Then, rounding your back and laying vertebra by vertebra, lower yourself down until your shoulder blades lie on the ball. At the same time, your legs will move forward.

Exercise: Stretch your hands behind your head and hold this position for a short period of time. Then return to the starting position.

Option 1: stretch your arms back in the shape of the letter "V".

Option 2: stretch your arms to the sides at shoulder level.

Attention: the angle between the thigh and lower leg should be 90 degrees.

Strengthening of the back muscles

Starting position: the ball is under the hips and stomach.

Exercise: stretch your right hand forward and slightly up (so that it forms a single line with the body), the palm is turned inward, the thumb looks up. Stretch your left hand back, the palm looks up, the thumb also looks up.

Option 1: stretch both arms back, palms looking up, thumbs also looking up.

Option 2: stretch both hands forward, palms look inward, thumbs look up.

Strengthening the muscles of the shoulders and buttocks

Starting position: the same as in exercise 9. Roll on the ball until your forearms are on the floor, elbows are under the shoulder joints, hands are at the width of the shoulders.

Exercise: stretch your legs up (keep your legs together).

Option 1: When your legs are up, do stepping movements, then again connect your legs together.

Option 2: perform movements with your legs, as if you were swimming crawl.

Attention: keep your back straight, do not bend at the waist

Strengthening the muscles of the arms, shoulders and back

Starting position: the same as in exercise 10, but straighten your arms. The hips and shins rest against the ball. Hands shoulder width apart, palms are under the shoulder joints.

Exercise: hold this position and slowly roll the ball back, pushing off the floor with your hands.

Exercise variant: in the initial position, alternately tear one of the palms off the floor.

Attention: the face looks at the floor, the legs are straight.

Strengthening the muscles of the legs and back

Starting position: the same as in exercise 11, but the hips are completely on the ball.

Exercise: roll on the ball until then, until the entire lateral surface of your thigh is on the ball. Straighten the other leg and lift up and slightly to the side. Change legs in turn.

Attention: turn your head to the side where your “upper” leg is looking.

Exercises on the Health Disc

The basis of the exercises performed on this simulator is rotation. Regular exercises on it form the correct posture, develop coordination, strengthen the muscles of the abdomen and pelvis, improve blood circulation in the pelvic organs and abdominal cavity.

From the set of exercises on the rotation disk, choose 3-4 that are most suitable for you. They can complement the complex of morning exercises. Start classes with one of the selected exercises, doing 15-20 turns left and right for a minute. Gradually increase the exercise time and bring it up to 2-3 minutes. Then move on to other exercises.

1. Standing on the disk with both legs, turn the torso to the right and left with the participation of the hands.

2. The same, holding hands on the crossbar, which makes it possible to increase the amplitude and speed of movements.

3. Standing with one foot on the disk, hands on the belt, turn the leg around the vertical axis.

4. Standing, lean your hands on the disk lying on the floor. Rotating the disk with your hands, rotate the body as much as possible to the right and left.

5. Standing on the disk with your knees, hands on the floor, turn your torso to the right and left.

6. Sitting on a disk mounted on a chair, hands on the belt, rotate it to the right and left, turning the torso and helping yourself with your legs (do not tear your legs off the floor).

7. Sitting on a disk lying on the floor, rest your hands on the floor. Without moving your hands, rotate the disk left and right.

8. Standing on the disk with both feet, lean forward and grasp the support with your hands. Rotate the disk with your feet left and right.

9. Standing with your feet on two disks, rotate them simultaneously in one direction, then in different directions.

10. Standing on the discs, hold hands. Turns of the body to the right and to the left.

Ministry of Science and Knowledge of the Republic of Kazakhstan

SSU them. Shakarim.

Subject: A set of exercises with objects.

Prepared by: Tusupbekova G.G.