Dumbbells are, perhaps, the most convenient and, at the same time, the most effective projectile. Classes with dumbbells are 100% justified, both in terms of effectiveness, and in terms of cost and availability. For exercises with dumbbells at home, you do not need to equip a mini gym, moreover, it is very likely that you do not need to buy them - dumbbells so often idle in the dark corners of our bottomless cabinets.
In order to tighten the figure there is no need to swing every day for hours. Moreover, weight training is not recommended to be performed more than 3 times a week, because at the rest of the time, the muscles must be fully restored.
As for the duration of training, you can start with half an hour of training and gradually extend them to one hour. All the following exercises for more efficiency, follow 2-3 approaches. That is, they did 20 times, rested a minute and repeated another 20 times.
Before you start exercises with dumbbells on the relief, warm up the muscles and shake. The fact that you are going to train with light kilogram dumbbells does not mean that you are immune from stretching or dislocation . First of all, warm-up is your safety.
We suggest you start with the simplest, so-called exercises with dumbbells for beginners. You will need a dumbbell from 1 to 3kg, a mat and a cheerful disposition of the spirit.
Complex of exercises
- IP - standing, legs together, hands are lowered, in each hand on a dumbbell. We take a step to the right with the right foot, crouching. Rising, put their left foot. This is a very effective exercise with dumbbells at home for pumping the legs and buttocks. Dumbbells are needed only for weight. We repeat 20 times.
- We continue the attacks. IP is the same. We make the right leg lunge forward, return the leg to the IP, lunge aside, return to the IP. Lunge - back, return to the IP, and lunge left, return to the IP. On every attack squat to the maximum. Repeat 10 times (4 lows - 1 time) on each leg.
- We rest by stretching our legs. Put the dumbbells, the right leg aside, on the heel, we reach for the socks. Have repeated on other foot. We threw our legs back and pulled our hands to our buttocks, repeated them on the second leg.
- The next power exercise with dumbbells at home we perform on the gluteus muscles. We put our left hand from the dumbbells on the buttocks, raise the left leg back, and pull the right arm from the dumbbells forward. We do from 8 to 16 times per foot.
- We finish the complex with stretches for the muscles of the legs.