Let's assume that you are not able to go to Gym but at home you have dumbbells. Most of the exercises presented here can be performed at home. All you need is a pair of dumbbells. The bench can be safely replaced with an ordinary chair or stool.
Keep in mind: with a conscientious approach to business, the result will be no worse than what you would have achieved in the gym. Combine power training with cardio and flexibility training, and then you will be successful.
Breast
To strengthen the chest muscle, 3 things are needed: concentration, control and contraction. You need to concentrate and know which muscles work in the exercise. Control means that you monitor the movements and speed of the exercises. The slower you do them, the more you load the muscle fibers. A slow pace also reduces the risk of injury. When you focus on the muscles being trained, the effectiveness of the exercise increases.
Great chest workout. It can be performed on horizontal bench, inclined, or bench with a negative slope. Thus, you can shift the load to the middle, top, or bottom. pectoral muscles. Try to lower the weight slowly so that you feel the same muscle tension as when lifting the weight. Lifting dumbbells too fast can lead to injury shoulder joint. It is also important to choose the right dumbbell weight. The resistance should be enough for you to feel how your chest muscles work.
An excellent exercise for the development of the pectoral muscles. Its value lies in the fact that it makes it possible to exclude all auxiliary muscles from work and the load on the chest will be concentrated. Reduction of hands with dumbbells can be performed on a horizontal bench, an inclined one, and a bench with a negative inclination. This will allow you to better work out different parts of the chest. To perform the exercise, take dumbbells and lie down on a bench. The shoulder blades are brought together. Deflection in the lower back. Feet firmly rest on the floor. Hold the dumbbells at arm's length above your chest, palms facing each other. As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows. As you exhale, bring your hands together, returning to initial position.
With this exercise, you can increase the volume of the chest. To do this, lie on your back on a bench. Feet firmly rest on the floor. Hold the dumbbell in front of you at outstretched arms. As you inhale, lower the dumbbell behind your head (in the final phase of the movement, you can slightly bend your arms at the elbows). As you exhale, return to the starting position.
Back
IN Everyday life we use the muscles of the front of the body more, so the back muscles are often underdeveloped, which leads to a stoop. Your goal is to develop your entire body evenly. The exercises we offer with dumbbells will help you with this.
The bent over dumbbell row is a great basic exercise for developing your core and upper back. When performing this exercise, a special stand is used, which makes it possible to completely turn off the lower back from work in order to avoid injury. The value of the exercise is that it can help even out the imbalance of the back. To do it, do the following: put your left knee on the bench. Then bend down and rest your hand on it. The body is almost parallel to the floor. Deflection in the lower back. The right foot is on the floor. Hold the dumbbell with your right hand in a neutral grip. As you exhale, pull the dumbbell to the lower abdomen, by contracting the back muscles. On an inhale, slowly lower the dumbbell to the starting position. Repeat the exercise on the other side.
This is an exercise for working out the muscles of the back. Here they receive the main load latissimus dorsi. The main advantage of this exercise is that when it is performed, the load is removed from the lower back. Therefore it exercise will do people who should not load the lower back. to perform it, take the dumbbells and lie face down on an incline bench. Hold the dumbbells with a neutral grip, with your arms straight on the sides of the bench. As you exhale, raise the dumbbells by bending your elbows. On an inhale, lower the dumbbells to the starting position.
Shrugi is an exercise that is aimed at training the trapezius muscle. Shrugs are performed with both dumbbells and a barbell. The advantage of dumbbells is that the movement of the exercise becomes more natural and the amplitude of the execution increases. To do this, take dumbbells in your hands and stand up straight. Stretch your arms at the seams. As you exhale, pull your shoulders up as high as you can. Hold this position for a second and return to the starting position.
Legs and buttocks
Although barbell exercises are considered the most effective for the muscles of the legs and buttocks (due to the possibility of using large weights), nevertheless, with the help of dumbbells, these muscle groups can also be worked out with sufficient quality. To achieve what you want, the main thing is to do the exercises correctly. All movements must be clear and precise. And as a result, in addition to impressive external results, you will get strong legs and buttocks, which will allow you to noticeably improve your performance in other sports, such as running and jumping.
1. Straight Leg Row with Dumbbells
IN this exercise the muscles of the buttocks receive the greatest load, rear surface hips and waist. The hands during the dumbbell row are in a more comfortable position than the fixed bar of the bar. Due to this position of the hands, it is possible to shift the center of gravity, due to which the load on the extensors of the back is reduced and the load on the back of the thigh is more concentrated. To perform this exercise, take dumbbells and stand up straight. Place your feet shoulder-width apart. While inhaling, pulling the pelvis back and leaning forward, slowly lower the dumbbells down. As you exhale, return to the starting position.
Squat is a basic exercise for strengthening the muscles of the front and back of the thighs and buttocks. By doing it, you also engage the muscles of the internal and external surfaces hips. To perform this exercise, take dumbbells in your hands and stand up straight. Feet shoulder-width apart, toes slightly apart. Hands with dumbbells are lowered along the body, palms look inward. Keeping your pelvis in a neutral position, straighten chest. Inhale, hold your breath and draw in your stomach. Squat down as if you want to sit on the edge of a chair. Don't lift your heels off the floor. Lower yourself until your thighs are parallel to the floor. Return to starting position. At the moment of maximum effort, exhale.
Lunges with dumbbells are one of the best exercises for training the legs and buttocks. In this exercise, the biceps of the thighs receive the maximum load and gluteal muscles. To do this, take dumbbells in your hands and stand up straight. Legs shoulder width apart. Connect the shoulder blades, lower your shoulders, tighten your abs. Hands with dumbbells are lowered along the body, palms are turned inward. Take a wide step forward with your left foot and lower into a lunge so that your left knee is over your ankle and your right knee is facing the floor. The right leg rests on the toe. Straighten your legs and take a step forward and lunge with right foot. Continue alternating legs as many times as needed.
Biceps
As with any performance strength exercises, when training biceps with dumbbells are very important correct technique and concentration. Also try to avoid common mistakes doing biceps exercises. For example, many do not fix the shoulders and the body in a fixed position, which takes some of the load off the biceps. Only muscles that support elbow joint, while the shoulders, wrists and body remain motionless.
1. Curls with dumbbells
The dumbbell curl is one of the best exercises for training the biceps. The advantage of dumbbells over the barbell is in the increased amplitude of the turn of the hand, which provides a better study of the biceps muscle. This exercise can be performed standing or sitting on a vertical or incline bench. To perform it, take dumbbells and stand up straight (or sit on a bench). The elbows are pressed to the sides of the body and remain motionless throughout the movement. As you exhale, bend your elbows. On an inhale, extend your arms back to the starting position.
2. Bending the arms with dumbbells with a grip "hammer"
Hammer is an isolating exercise aimed at developing the shoulder muscle (brachialis), the muscle that is located under the biceps and which gives it such a desirable peak for all athletes. Perform the exercise standing or sitting on a bench. To do this, take dumbbells with a neutral grip and stand up straight or sit on a bench. The arms are extended to the sides of the body. As you exhale, raise the dumbbells to shoulder level. On an inhale, lower the dumbbells back to the starting position.
The peculiarity of this exercise is a large range of motion and a powerful peak contraction at the top point. The biceps receive the maximum load in this exercise. To perform the exercise correctly, sit on a bench and place your feet slightly wider than your shoulders. Take a dumbbell, bend over a little and rest your right elbow on inner part right leg. As you exhale, lift the dumbbell to your upper chest. On an inhale, return to the starting position. Perform the required number of times and repeat the exercise for the other hand.
4. Bending the arms with dumbbells on the Scott bench
The Scott Bench Dumbbell Curl is a targeted biceps workout. The advantage of this exercise is that it eliminates the use of cheating, so the biceps of the shoulder gets the maximum load. To perform it, sit on the Scott bench and take dumbbells in both hands, palms facing up. You can also take dumbbells with a hammer grip (palms facing each other) - to work out the shoulder muscle (brachialis). As you exhale, straining your biceps, bend your arms as much as possible, lifting the dumbbells to your shoulder. Lower the dumbbells as you inhale.
Triceps
When you train triceps, as well as any other muscle groups, you need to use various equipment, including dumbbells, in order to diversify the load as much as possible. Try to feel the work of the triceps and always follow the technique. Remember that when you focus on how your muscles work during a workout, you will use more muscle fibers. Therefore, each repetition and approach is more effective, and you get the desired results much faster.
French bench press is unique exercise for triceps training. This exercise allows you to work out the triceps along its entire length. When performing this exercise, the emphasis is on the load of the long head of the triceps. This exercise can be performed lying down or sitting. We propose to consider the implementation french press lying. Lie down on a bench and grab the dumbbells with your palms facing each other. As you inhale, bend your arms and lower the dumbbells to your ears. As you exhale, extend your arms at the elbows, returning to the starting position.
Another exercise with dumbbells for pumping triceps. This exercise may not be the best for training triceps, but doing it diversifies your arm training, which will undoubtedly benefit you. It is carried out as follows: take in right hand dumbbell and rest your left knee on the seat of the bench. With your left hand, also rest against the back or seat of the bench. Bend your working arm at a right angle - this will be your starting position. Now straighten your arm at the elbow to full extension, hold for a split second and return to the starting position. Perform the required number of times and repeat the exercise for the second hand.
Shoulders
In most exercises for deltoid muscles you hold the dumbbells at a considerable distance from the body, so they seem heavier than the barbell. Therefore, in order to properly work out the muscles, start exercising with not very heavy dumbbells. The following exercises will improve the shape of the shoulders by developing and strengthening the deltoid muscle.
This exercise strengthens the middle and anterior bundles of the deltoid muscles. To do this, set the back of the bench at a right angle. Take dumbbells and sit down. The knees are bent, the feet are flat on the floor. Bend your arms at a 90-degree angle and spread them apart so that your shoulders are parallel to the floor. The palms are facing forward. Tighten your press. The back is straight, the lower back is tightly pressed against the back of the bench. Holding the position of the torso, raise your arms with dumbbells above your head. Slowly return to the starting position.
The Arnold press is a basic exercise for the development of the deltoid muscles. In this exercise, all three beams are involved, but the main focus is on the middle and front beam. Due to the turn of the arms, the rotator muscles of the shoulder are also included in the work: coracobrachial, supraspinatus and infraspinatus. The technique for doing this exercise is as follows: stand up straight or sit on a bench. Take dumbbells in both hands and fix them at neck level, while pointing your palms towards you. Inhale and holding your breath squeeze the dumbbells up while rotating your hands at the wrists. Exhale at the end of the movement. Inhale and lower the dumbbells along the same path.
Breeding dumbbells in an incline is the most effective exercise for the posterior deltoid muscle. This exercise is the only one that allows you to qualitatively work out the back head of the delta. To perform it, take dumbbells and lean forward, slightly bending your knees. Hands with dumbbells are lowered down. As you exhale, spread your arms out to the sides at the same time. On an inhale, lower your arms to the starting position.
4. Breeding dumbbells to the sides
This is an isolation exercise for working out the middle bundles of the deltoid muscles. You can do it standing or sitting on a bench. To do this, take dumbbells with a neutral grip, palms facing each other. Stand up straight or sit on a bench. The arms are slightly bent at the elbows. As you exhale, spread the dumbbells to the sides without changing the angle at the elbows. On an inhale, lower your arms to the starting position.
Exists a large number of various exercises, many nuances and subtleties in the technique of their implementation. One of these nuances is the type of grip that is used when performing a particular exercise. And really, how to take the bar correctly, how to put your palm on the horizontal bar, from below or from above, and at what width should you keep your hands on the bar?
Why use different grips.
Different grips are used to pump muscles from different angles, more concentratedly affecting a particular area of \u200b\u200bthe muscle group. By changing the grip, you change the groups of muscles being worked out.
Thus, it turns out that there is no universal answer to the question: Which grip will be correct or which grip will be more effective. In most cases, the choice of grip will depend on the specific exercise and on the goals that you set for yourself when performing it.
Types of grips.
So, what are the grips? Depending on how the palm holds the bar or crossbar, there are three types of grip:
Straight or overhand grip.
Also called a pronated grip, from the word pronation, which means an inward rotational movement. In a position where the arms are lowered down, with such a grip, the palms will look back.
Neutral or Parallel.
In the position when the arms are lowered down, with such a grip, both palms are turned to the body and look at each other. The grip on the horizontal bar is also called neutral, when the palms look in opposite directions.
Reverse or underhand grip.
The so-called supinated grip, from the word supination, which means outward rotational movement. In a position where the arms are lowered down, with such a grip, the palms will look forward.
When performing exercises, the distance of the hands from each other is of great importance, therefore, depending on the width of the installation of the hands, the grips are also divided into three types.
Narrow grip.
With this grip, the hands should be placed already shoulder width apart. The amplitude of movement with a narrow grip is the maximum, which favorably affects the result. However, using narrow grip, you often connect not target muscles, for example triceps, which take part of the load on themselves and the effect of the exercise decreases.
Medium grip.
With this grip, the hands are shoulder-width apart. Medium grip the most common, considered classic and often serves for a comprehensive study of the muscles involved in the exercise. Ideal for beginner athletes.
Wide grip.
A wide grip is a grip when the arms are wider than shoulder width. With this grip, you can focus on the target muscle. However, this grip often reduces the effectiveness of the exercise, since it significantly reduces the range of motion.
According to the location of the thumb during the grip, the grips are divided into closed and open, or safe and dangerous, respectively.
Closed grip.
In this variant, four fingers hold the bar or crossbar on one side, and the thumb holds it on the other side, as if wrapping it around in a ring. When performing exercises with a barbell, this type of grip is usually used, since it is safe to hold the projectile with it. When performing exercises on the horizontal bar, it allows you to more tenaciously hold on to the crossbar.
Open grip (monkey, army).
This grip variant consists in the fact that the bar or crossbar is grasped not with four fingers, but with all five. Thumb in this case, it does not hold, but simply touches the projectile. It is believed that this grip helps to squeeze more weight. However, since the projectile can jump off the hand, it should be used with great care. In exercises with dumbbells, such a grip is generally not recommended. When pulling up on the horizontal bar, this grip is used by quite a few people, on this projectile this grip is also called monkey or army.
So, let's see what grips are used on various implements.
Grips when training with a barbell.
When performing exercises with a barbell, a closed grip is often used, which allows you to clearly fix the projectile in your hands. But still, there are also such athletes who are more comfortable holding the bar with an open grip. This mainly applies to back exercises and presses, especially the bench press, but since it is not safe, it will be better to use a closed grip.
Choice of direct or reverse grip often determined by the exercise itself, but a different grip width is often used when exercising with a barbell. All kinds of presses and pulls are often recommended to be performed with different grip widths, which contributes to a more complete study of the target muscles.
Grips when training with dumbbells.
Dumbbells should always be held with a closed grip. Unlike barbell exercises with dumbbells, it is possible to change the grip right during the exercise, this is often used. Holding the projectile at the starting point with one grip, we change it to another at the end point.
An example of a change in direct, neutral or reverse grip is the Arnold press or dumbbell side raiseswhen we supinate or prone the dumbbells while pressing to the top point. In exercises with dumbbells, the width of the grip is the distance between the hands, which is also customary to change in some exercises, bringing the hands together at the top and spreading them at the bottom, for example when bench press dumbbells.
The ability to use these techniques gives dumbbells an advantage over the barbell, which allows you to influence the muscles in a more diverse way and, ultimately, favorably influence their development.
Grips when pulling up on the horizontal bar.
This is where all kinds of grips are used, so it is with pull-ups on the horizontal bar. What you get as a result depends on how exactly you take up the crossbar. Different grips will help athletes with different levels of training achieve the desired result.
Using a reverse grip helps beginners in mastering pull-ups, as it makes it easier to perform the exercise due to the fact that a stronger biceps is included in the work and takes some of the load off the back. The width of the grip helps the experienced athlete to concentrate the load on certain areas of the back and work out the target muscles.
As you can see, different types of grip are an important part training process, so it's a good idea to take the time to learn how to use them in different situations. Knowledge of the subtleties and features various kinds grip, putting them into practice, will help to diversify and improve your workouts, which in turn will help you achieve the result you want.
Hammer curls are one of the classic exercises for the development of biceps and shoulder muscles. It helps to make the biceps voluminous and embossed, as well as increase the width of the forearm in a short time. The exercise is also known as hammer or mallet.
Exercise features
With neutral grip dumbbells or hammers train:
- biceps;
- brachialis (shoulder muscle);
- brachioradialis (shoulder muscle);
- round pronator.
One exercise helps to develop a number of small muscles. Some trainers refer to the hammer as basic exercises, but this is not entirely true. Developed muscle groups too small. Moreover, the movement is carried out due to the work of one joint. For these reasons, it is more correct to consider it isolated.
The main advantage of this type of bending is that it allows you to increase the overall muscle mass hands Muscle development is complex, and you will definitely be pleased with the end result.
The grip you use directly affects which muscles get the most work. Before you start training, pay attention to the following nuances:
- The more the palm looks down, the greater the load on the brachialis.
- The more the palm is turned up, the greater the load on the biceps.
- Neutral grip, when the palms are directed towards each other, evenly loads both of these muscles.
When choosing which grip to hold the dumbbells, think about which muscles you want to develop first.
Execution technique
How to do the exercise correctly? First you need to choose the right dumbbell weight. It is generally recommended to work with a weight that allows you to complete 8-10 reps.
If you are an experienced athlete, then you can choose super-heavy weight for 4-6 reps, and perform the last lifts with the help of your body. But this practice requires a perfectly honed movement technique. It is necessary to break this very technique skillfully, understanding the process of muscle work. Otherwise, there is a big risk of getting grass.
Technique for performing hammers standing and sitting. Proper execution hammer flexion looks like this:
- After you decide on the load, take your starting position. Stand up straight and put your feet shoulder-width apart. A slight natural deflection should form in the lower back. Make sure your posture is comfortable and stable enough.
- Fix the elbows on the sides of the body. Make sure that they do not move forward or backward during the exercise.
- Grab the dumbbells with a neutral grip. A neutral grip means that the palms of the dumbbells are facing each other.
- As you exhale, raise your arms almost to shoulder level. Achieve peak muscle contraction. It is important to say that the peak contraction of the biceps occurs a little earlier than the brush touches the shoulder. Bringing the forearm to a vertical position, you remove the load from the biceps and transfer it to the tendons. Therefore, hands must be raised without bringing the forearm to a vertical position. Try to concentrate on the exercise and be aware of the work of the muscles. This is a very useful skill for an athlete. Hold at the top peak for a few seconds.
- Slowly lower the dumbbells down, returning to the starting position. Without stopping, raise your hands again.
- Repeat the required number of times (8-12), rest and do 2-3 more sets.
The hammer can be done sitting or standing, lifting the dumbbells at the same time or alternately. It all depends on your physical fitness.
If the above exercise seemed too difficult for you, you can simplify it a bit. First, change the starting position. Sit on a bench, spread your legs wide and straighten your back. Next, try lifting the dumbbells alternately and at the same time. Usually lifting dumbbells at the same time turns out to be easier, since in this case it is easier to coordinate movements.
Hand exercises will be most effective if you follow a number of simple rules when performing them. To improve your workout results, pay attention to the following recommendations:
- Start each session with a warm-up. Rotational movements in the joints and vigorous warming up of the muscles of the hands will make further dumbbell lifting less traumatic.
- Make sure that during the approach, the position of the dumbbells in your palms does not change, and each subsequent lift is performed with the same grip. It is the grip that affects the distribution of the load on the biceps and brachialis.
- Avoid unnecessary movements during the exercise. The tilt of the body and the instability of the elbow significantly reduce the load on the biceps, thereby making the exercise less effective.
- Train at a moderate pace and do not take unnecessary pauses. End the session by stretching the target muscles.
Mastering the hammer, it is better not to unbend your arms to the end at the bottom point. So the muscles will maintain tension during the entire exercise.
Hammers are an exercise that increases the volume of the biceps and gives it relief in the shortest possible time. By combining it with other arm exercises, you can achieve amazing results.
