Home workouts are at their peak: no need to buy a subscription to a fitness club, waste time on travel. In addition, you can practice at any convenient time. You don’t need any sportswear or special strength and cardio equipment for this. All it takes is two dumbbells and some free space.
The benefits of training with dumbbells
Exercises with free weights involve a huge number of muscle groups, they create more tension in the neuromuscular system than isolation exercises performed on simulators, where the trajectory of movement is initially set. That is why these sports equipment are popular both in fitness clubs and when doing physical training at home and in the fresh air.
The benefits of doing exercises with dumbbells are enormous, and the harm is minimal. With regular exercise, you can achieve relief and build quality muscle mass without leaving home. Plus, many people don’t have enough room in their apartment to train with a barbell, while dumbbells don’t need a lot of room, so they can be used for a great, full workout anywhere also check this web YourWorkoutBook.Com for best dumbbells for home gym.
Advantages of Dumbbell exercises at home
- The metabolism improves,
- Burns calories in a shorter time
- Improves coordination and develops the ability to keep balance
- Reduces the risk of injury while playing sports or other activities
- The cardiovascular system is trained
- Muscle endurance and strength are increased so you can exercise for a longer period of time
Dumbbell Exercises for Home Workout
With just a couple of dumbbells at hand, you can do a dozen exercises for completely different muscle groups. In this case, you should not chase the scales. This will not lead to anything good. Despite the inherent safety of the projectile, too much weight and improper technique can damage the joints and can cause injury. So it’s best to move gradually, adjusting the weights to your fitness level, and gradually build up the load.
1. Dumbbell Curl
This hybrid exercise consists of two movements: the curl and the press. When flexing, we load the biceps, while pressing – the front bundles of deltas and a little triceps. This is how we engage antagonist muscles that don’t normally work together.
Execution technique:
- Stand up straight, pick up two dumbbells. The shells are placed parallel to each other.
- Turning your hands with your palms towards you, begin to raise the dumbbells to your shoulders.
- Then, as you exhale, lift the dumbbells up to straight arms.
- Lower the dumbbells to your shoulders and return them to their original position.
- At each stage, control the movement of the arms and do not use inertia so that the load goes exactly to the target muscles.
2. Dumbbell push-ups
Dumbbell push-ups develop the muscles of the core, back, shoulders and chest. In addition, the load goes to the triceps and slightly biceps of the shoulder, and the muscles of the core, buttocks serve here as stabilizers.
In this exercise, we work on two movements at once: push-ups and deadlifts. It strengthens the muscles much better than just doing one type of movement. In addition, this is how we prevent injury by training antagonist muscles. After all, trauma often occurs when we are working on the strength development of one type of muscle, while the antagonist muscles can remain much weaker and when some specific exercise is performed, we can injure a weaker muscle group.
It is done as follows:
- Place your inventory on the floor. Take a lying position and grab the dumbbells with your hands in a closed grip.
- Do a push-up. The lower you go, the better.
- Squeeze yourself into straight arms, using your chest muscles.
- Then pull one dumbbell towards you up to the level of your ribs and slowly lower it back to the floor.
- Repeat the push-up and pull up with the other hand. This counts as one repeat.
3. Bent over with dumbbells
This exercise develops the posterior deltas. The small round muscles are also involved in the work when extending the shoulder, and the rhomboid muscle and the trapezium when the shoulder blades are brought together.
The technique is as follows:
- Hold the dumbbells in our hands with a parallel grip.
- Tilt the body forward, the less the tilt of the body, the more load is transferred to the middle beams of deltas. Dumbbells hang on straightened arms.
- The elbows are fixed, movement is only in the shoulder joint.
- Tighten the dorsal deltas and slowly move your elbows from a position in front of your chest behind your back.
- Do the swing until the moment when the shoulder begins to rise so that the entire load goes through the rear deltas. As soon as the shoulders begin to rise, we fix the position and lower the dumbbells to their original position.
- The weight of the burden and the strong swing are not the main thing here. It is important to feel the load on the back beams of the deltas, focusing all the work on them.
4. Overhead Squat Press
One of the best exercises with dumbbells, which allows you to work out the whole body at once: shoulders, arms, core muscles, thighs, gluteal region.
The bench press is performed as follows:
- Stand with your feet shoulder-width apart, take a squat position, grab the dumbbells from the floor and lift them onto your shoulders.
- Exhale, stand up and squeeze the dumbbells up to incomplete extension of the elbow joint.
- On inspiration, we come to the starting position, also taking the pelvis back, we try to keep our back straight. The support falls on the heels. The dumbbells should touch the floor every time.
5. The curl of arms with dumbbells for biceps
There are many options for curling the arms with dumbbells. You can do this in a sitting position or standing, with or without supination, alternately with each hand or simultaneously. Let’s take a look at the most popular technique using standing dumbbell lifts.
The order of execution is as follows:
- Take the starting position: the body is straight, arms with dumbbells are lowered along the body and elbows are slightly bent and pressed to the body.
- Exhaling, we raise the weights up almost to the shoulders. In this case, you should not stagger. This greatly simplifies the work and does not allow the biceps to strain. You need to control every movement and work out the negative phase well.
- Hold for 1-3 seconds and gently lower the shells down, fully straightening your arms.
6. Dumbbell bench press lying on the floor
Dumbbell bench press is a great option for athletes who do not have the opportunity to train in the gym. Exercise effectively develops the pectoral muscles, and in part the front deltas and triceps. Unlike barbells, dumbbells allow you to develop muscles more symmetrically, because they do not remove part of the load from the weaker arm.
