Best exercises with dumbbells for home

Dumbbells are the most common exercise equipment in the world and probably the oldest. In ancient Greece dumbbells or "halteres" was used not only for competitions in weight lifting, but also for the long jump. Today manufacturers of sports equipment offer a huge variety of types of dumbbells as Celerity and collapsible, allowing to adjust the lifted weight.

To overestimate the benefits of training with dumbbells is quite difficult – they can be used to work out the maximum number of groups of muscles of the human body. What distinguishes the dumbbells from the most bulky equipment with them you can do at home.

To enumerate all the exercises with dumbbells is almost impossible, so we chose only the best of them.
 

Romanian rise



This type of deadlift is designed to increase the strength of the muscles of the buttocks and thighs.

Feet shoulder width apart, knees slightly bent. Grab a dumbbell and slowly, on straight legs, bend forward, keeping your back straight. Bring the dumbbells up to mid-shins, and exhale return to starting position. Breathe in while bending and exhale when raising the dumbbells.
 

Squats with dumbbells



Are the same as normal squats, with the only difference that you increase your body weight two dumbbells in your hands.

Start doing squats, lowering the dumbbells along the body. When your thighs become parallel to floor, raise up to the starting position.
 

Hammer



This exercise can be performed both standing and sitting, leaning back on the bench with a straight back.

On inhale, begin to bend the arm, raising dumbbell to shoulder. Help body and keep the elbows close to the torso. Exhale slowly and gently lower your hand.

This is a very good exercise for the muscles of the biceps and forearms.
 

Thrust dumbbells in the slope



To perform a thrust in the slope, you will need a bench. Rest your left knee and left hand on the bench and take in the right hand dumbbell. Lower the hand with the dumbbell down and to breath, move her to the thigh. Keep the hand in motion, was down as low as possible.

This will stretch and strengthen the muscles of your back.
 

Lifting a dumbbell from behind the head



You should take a dumbbell with both hands in the middle. Put your hands with the dumbbells back by bending your elbows, exhale and lift them over your head. It is very important to help yourself by using your shoulders to perform this exercise, keep the elbows close to the torso.

This workout focuses on strength development triceps.
 

Mill



This and the following exercises are not for the faint of heart. Lift the dumbbell over your head. Hand with a dumbbell exercise you all have to keep straight, and it is not so easy to perform. Expand your feet at an angle of 45 degrees and begin to bend with your free hand tanasi to the opposite leg. Touches the floor, return to starting position. Just look at the hand with the weight and remember, this arm should remain straight.

Also interesting: the Spartan workout for all muscle groups

Legendary BURPEE exercise: burning a record amount of calories!

 

 Push-UPS/ deadlifts with dumbbells



Take the normal position for push-UPS, moving the body weight on the foot and on the hands holding them dumbbells. Do a push-up, and then bend one arm with a dumbbell at the elbow and hold it up to your chest. Then expand the torso and bring the dumbbell over your head on a fully arm's length. Return to starting position and do the same thing with the other hand.published

 



Source: dnpmag.com/2016/10/16/luchshie-uprazhneniya-s-gantelyami-dlya-vorkauta/