How to become strong and slim: exercises with dumbbells at home

Don't think that strength training is meant to build muscle. The benefits of strength training are more than creating a beautiful relief on the body. To increase the body's defenses, strengthen the spine, train the heart and respiratory system - these are just a few of the benefits of strength training. Usually strength training has a different motivation, as, in fact, the result. This is especially true for power loads when exercises with dumbbells are performed at home. The complex is designed both for the formation of voluminous muscles, and for maintaining a figure in good shape or tightening sagging skin on the abdomen, inner thighs and arms. Today we will consider a set of basic exercises with dumbbells at home and the recommendations of the trainer to achieve the best result.

Benefits of strength training for the body

Even if your body is perfect, strength training is a must for everyday life. You can not do without exercises with dumbbells or kettlebells to improve the quality of life. It is much easier to climb stairs with developed muscles or carry objects. Constant physical strength training improves metabolism and saturates the body with oxygen, increases the level of dopamine and serotonin - these substances cause a state called "runner's euphoria", when mood and subsequent mental activity improve.

Weakly developed muscles under the weight of time lead to poor posture, weight gain and health problems. Exercises with dumbbells at home can not only maintain a beautiful posture, but also align the spine, eliminating stoop or hump.

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Strength training is essential for building six pack abs or biceps, as well as increasing range of motion. The musculoskeletal system constantly trains, becomes more resilient and stronger, respectively, the body's resistance increases under the influence of viruses, bacteria, and temperature changes.

Among other things, strength training perfectly trains the heart muscle, one of the main ones in our body, preventing the development of heart attack and stroke. It doesn’t matter what you choose for the load in the exercise - dumbbells, weights, or plastic bottles - the body will gradually increase its protective functions, metabolism will speed up, mental activity will noticeably improve.

Doing exercises with dumbbells at home to your favorite music will cheer you up, improve your self-esteem and improve your appearance.

Exercises with dumbbells at home

Make a significant contribution to your development and start studying at home. To do this, it is worth sticking to the training plan.

Read also: How bodyweight strength training can work wonders

Strength training features:

• Commit to strength training at least 2 times per week, spaced 3 days apart.
• Use the dumbbell or kettlebell weight that is right for you. Beginners can take 1 kg, after some time of training, you can use dumbbells of 2-3 kg. And who has mastered these loads, go to 4 kg dumbbells.
• Never start with strength training right away. To warm up, stretch, jump rope, run in place - let the muscles warm up.
• For tangible results, do 2 or 3 sets of exercises and rest for 5 minutes between sets.

Exercises with dumbbells at home: what to look for

1. Lunges with dumbbells

Spread your legs wide, bend your arms with dumbbells at the elbows and hold them near your shoulders. Perform lunges to one side and to the other, bending one leg and straightening the other. Repeat 10 lunges to each side.

2. Dumbbell Forward Bent Over Pull Up

Place your feet shoulder-width apart, lean forward and grab dumbbells in your hands. The back should be straight when leaning forward. Lower the dumbbells to the floor and lift, bending your arms, repeat 25 times.

3. Dumbbell abduction

Take the load in your right hand and lunge forward with your left foot. Fix the position and rest your left hand on your knee. Raise your arm and pull the dumbbell to your chest, then take the arm with the load back. Lower the straightened arm, repeat 20 times with each arm. When you master the abduction of a hand with a dumbbell from a lunge, you can move on to complicating the exercise. Stand up straight and lean forward while holding dumbbells at outstretched arms. Keep your back straight, take your straight arms with dumbbells back. Do 10-20 times, depending on experience.

4. Raising your arms above yourself with a load

Place your feet shoulder-width apart and raise the dumbbells. Straighten your arms, holding the load, and lower them. Do this exercise 20 times.

5. Abs Corner

Place dumbbells on either side of your legs. Leaning on the load and straining the press, raise your legs perpendicular to the body. Hold the position for 5-6 breaths.

Trainer's tips for improving the effect of training

How to get a tangible effect from doing exercises with dumbbells at home:

• Exercise regularly, it will help to create the perfect figure. It takes less time to complete exercises with dumbbells than aerobic workouts. Strength training burns 2x more calories than non-weight training.
• Determine your weight: the last repetitions of the exercise should be difficult.
• Exercises with dumbbells at home can pump all kinds of muscle groups in the body. The emphasis is on arms, shoulders, abs, legs and buttocks.

Strength training at home is an excellent alternative to running, training in the gym according to a special program. Experiment with weights, strictly follow the advice of the trainer and do exercises with dumbbells at home in a good mood.