Dumbbell workout at home: top effective exercises

Exercising at home can be as productive as in the gym! Learn how to properly tone your body with dumbbells for 15 minutes a day.

Dumbbells are the most convenient and affordable type of sports equipment for exercising at home. They do not take up much space, are sold in any sports store, are cost-effective and, most importantly, are easy to use. Dumbbells provide excellent muscle work when used regularly and correctly. You can work out both for weight loss and for maintaining muscle tone.

Home workout with dumbbells for women

To lose weight, use a light weight: 2-5 kg dumbbells are perfect for this purpose. In addition, it is important to do 12-15 repetitions minimum for effective weight loss. Rest between sets - 30 seconds, and between the exercises themselves - 60 seconds. If you do not need weight loss, but dream of strong muscles, then the number of repetitions should be about 10, and the pauses between approaches can be longer

Dumbbell workouts are good not only for the upper body, but also for strengthening the abdominal muscles, with them you can do squats and lunges to shape the toned buttocks and thighs

To make your classes as effective as possible, try to practice regularly at the same time. For example, 3-4 times a week in the morning or in the evening. Consistency is important for the muscles to adapt to the load, then the visible result will not be long in coming

Dumbbell home workout program

A home workout program for women must include exercises to maintain the tone of the pectoral muscles, exercises to train the arms, abs, back and front surfaces of the thighs and buttocks.

The workout includes exercises in standing and lying positions with elements of aerobics, so you need to choose such dumbbells that you can easily lift over your head. For beginners, dumbbells weighing 2.5 kg each are suitable.

Exercise for the biceps, legs and buttocks

This exercise allows you to effectively work the biceps of the arms, legs, and buttocks.

1. Place your legs slightly wider than your shoulders so that your legs are parallel to the floor during squats.
2. Unfold the socks 45-60 degrees.
3. Go down, bending your legs and arms at the same time.
4. Do sets of 10-12 reps.

Dumbbell Rows to the Chin

Exercise aimed at working out the shoulders and triceps.

1. Take the dumbbells with your palms facing you.
2. Pull your arms with dumbbells to your chin.
3. Raise your shoulders and elbows so that your palms are below the level of your elbows.
4. Do 3 sets of 10-12 reps.

Triceps Exercise

An effective exercise for working out the triceps and the relief of the arms.

1. Spread your legs shoulder-width apart.
2. Take one heavy dumbbell with both hands (5 kg).
3. Bend your arms so that your elbows are facing the ceiling.
4. Bend and unbend your arms at the elbow joint, but make sure that your forearms are perpendicular to the floor.
5. Do not spread your arms to the sides, try to keep them as close to your head as possible.
6. Do 3 sets of 10-12 reps.

Bent over row

Exercise to work out the muscles of the back and triceps.

1. Bend your knees, bend forward 45-60 degrees.
2. Keep your back straight and slightly deflected.
3. Pull the dumbbells towards you, squeezing the shoulder blades at the highest point.
4. Keep your hands close to your body, do not pull your elbows to the sides.
5. Do 3 sets of 10-12 reps.

Spread tilt

Exercise for working out the back and back beam of the shoulders.

1. Bend your legs at the knees, bend 60 degrees.
2. Keep your back straight, keep your hands with dumbbells in front of you, slightly bending at the elbows.
3. Spread your arms out to the sides so that your elbows are facing the ceiling.
4. When raising your arms, squeeze your shoulder blades at the highest point.
5. Do 3 sets of 10-12 reps.

Arnold bench press

Exercise to work out the biceps and shoulders.

1. Feet shoulder-width apart, hold the dumbbells with your palms away from you.
2. Bend your arms so that your elbows are pressed against your body. Do not spread apart.
3. Squeeze the dumbbells up.
4. Put your hands with dumbbells down.
5. Do 3 sets of 10-12 reps.

Lunges

Exercise for the legs, buttocks, hips and shoulders.

1. Take the dumbbells and lunge with one leg back.
2. Bring your knee forward and up, thigh parallel to the floor, squeeze the dumbbells up.
3. Return to starting position.
4. Repeat the exercise 10-12 times on each leg.

Laying dumbbells lying

Exercise to train the muscles of the chest.

1. Lie on the floor, bend your knees and lift them perpendicular to the floor.
2. Keep your back on the floor.
3. Keep your hands in front of you, slightly bending at the elbows.
4. Spread your arms with dumbbells to the sides and bring them back.
5. Do 3 sets of 10-12 reps.