Exercises at home
Legs . Squat with dumbbells
We will rise directly, we keep dumbbells on elongated arms, we will put feet on width of bones of a basin, we put feet in parallel. We'll sit so that the hips are parallel to the floor and simultaneously stretch the buttocks back, the body does not tilt forward and do not bend in the lower back. Straighten, we repeat the movement up to 20 times, we will make 4 series.
Exercise "Mach with dumbbells"
We will rise on knees, hands we shall be propped against a floor. We press the dumbbell with the foot bent at the knee, raise the leg with the dumbbell so that it is parallel to the floor, repeat to 15 times, and execute each foot in 4 series.
Exercise "Lunge with dumbbells"
We will return to the starting position, it is the same as in the first exercise. We put the right foot forward, and the left foot on the toe, we transfer to the right foot the weight of the body, we perform the squat, We return to the starting position. But we do not straighten the knees. Exercise is repeated with each leg for 20 times, we execute 4 series.
Exercise "Leg Bend"
We lie face down on the floor, we press the dumbbell between the feet, bend the legs, pull the dumbbell to the buttocks and gently return it back, repeat 20 times, execute 4 sets.
For the back
Exercise "Traction of dumbbells to the belt"
Put your legs together and stand up straight, keep dumbbells in your hands together. Body tilt forward, at an angle of 45 degrees, pull up to the belt 2 dumbbells at the same time and put it in its original position. We repeat 15 times, 3 series each.
Exercise "Static thrust with dumbbells"
Stand straight, we keep the dumbbells in straight hands, we carry the slopes forward, the knees are slightly bent, we pull the dumbbells to the middle of the shin, we return to the original position, repeat 15 times, perform 3 series.
For breasts
Exercise "Dumbbell Bench Press"
We lay our back on the pillow, so that the elbows do not touch the floor. Take the dumbbells in your hands, stretch your arms up. Loins do not tear off the floor, legs bend at the knees, feet of feet stand on the floor. Dumbbells slowly lowered down, we feel the muscles of the chest, then slowly push the dumbbells up. We will repeat up to 15 times, we will execute on 3 series.
Exercise "Breeding of hands with dumbbells"
We lay with our backs on the pillow, our elbows do not touch the floor, and we straighten out straight arms with dumbbells, touch the floor with elbows. Repeat 12 times, for 3 series.
Arms
Exercise "Complex exercise for hands"
We will rise directly, we will lower hands with dumbbells. We'll draw up the right hand, lower the dumbbell behind our backs and at the same time with our left hand we carry the lifting of the dumbbell to the biceps, we repeat this simultaneous movement 12 times, change hands, perform 3 series from each hand, work triceps and biceps at the same time.
Exercise "Press"
We lie in the starting position for twisting, hold one dumbbell behind the head, make 20 twists with a dumbbell in 4 series. Breathing during the exercise is not delayed, we do not tear the loin from the floor.
Exercises with dumbbells for the stomach
Here you can make a small remark, because the abdominal muscles are also muscles, like others, they need a special approach in training. There is such a rule that more does not mean that it will be better. It will be enough if each of the following exercises is repeated 15 times in two sessions. When training abdominal muscles we breathe not deeply, but only superficially, then the stress will become less.
We begin with the rise of the knees. It will take a crossbar, which we set so high that the legs could touch the floor, and the body to hang freely. Hanging on the crossbar, slowly bend the knees until we touch the chest. We will hold them for a while, then lower them down. This exercise is effective for abdominal muscles.
We train the abdominal muscles by "twisting". To do this, we lay on the floor, bend our knees at a right angle. Put your head on your chest and look at the ceiling, do not change the position and this is the main thing in this exercise. Then with the help of the abdominal muscles we lift the upper half of the body and lower it to the knees, do not change the position of the knees. We will not hold this position for long, then we return to the starting position. This exercise is done with the hands behind the head, it is aimed at the upper abdominal muscles, and for training the lower muscles, we stretch our hands to the socks.
Chest
Not only men dream of an elastic and beautiful breasts, but also women. Let's start with an easy exercise.
Push ups
We lay on the floor, hands are held parallel to each other at the chest level. Then slowly lift the body and lower it not completely. Watch to keep your hands energized. The back is parallel to the floor. Exercise trains not the pectoral muscles, but more biceps. A simple variant of such an exercise is push-ups from a chair or from a wall, crossed and bent legs.
Exercise "butterfly"
You need a bench and dumbbells. We lay on a bench, in each hand we take a dumbbell, raise it at an angle of 90 degrees. Hands are bred in different directions, until we get a straight line with the body, then again connect them. In this exercise, stress on the pectoral muscles is the most optimal.
An exercise
We put our feet directly at the width of the shoulders, make one step forward and move the weight of our body to this leg. In each hand we take on a dumbbell, with a weight of two kilograms. We bend our arms in the elbows, but not to the chest. We take our elbows to the sides parallel to the floor and return to the original position. Exercise is suitable for triceps and for pectoral muscles.
The last exercise
The starting position is on the bench. We take dumbbells and stretch our hands in front of us. We bend our arms so that the elbows are at right angles.
After exercises at home with dumbbells, pull for 10 minutes the main muscle groups. Follow these exercises, but consult your physician beforehand if you can do these exercises at home, taking into account your illnesses.