The modern world offers a huge number of opportunities for people who want to improve their body and also become healthier.

Motivational advertising encourages people to take care of their body by showing massive athletes and bodybuilders in gyms, but does everyone want to be like them? Surely many, after deciding to do something, begin to feel the fear of failure, and some are afraid of “over-pumping,” which brings you to the topic of this article. The best choice is exercises with dumbbells at home.

Advantages of dumbbells

Dumbbells play an important role in exercise, building and strengthening muscles for both professionals and ordinary people. It is almost impossible to remember all the exercises performed with their help.

The sports equipment market offers the buyer a number of different types of dumbbells, divided into two main groups: with the ability to adjust the weight and without. Collapsible dumbbells will cost more. Over time, you will be able to increase the number of plates on the bar and continue to strengthen your muscles.

This article invites everyone interested to get acquainted with the world of dumbbells, and for experienced users to discover new information.

How to choose dumbbells

Each person is a person with individual taste and his own characteristics, so you need to select dumbbells to suit your needs. These tips will help you choose:

1. Functionality. It is important to know that for optimal physical development you need to start small and take steps forward. It is useful to be able to increase and decrease the weight during dumbbell training at home, this is possible due to the number of weights on the bar. An important component of dumbbells are the weight plates. They are available in almost any weight, starting from 0.1 kg. We recommend pancakes weighing from 0.5 kg to 2 kg.
2. Convenience– the key to successful training. Having chosen beautiful but uncomfortable shoes, it is very difficult to feel free and ready for achievements. Let's draw an analogy with sports. The equipment will be good if it suits you personally. Dumbbells must be made with high quality, and this is manifested in the covering of the bar with rubber or notches that help to hold the equipment during training.
3. A less important point is appearance of this device. Exercises with dumbbells for women are why you need beautiful bright equipment. They should inspire a desire to work on oneself, and for some, a color that is pleasing to the eye will also be important.

Basic rules of training

Many people advise starting classes with an experienced trainer, because he helps determine what load will be optimal for training a particular person. Others do not advise getting upset if you are unable to visit the gym, because all the necessary information is on the Internet. This article will also help you understand an important component of training - dumbbells.

Every two months you should increase the load; the body begins to get used to the weight and does not make the necessary efforts to increase muscle mass. The next paragraph will give an example of an effective exercise with dumbbells at home. It's simple - by periodically lifting weights, the body strengthens and becomes stronger.

Warming up before starting classes performs the same important function as the workout itself. Preparing for a lesson makes it possible to improve processes in the body, without which there is a risk of serious injury.

The effectiveness of exercise depends first on the technique of execution, and only then on the weight of the dumbbells. It is worth noting that overwork has a very negative effect on subsequent training.

Stretching is performed after finishing a workout on a muscle group that was tense. The goal of a good one is to relieve fatigue and restore strength.

Proper nutrition is another extremely important condition for effective training.

Exercises for Beginners

An exercise such as a squat can be performed with or without dumbbells. A more effective method is to use dumbbells. The list of exercises with dumbbells at home for men is constantly expanding, professionals create new ways to train muscles every day.

The following is a list of basic exercises with dumbbells for beginners, which will help you get into the rhythm of your training and understand the training system. The list includes a set of exercises performed to train all muscle groups:

• squats;
• bench press with dumbbells, performed with arms raised in front of you and from the sides;
• alternately bending your arms in front of you, as well as from your hips;
• traction (taking a standing or sitting position, you need to bend your arm, bringing it to the forearm and back);
• when lifting the apparatus correctly above the body, the load on the triceps will be given;
• to strengthen, you need to do arm raises while lying down;
• The shoulder muscles are strengthened by extending the arms while bending forward;
• the chest is trained by alternately pulling projectiles to the chest;
• dumbbells significantly increase the effectiveness of lunges.

Workout program for men

Split

This program is aimed at strengthening and increasing muscle mass. All exercises are selected for training with dumbbells at home for men. This program takes exactly four weeks, including 4 workouts every week.

The workouts are divided into four parts. Each is designed to ideally pump a specific muscle group, namely:

1. Pectoral and back muscles.
2. Triceps and biceps.
3. Abdominal and leg muscles.
4. Shoulders.

Structure

The basic structure involves super sets consisting of three exercises, one after the other, and a rest after finishing the last one. To move on to the next exercise, you need to complete all the approaches prescribed in the plan. These exercises are great for all categories of people.

Progress

A mandatory requirement for obtaining the desired result is the exact implementation of the plan.

Fulfill:

• 4 approaches;
• 10 reps;
• 60 or 0 seconds rest;
• 2010 – temp.

Lying on the floor, hold the implements at chest level. Do not bend your elbows in a fixed position. Lower your arms down and then lift them, fixing them in the first position.

This exercise allows you to get a good feeling due to the fact that this position is quite stable, and this contributes to lifting a lot of weight.

Taking dumbbells and taking a lying position (with your arms wide apart and your legs together), bend your elbows, lowering your body slowly and technically, and after reaching the minimum height, vigorously and quickly straighten your arms, returning to the first position.

Bend forward, holding the projectiles (palms should be directed towards each other), pull the projectiles towards your chest, and then technically lower them to the previous position.

This exercise pumps up the muscles of the upper back. The lower part should also be tense.

After taking the required weight, be sure to lean forward. Keeping your back as straight as possible, lift the apparatus to shoulder height (elbows slightly bent), and then lower it back to the first position.

By performing the exercise correctly, you can achieve great success in training the rear deltoids and upper back.

This exercise requires you to take dumbbells while lying down (arms should be shoulder-width apart) and straighten up in a straight line from head to toe. By bending your elbows, lower your body little by little, and then vigorously rise to a fixed position.

Hands

Squat down, placing your elbows on your hips. Raise the dumbbells so that the biceps are tensed in the upper phase, and then smoothly lower them to the first position.

Standing straight, hold the projectile above your head in your previously chosen hand. Bend your arm, lowering the dumbbell behind your back, and then lift it to a fixed position. The exercise is performed with each hand in turn.

Holding the implements in your hands (arms bent), bend over, keeping your back straight. Straighten your arm and move it back, and then lower it to the first position. The exercise is performed with each hand in turn.

Standing straight, hold the dumbbells at your sides. The elbows should be pressed to the body so that other muscles do not strain while lifting to the shoulders. Only the biceps should work in the upper phase.

Taking a prone position, place your hands in such a position that the shells touch each other. Bend your arms, slowly lowering your body, and then vigorously rise to a fixed position.

Stand so that your back is straight and your arms with the apparatus are turned forward. Press your elbows to your body, lift the exercises to your shoulders (the biceps should work in the upper phase), and after doing this, lower your arms down to a fixed position.

Legs and abs

Standing straight, arch your back slightly and hold the apparatus in front of you. During the exercise, it is strictly forbidden to bend your back. Squat technically, without falling down, until the dumbbell is as close as possible to the floor, and then return to the first position.

This exercise is performed standing, holding the apparatus above you. Move the dumbbell clockwise the required number of times, and then change to the opposite direction.

Standing straight, hold the apparatus in both hands above your shoulder. Squat down a little, lower the projectile along an inclined line across the body, and then move backward, returning to the first position.

Standing straight, lower your arms with dumbbells along your body. Next, you need to take a step forward so that your legs are bent at a right angle, and then push with your front leg to stand up again and return to the first position. Switch legs after completing reps.

Standing up straight, with dumbbells already taken in each hand, begin to squat as low as possible, and after reaching the minimum height, begin to jerk the dumbbells upward in order to take the first position.

For this exercise you need to lie on the floor. The dumbbell should be at chest level. Start by tensing your abs, and then lift your torso and back to a fixed position.

Shoulders

This exercise is performed standing or sitting with dumbbells held at shoulder height. Start by raising the bar above your head until your arms are completely straight. After that, lower it to the first position.

This exercise is also performed standing with apparatus. Keep them at the front of your body without bending your elbows. Raise the dumbbells until they reach the level of your chin, and then lower them to the first position.

Perform this exercise standing by holding dumbbells and lowering them along your body. Turn your palms towards each other. Lifting in different directions, take a slight forward bend. After lifting, return to the fixed position at a moderate pace.

Shoulder Raise

This exercise is performed standing with your arms down. Take dumbbells in your hands, then begin to raise your shoulders, pausing. Then they return to a fixed position.

The exercise is performed standing or sitting with equipment previously taken in hand, raised to shoulder level with palms facing you. You must lift the implements above you, turning your wrists and straightening your arms as much as possible, and then lower them to a fixed position.

Stand straight, holding the implements in front of your body and do not bend your elbows. Raise the implements to shoulder level and back to the first position.

Exercises with dumbbells at home are no less important for women than for men. Every woman wants to look great, and dumbbells are perfect for this purpose. Fitness for women using weights plays an important role in building muscle mass and losing weight.

To perform the exercise you need to lie on the floor and bend your knees. Take the dumbbells in your hands and extend them in front of you, then bend your elbows 90 degrees and straighten them. Do everything slowly and technically.

Taking dumbbells, begin to lunge back with one leg and bring the other forward. Dumbbells should be held at head level with elbows bent. As you perform the lunge, your arms should press the dumbbells upward. Then the whole body returns to its original position.

Lift one leg up, bending it at the knee. Remain standing on the second one, raising and lowering your forearms above head level and down to shoulder level. Your arms should be bent at right angles.

"Boxer"

Leaning forward a little, bend your knees and straighten your back. You need to stretch your arm forward, the other back, and then change the position of your arms so that your back is in line with your front arm.

Lifting with dumbbells lying down

To perform this task, you need to lie down and slightly bend your legs or raise them in a bent position for a more intense load on the abdominal muscles. Start spreading your arms with dumbbells in different directions, bending them slightly, and then return them to a fixed position.

This exercise requires you to hold the apparatus with your palms facing your body. Next, begin to lift the dumbbell to your chin, while feeling the shoulder muscles, and then lower it to a fixed position.

Proper nutrition during training

The training program for dumbbell exercises at home includes the proper nutrition needed by the athlete. Every person who is interested in sports should know that nutrition plays as important a role as the workout itself.

There are several rules that professionals follow:

• eat a lot of vegetables and fruits, which are easily digestible and do not provide extra calories;
• be sure to calculate your diet for BZHU;
• eat little but often;
• drink at least 2 liters of water per day.

Recovery

As you know, the main muscle growth occurs after the end of training, namely during rest. It is important to note that sleep is an essential component for quality training. Cycling of training performs one of the most important functions, so maintaining cyclicality affects the growth of muscle mass.

Video

This video contains a 15-minute workout for girls with dumbbells.

Unfortunately, not all subscribers to our blog have the opportunity to visit the fitness center. Guys, this circumstance should not become an insurmountable barrier to a healthy lifestyle. I assure you that the result can be achieved even at home!

An expensive subscription to an elite fitness center cannot guarantee the achievement of the desired effect - everything depends solely on the person’s morale.

If you are ready to relentlessly move towards your cherished goal, without deviating from the intended course, then you will definitely become the owner of an ideal figure without leaving your apartment. Ask me: How? The answer is quite simple: Training with dumbbells at home. ?

A time-tested method that is relevant for both professional athletes and novice athletes. The main thing is to want it. Can't believe it? I invite you to read this instructional article, which will give you a formula for a toned body at home.

Features of the training system

A special feature of the training program is the basic working out of all muscle groups. For training, we do not need a variety of equipment and modern sports equipment of the 21st century - we need two dumbbells, the design of which involves increasing the weight.

We will not get carried away with strength training, we will focus on three days a week - Monday, Wednesday and Friday. For each session, determine the muscle groups that you will pump - you don’t need to load the whole body at once. You can devote your free time from strength training to aerobic exercises, which will help burn subcutaneous fat that hides the treasured relief.

Current advice: “The training system is effective for both girls and men - only the “working” weight changes. Such exercises can be done together, morally supporting the partner and providing the insurance necessary in some activities.”

Simple exercises with dumbbells for home

I propose to analyze in detail the exercises that are optimal for performing at home. Some I do myself. ? Basic training program, relevant for rooms of any size:

• Classic squat.

We get up in the starting position - feet are placed shoulder-width apart, we hold dumbbells in our hands, tightly fixing the bar in our palms. We take a deep breath, starting squats and gradually bending our knees. The knees should not extend beyond the toes of the feet. The hands remain motionless and are positioned vertically relative to the floor. This activity involves the muscles of the thighs, core and buttocks. It is recommended to do 3-5 sets of 12-15 repetitions.

• Hammer.

Feet are placed shoulder-width apart, arms are lowered down with palms facing the body. After a deep breath, as you exhale, we begin to slowly bend your arm at the elbow, lifting the projectile to your shoulder.

It should be noted that the body and pelvis remain motionless during the exercise - the biceps are pumped. Competent instructors suggest doing 3–5 sets of 8–10 repetitions.

• Dumbbell bench press.

For training you will need equipment - a bench well fixed to the floor, located at an angle of 30° -40°. We lie on our backs, with our feet shoulder-width apart.

The exercise is identical to the barbell bench press: we slowly raise our arms, palms facing away from ourselves, from the chest, and then lower them. The dumbbell bars are on the same line (for convenience, you can connect the ends of the equipment). The range of movements should be as deep as possible.

• Dumbbell row.

This activity will also require a bench positioned horizontally to the floor. Repetitions are performed alternately for each hand.

We rest our knees and hands on our right legs and arms on the bench. A dumbbell bar is fixed in the palm of the left hand, lowered to the floor. Slowly pull the projectile to the belt,
bringing your shoulder blades together.

After a full approach, we do the same number of repetitions for the other hand, changing the supporting position on the bench. It will be enough to do 3-5 approaches for each hand of 12-17 repetitions.

• Biceps pumping.

We take the starting position - we stand with our feet shoulder-width apart, our arms are lowered along the body, palms up. At the same time, bend your elbows, bringing the dumbbells to your shoulders. Such exercises work the biceps and are performed in 3-5 sets of 10-12 repetitions.

• Triceps.

We take the same stance as in the previous biceps workout, only we hold the projectile in front of us at shoulder level, clasping the bar with our palms facing us. Raise your arms up, then slowly lower them behind your back and return to the starting position.

It is necessary to take into account, dear friends, that such a lesson can be carried out simultaneously on both hands or for each separately. It will be enough to do 3 sets of 8-10 repetitions.

• Back and shoulders.

We stand up, back straight, legs together, and arms down, positioned along the body with palms facing us. Slowly we begin to raise and lower the dumbbells using the strength of the shoulder region and the muscles of the upper back. The recommended number of approaches is 4, repetitions are 8–12.

• Shoulder girdle and posterior deltoid muscles.

The legs are positioned shoulder-width apart, the body is tilted forward at a right angle, and the arms with dumbbells are lowered down, palms inward. Slowly raise the shells in the polar directions, without straightening the elbows and torso. The workout involves 3-5 sets of 10-12 repetitions.

• Muscles of the upper back.

We take the usual starting position - we stand, legs are spaced shoulder-width apart, the bars are fixed near the shoulder region in the palms located away from us.

Alternately or simultaneously (there are two options), raise your arms up and then slowly lower them. We perform 3–5 sets of 10–15 repetitions.

• Shoulders and a little pectoral muscles.

We get to the starting position with our feet shoulder-width apart. With both hands we grasp the bar of one dumbbell in front of us. We raise the projectile up to a vertical position to the floor, after which we slowly lower our hands to the starting position. It is recommended to perform 3-4 sets of 10-12 repetitions.

• Quadriceps femoris and buttocks.

We put our right leg forward, resting with both hands, in which the bar is fixed, on the right thigh. The left leg is laid back, the toe rests on the floor, and the knee is suspended.

With emphasis, slowly and maintaining amplitude, we lunge forward on the right knee. After 3–5 approaches and 8–12 repetitions, we do the same exercise on the left thigh.

Remember, guys: “The given numerical indicators of approaches and repetitions are the recommendations of professionals. When performing exercises, be sure to take into account the physical capabilities of your own body. Depending on the individual characteristics of the body, increase the load or start a comprehensive workout with less weight.”

Guys, in order to properly develop muscles at home, you must follow some rules identified by professional athletes:

• Finish each set.

Choose only lifting weights for your body. When performing the exercises, no one will watch you, help you, or advise you - it is important to do not many repetitions, but the optimal number of high-quality approaches.

Maintain amplitude, monitor the position of your elbows and knees, because every nuance of the training process matters to achieve results.

• Do not overload your body to the point of muscle failure.

Regular strength training not only helps you build muscle mass, but also has a fat-burning effect.
Each exercise should target a specific muscle group as much as possible.

However, you should approach the choice of weight and number of repetitions with special responsibility - the result of the wrong approach can be muscle failure, which will take you out of your training regime for even a single week.

We understand that the relief will not appear after 2-3 sessions, right? Remember, the main thing is a rational approach in choosing loads. ?

• Gradually increase the “working” weight.

Over time, as the exercise seems easy to you, the “working” weight must be increased in order to increase the level of impact of strength training on muscle groups. Adding loads should be gradual so as not to shock the body and avoid muscle failure.

• Eat right.

Even if you train at home with dumbbells for weight loss, in order to get rid of extra pounds, you need to eat quite a lot. Choose healthy foods, replace junk foods with healthy alternatives, gaining muscle mass, rather than returning fat deposits expelled from your body.

Secrets of sports nutrition: “Creatine, which improves strength performance, becomes a relevant assistant in gaining muscle mass. Also take a complex of healthy vitamins and omega-3 fatty acids, which speed up the metabolic process.”

Don’t forget that you can share your personal achievements in the comments under each article - the writing process does not take much time, and constructive advice will undoubtedly be useful for novice athletes. ?

See you soon on the web pages of our blog, dear like-minded people!

An effective training program with dumbbells at home, without additional equipment
Three-day split, Monday, Wednesday, Friday.

with dumbbells at home guidelines

What you need to pay special attention to is the weight of the dumbbells. Individually selected weight, so that in 3-4 approaches the last repetitions are abandoned. We remind you that without refusal, a natural athlete will not experience muscle growth.
1-2 minutes of rest between sets. 3-4 minutes of rest between exercises.

Let's move on to the main exercises of our workout:
Training will take place three times a week. You will need dumbbells of at least 10 kilograms each.

Day one: chest and
Bench press 4/10 Lying dumbbell flyes 4/10 Chair push-ups 4/10 Standing swings 4/10
Seated press 4/10 Crunches 4/max Second day: triceps
Bent-over row 6/10 Bent-over biceps 3/10 Hammer 3/10 Close-grip push-ups 3/max Overhead arm extensions 3/10 Classic plank 3/max Day three: legs
Squats 3/15 Lunges 3/10 each leg
Deadlift 3/10 Bike 3/max

Training program with dumbbells at home for biceps

with dumbbells at home increases the range of your actions, your training options and, naturally, your performance.

Even using dumbbells, in any case, a certain weight will once be light for us. And in order to increase we always need progression of loads. Therefore, it will be very good to work with dumbbells at home.
How can we increase the load using several dumbbells? What can we do besides gain weight?

1. Increase the number of repetitions.
2. Rest less between sets. For growth you need maximum acidification of your hands. If you don't get much rest, this works great. Of course it doesn't have to be 50 endurance reps. But by increasing the number of repetitions a little and resting between approaches, you can increase the load on your arms quite well.
3. Time under load. You can do ten repetitions in 10 minutes, or you can do 30-40. Time under load is very important.
4. Amplitude.

Different exercises can be done in different ways, so if you trained according to someone else’s method and you didn’t gain anything,
it means you were just shown banal types of exercises and that’s it, but that’s not enough.
It is very important what exercises you do, how you do them and at what speed.

If you want to build up big arms, we recommend training them once every three days. As for the exercises: everything is quite simple, first you do the most difficult exercises and then lighter ones.

Training program with dumbbells at home for biceps

What depends on the number of repetitions. 8-12 slow repetitions. Rest 30 seconds and the next approach, three approaches.
An excellent training program for biceps with dumbbells at home for a beginner athlete.

Workout program with dumbbells at home on shoulders

The most effective workout program with dumbbells at home is just three exercises. There are many exercises at home that you can supplement your workout with, but they are all secondary and less effective.
First exercise: seated dumbbell press

You must lower the dumbbells very slowly and press them out very slowly. You can perform the exercises explosively if you have a high weight of dumbbells, but if you have a small weight, we take the exercises by time.
Why sitting? While sitting, you can fix your back.

Press the dumbbells in an upward arc. At the top point we do not straighten our arms; at the bottom we lower them slightly below 90 degrees.
Your forearms should be aligned with your body. Dumbbells do not go forward or backward.
In the exercise we do 4 approaches, to failure. Rest 2-3 minutes.

Second exercise: standing dumbbell row
A dumbbell workout program at home will work effectively with this exercise. Because with dumbbells you feel your shoulders as much as possible, and the target muscle works as much as possible.
You should raise your elbows just above 90 degrees. Your back should be straight. For maximum effect, do not straighten at the lowest point.

You can do a drop set. We do the first approach of 15-20 repetitions, rest for 10 seconds and the next approach. There are 4 approaches. This is a very good option for exercises if you have dumbbells that are not collapsible and are the only ones.

Third exercise: dumbbell swings

In this exercise we must achieve maximum acidification. Therefore, in order for the training program with dumbbells at home to be as effective as possible, you must burn your shoulders.

If you have collapsible dumbbells, change their weight. For example, we do 12 repetitions, remove a little weight, do another 12 repetitions and remove more weight, and another set of 12 repetitions.

Execution technique: slightly bend forward, bend in the lower back and pull the dumbbells. Not much fixation at the top.
There are 4 approaches. 30-45 seconds of rest between sets.

Training program with dumbbells at home for triceps

We will analyze the best and most effective ones. Three exercises that stretch our triceps as much as possible and stimulate it to grow as much as possible.

1. Exercises: bent over arm extensions.
In this exercise, the main thing is to fix the elbow. The elbow should not rise up or down, the body should also be static. We raise the elbow exactly 90 degrees and straighten. 4 sets of 15-20 repetitions.
Tip: before this exercise, you can lightly load the triceps by doing three sets of push-ups with a narrow grip, about 15-20 repetitions.
After the exercise, rest for 2-3 minutes.

2. Exercises: seated French press.
We take an ordinary chair with a back. We sit down, fix our elbows, and begin flexing and extending our arms. In this dumbbell exercise, you stretch your triceps to the max. We do it as smoothly as possible. Three sets of 15-20 repetitions, 30 seconds of rest between repetitions.
Rest 2-3 minutes and the next exercise.

3. Exercises: French bench press:

A very good finishing exercise. We also perform it using a chair. We do exercises with perfect technique, stretching our triceps as much as possible. We fix the elbows. 4 sets of 15-20 repetitions.

Dumbbell training program at home

Many people understand that without dumbbells it won’t work. Therefore, not to mention the fact that you have parallel bars or a horizontal bar at home, a training program with dumbbells at home will be very effective.
Three basic exercises that you should have if you train at home with dumbbells.

1. Exercises: dumbbell rows with one arm.
A common mistake is when I start pulling with my biceps. In this exercise we must completely isolate our back, so we disable the biceps completely. The error occurs when you lift your forearm. The forearm should be perpendicular to the shelf. 4 repetitions of 15-20 approaches. Rest between sets: 1 minute rest.
Rest 2-3 minutes

2. Exercises: Bent-over rows.
The most important thing is to keep your lower back. We take two dumbbells, bend over, and abduct the pelvis as much as possible. 4 sets, 15-20 reps.

3. Exercises: pullover.
We lie down on a chair and stretch our back as much as possible with our arms straight. We do not raise it above 90 degrees. You can also increase the load with two dumbbells. 4 sets of 15-20 repetitions, 1-2 rests between sets.

Summarizing, the training program with dumbbells at home is not inferior. By diluting home workouts with push-ups, you can fully progress. Don't forget about a good warm-up before training and recovery after. Plus, you can add cardio exercises to these workouts two or three times on free days.
, well, do the exercises correctly, monitor the progression of the loads and undoubtedly you will get a positive result in your training.

Let's consider a training program with dumbbells at home for girls and boys; it can be performed both at home and in the gym. That's why we use dumbbells today.

We will discuss training the upper, back, biceps, triceps and shoulders all muscle groups. You can perform the workout with dumbbells both in the gym and at home.
The first thing we start with is back width exercises: Bent-over dumbbell rows

4 sets of 20 reps
The second exercise of our workout: push-ups from the floor with arms placed wide to work the sternum muscles
4 sets of 20 reps
So, with dumbbells at home, there is a back, there is a chest, the next muscle groups are biceps, triceps. We perform exercises in a super set, two exercises in a row. First we do biceps curls with dumbbells for 20 repetitions, the next exercise we perform push-ups with a narrow position of the arms.

Standing dumbbell curls:

4 sets 20 reps

Push-ups with narrow arms:

4 sets 20 reps
The final exercise of our workout is shoulder triset with dumbbells. Swings to the sides (middle delta beam) swings in front of you (front beam) swings to the rear delta beam.

Swing to the sides:

4 sets of 25 reps

Swing in front of you:
4 sets of 25 reps

Swing to the back bun:
4 sets of 25 reps

Let's look at the scheme for training the legs and gluteal muscles at home:

Workout program with dumbbells at home for the gluteal muscles and leg muscles

The training program with dumbbells at home for the leg muscles will consist of five exercises. Which we will perform in 3-4 approaches. All exercises that use dumbbells can be performed with your own weight, without changing the technique.

1. Exercises: squats(4 sets of 20 reps)

When performing it, all the main muscles of the legs are included in the work. We place our feet slightly wider than shoulders, toes to the sides at 45 degrees, chin raised. We squat so that the thigh and shin are approximately at a right angle, and the knee does not go beyond the toe. We pull the pelvis back throughout the entire exercise, and place all the main emphasis on the heels, and not on the toes, otherwise you will fall forward.

2. Exercises: lunges (4 sets of 20 reps)

Lunges are perhaps the best exercise for the back of the thigh, and despite the fact that there are several types of exercises, the principle of execution is the same. During a lunge, lower your hips vertically down so that the thigh and shin form a right angle. When we get up, we push with the exact leg in which the muscles of the buttocks and thighs should work. That is, with the leg that is in front, not behind. If you push off with the leg that is behind, the gluteal muscles will be involved in the work to a minimum. When pushing, we rest on the full foot, mainly on the heel. You can fall forward on each leg, alternately, or backward. You can also do a given number of repetitions, first on one leg, then on the other.

3. Exercises: pelvic lift (4 sets of 20 reps)

The pelvic lift is a very effective exercise for training. We lie down in a bridge position on our shoulder blades and lift our pelvis up. It is very important to raise the pelvis all the way up. Until the gluteal muscle contracts completely. This exercise can also be performed from a step platform or other similar equipment, including at home.

4. Exercises: swing your legs to the sides(4 sets of 20 times on each leg)
Leg abductions to the side are one of the most effective exercises for mothers. It is the development of the gluteus maximus muscle in combination with the gluteus minimus that gives a rounded and proportional shape to the entire fifth point. We kneel down and begin to move our legs to the side. Raise your leg up to the maximum.

5. Exercises: swing your legs up (4 sets of 20 reps per leg)

6. Exercises: bar(a minute, two)

An excellent finishing exercise for all muscle groups is the classic plank.

We squat down on the floor and raise our leg up until the gluteal muscle contracts completely. We do it to each one in turn.
When performing exercises with dumbbells in squats and lunges, select the weight for about 20 repetitions. In the absence of dumbbells, we squat and lunge to the maximum with each approach. Rest two minutes between sets, 3 minutes between exercises. A training program with dumbbells is carried out at home once or twice a week.

Free weights, or in this case dumbbells, have emerged as a major part of physical training and strength training back in ancient Greece and in a similar form in India. Even then, athletes and coaches understood the importance of strength and power for their performance and experienced a wide range of benefits in using this type of equipment.

Fast forward to the 17th century, when dumbbells as we understand them today were formed. Dumbbells are similar to a barbell, only on a smaller and more portable scale. The versatility, mobility, and affordability of dumbbells make them a favorite piece of equipment for individual and group fitness classes.

We see the use of dumbbells in bodybuilding, crossfit, fitness. These methods recognize that dumbbell exercises are beneficial for developing strength, creating body balance, and that using dumbbells can be just as effective as barbell training.

5 Benefits of a Dumbbell Workout Program at Home

So, what are the benefits of using dumbbells? This list, while not exhaustive, outlines the top five benefits of using free weights during your workout.

1. Dumbbells for beginners. The variety of rigorous dumbbell movements, combined with the range of dumbbells available, makes dumbbell work accessible to any level of athlete. And with a small set of dumbbells, you can create complex dumbbell workout programs at home.
2. Dumbbells can be used for a variety of exercises. This is one of the best reasons to start working with dumbbells. The list of exercises for dumbbells is extensive and includes almost any movement.
3. One-way training. Unlike barbell workouts, dumbbell exercises offer you the opportunity to work unilaterally, meaning one arm at a time. With this type of training, you are more likely to create a balance of strength between the right and left sides of your body. We all have a dominant side, and so spending time strengthening our non-dominant side means increasing our overall strength.
4. Increases coordination between the brain and muscles. The balance and stability required for many exercises creates a scenario in which your mind and body must work together to perform these movements. This improves not only your physical but also your mental abilities.
5. They can be used in a wide variety of exercises and for almost every muscle group. There is no other home workout equipment I recommend more than a set of dumbbells. You can train every muscle group with dumbbells, from the chest, back, shoulders, triceps and biceps to the glutes, quadriceps, popliteal tendons and calves.

Precautionary measures

Dumbbells are one of the most versatile and affordable pieces of equipment for your gym or home. They allow you to customize workouts based on your current fitness, target areas that are weak or unstable, and create balance and symmetry in the body.
On the other hand, we want to make sure that we perform the exercises correctly when doing any dumbbell workout programs at home and with the correct form to prevent muscle imbalances and injuries.

1. Always warm up before starting a workout. Many people often skip the warm-up because they don't see the benefit of adding this time to their entire workout. A good warm-up increases your heart rate and circulation, warms up large muscle groups through dynamic stretching and muscle activation, and prepares your mind for the workout ahead. Skipping a warm-up can lead to movement imbalances, injuries, and sluggish workouts. So, before starting a workout, you need at least 7-10 minutes to warm up.
2. During your warm-up, perform movements without weight. During your warm-up, train without excess weight. Once you're warm, start moving with the weight.
3. Train with lighter dumbbells. Dumbbells are an amazing training tool, but when we use dumbbells that are too heavy, it increases the likelihood of practicing incorrect form and can lead to injury. By choosing a lighter set of dumbbells, you are building good movement patterns by learning what weight is appropriate for your workout.

Final thought

Athletes have used dumbbells as a training tool for hundreds of years. Exercises with dumbbells are beginner-friendly and versatile in both accessibility and movement. They also offer athletes the opportunity to work unilaterally to improve strength and coordination.
And with a long list of exercises you can do with dumbbells, it's a great piece of equipment for everyone.

Let's say you don't have the opportunity to go to the gym, but you have dumbbells at home. Most of the exercises presented here can be done at home. All you need is a pair of dumbbells. The bench can be safely replaced with a regular chair or stool.

Keep in mind: with a conscientious approach to business, the result will be no worse than what you would achieve in the gym. Combine strength training with cardio exercises and training to develop flexibility, and then you will be successful.

Breast

Strengthening the pectoral muscle requires 3 things: concentration, control and contraction. You need to concentrate and know which muscles work in the exercise. Control means that you monitor the movements and speed of the exercises. The slower you perform them, the more you load the muscle fibers. A slow pace also reduces the risk of injury. When you focus your attention on the muscles being trained, the effectiveness of the exercise increases.

A great exercise for chest training. It can be performed on a flat, incline, or negative incline bench. This way you can shift the load to the middle, top, or bottom of the pectoral muscles. Try to lower the weight slowly so that you feel the same muscle tension as when lifting the weight. If you lift dumbbells too quickly, you risk shoulder injury. It is also important to choose the appropriate dumbbell weight. The resistance should be enough so that you can feel your pectoral muscles working.

An excellent exercise for developing the pectoral muscles. Its value lies in the fact that it makes it possible to exclude all auxiliary muscles from work and the load on the chest will be concentrated. Dumbbell curls can be performed on a horizontal bench, an incline bench, or a bench with a negative incline. This will allow you to better work on different areas of the chest. To perform the exercise, take dumbbells and lie down on a bench. The shoulder blades are retracted. There is a deflection in the lower back. The legs rest firmly on the floor. Hold dumbbells at arm's length above your chest, palms facing each other. As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows. As you exhale, bring your arms together, returning to the starting position.

With this exercise you can increase the volume of the chest. To perform it, lie with your back on a bench. The legs rest firmly on the floor. Hold the dumbbell in front of you with your arms outstretched. As you inhale, lower the dumbbell behind your head (at the final phase of the movement, you can bend your elbows slightly). As you exhale, return to the starting position.

Back

In everyday life, we use the muscles of the front part of the body more, so the back muscles are often underdeveloped, which leads to stooping. Your goal is to develop your entire body evenly. The exercises we offer with dumbbells will help you with this.

The bent over dumbbell row is a great core exercise for developing your core and upper back. When performing this exercise, a special stand is used, which makes it possible to completely turn off the lower back from work to avoid injury. The value of the exercise is that it can help correct back imbalances. To perform it, do the following: place your left knee on the bench. Then bend over and place your hand on it. The body is almost parallel to the floor. There is a deflection in the lower back. The right foot is on the floor. With your right hand, hold the dumbbell with a neutral grip. As you exhale, pull the dumbbell to your lower abdomen by contracting your back muscles. As you inhale, slowly lower the dumbbell to the starting position. Repeat the exercise on the other side.

This is an exercise to work your back muscles. The latissimus muscles receive the main load here. The main advantage of this exercise is that when performing it, the load is removed from the lower back. Therefore, this exercise is suitable for people who cannot load their lower back. To perform it, take the weights and lie face down on an incline bench. Hold dumbbells with a neutral grip, with your arms straight at the sides of the bench. As you exhale, lift the dumbbells by bending your elbows. As you inhale, lower the dumbbells to the starting position.

Shrugs are an exercise that is aimed at training the trapezius muscle. Shrugs are performed with both dumbbells and a barbell. The advantage of dumbbells is that the movement of the exercise becomes more natural and the amplitude of the exercise increases. To perform it, take dumbbells in your hands and stand straight. Stretch your arms at your sides. As you exhale, pull your shoulders up as high as you can. Hold this position for a second and return to the starting position.

Legs and buttocks

Although exercises with a barbell are considered the most effective for the muscles of the legs and buttocks (due to the possibility of using large weights), nevertheless, with the help of dumbbells you can also work out these muscle groups quite well. To achieve what you want, the main thing is to do the exercises correctly. All movements must be clear and precise. And as a result, in addition to impressive external results, you will get strong legs and buttocks, which will allow you to significantly improve your performance in other sports, such as running and jumping.

1. Straight-legged row with dumbbells

In this exercise, the muscles of the buttocks, back of the thigh and lower back receive the greatest load. During dumbbell rows, the hands are in a more comfortable position than a fixed barbell. Thanks to this position of the hands, you can shift the center of gravity, due to which the load on the back extensors is reduced and the load on the back of the thigh is more concentrated. To perform this exercise, grab dumbbells and stand straight. Place your feet shoulder-width apart. As you inhale, moving your pelvis back and leaning forward, smoothly lower the dumbbells down. As you exhale, return to the starting position.

Squats are a basic exercise for strengthening the muscles of the front and back of the thighs and buttocks. By doing it, you also use the muscles of the inner and outer thighs. To perform this exercise, hold dumbbells in your hands and stand straight. Feet shoulder-width apart, toes slightly pointed to the sides. Hands with dumbbells are lowered along the body, palms facing inward. Keeping your pelvis in a neutral position, expand your chest. Inhale, hold your breath and draw in your stomach. Do a squat as if you want to sit on the edge of a chair. Don't lift your heels off the floor. Lower yourself until your thighs are parallel to the floor. Return to the starting position. At the moment of maximum effort, exhale.

Lunges with dumbbells are one of the best exercises for training your legs and buttocks. In this exercise, the hamstrings and gluteal muscles receive maximum load. To perform it, take dumbbells in your hands and stand straight. Feet shoulder width apart. Bring your shoulder blades together, lower your shoulders, tighten your abs. Hands with dumbbells are lowered along the body, palms facing inward. Take a long step forward with your left foot and lower into a lunge so that your left knee is over your ankle and your right knee is pointing toward the floor. The right leg rests on the toe. Straighten your legs and take a step forward and lunge with your right leg. Continue alternating legs as many times as necessary.

Biceps

As with any strength exercise, proper technique and concentration are very important when training biceps with dumbbells. Also try to avoid common mistakes when doing exercises for the biceps muscles. For example, many people do not fix their shoulders and body in a stationary position, which takes some of the load off the biceps. Only the muscles supporting the elbow joint should work, while the shoulders, wrists and body remain motionless.

1. Dumbbell Curls

Dumbbell curls are one of the best exercises to train your biceps. The advantage of dumbbells over a barbell is the increased amplitude of wrist rotation, which provides better training of the biceps muscle. This exercise can be performed standing or sitting on a vertical or inclined bench. To perform it, take dumbbells and stand straight (or sit on a bench). The elbows are pressed to the sides of the body and remain motionless throughout the entire movement. As you exhale, bend your elbows. As you inhale, straighten your arms to return to the starting position.

2. Hammer Grip Dumbbell Curls

The hammer is an isolation exercise aimed at developing the brachialis muscle, the muscle that is located under the biceps and which gives it the peak desired by all athletes. Perform the exercise standing or sitting on a bench. To do this, take dumbbells with a neutral grip and stand straight or sit on a bench. The arms are extended to the sides of the body. As you exhale, lift the dumbbells to shoulder level. As you inhale, lower the dumbbells back to the starting position.

The peculiarity of this exercise is the large range of motion and powerful peak contraction at the top point. The biceps receive the maximum load in this exercise. To perform the exercise correctly, sit on a bench and place your feet slightly wider than shoulder-width apart. Take a dumbbell, bend over slightly and rest your right elbow on the inside of your right leg. As you exhale, lift the dumbbell to your upper chest. As you inhale, return to the starting position. Perform the required number of times and repeat the exercise for the other hand.

4. Curls with dumbbells on a Scott bench

The Scott Bench Dumbbell Curl is an exercise for targeted biceps training. The advantage of this exercise is that it eliminates the use of cheating, so the biceps brachii muscle receives maximum load. To perform it, sit on a Scott bench and hold dumbbells in both hands, palms facing up. You can also hold dumbbells with a hammer grip (palms facing each other) to work the brachialis muscle. As you exhale, straining your biceps, bend your arms as much as possible, raising the dumbbells to your shoulder. As you inhale, lower the dumbbells.

Triceps

When you train triceps, like any other muscle group, you need to use a variety of equipment, including dumbbells, to vary the load as much as possible. Try to feel the triceps working and always pay attention to your technique. Don't forget that when you focus on how your muscles are working during a workout, you will recruit more muscle fibers. Therefore, each repetition and approach is more effective, and you get the desired results much faster.

The French press is a unique exercise for training the triceps. This exercise allows you to work the triceps along its entire length. When performing this exercise, the emphasis is on the load on the long head of the triceps. This exercise can be performed lying down or sitting. We suggest considering the option of performing the French bench press. Lie down on a bench and grab dumbbells with your palms facing each other. As you inhale, bend your arms and lower the dumbbells to your ears. As you exhale, extend your arms at the elbows, returning to the starting position.

Another exercise with dumbbells to pump up the triceps. This exercise cannot be called the best for training the triceps, but doing it will diversify your arm training, which will undoubtedly benefit you. It is performed as follows: take a dumbbell in your right hand and rest your left knee on the seat of the bench. Also rest your left hand on the back or seat of the bench. Bend your working arm at a right angle - this will be your starting position. Now straighten your arm at the elbow until it is completely straight, hold for a split second and return to the starting position. Perform the required number of times and repeat the exercise for the second hand.

Shoulders

In most deltoid exercises, you hold the dumbbells farther away from your body, so they feel heavier than the barbell. Therefore, in order to properly work out the muscles, start training with not very heavy dumbbells. The exercises below will improve your shoulder shape by developing and strengthening your deltoid muscles.

This exercise strengthens the middle and anterior deltoid muscles. To perform this, set the back of the bench at a right angle. Take dumbbells and sit down. Knees bent, feet flat on the floor. Bend your arms at a 90-degree angle and spread them to the sides so that your shoulders are parallel to the floor. Palms face forward. Tighten your abs. The back is straight, the lower back is pressed tightly against the back of the bench. Maintaining your torso position, raise your arms with the dumbbells above your head. Slowly return to the starting position.

The Arnold press is a basic exercise for developing the deltoid muscles. This exercise uses all three bundles, but the main emphasis is on the middle and anterior bundle. Due to the rotation of the arms, the rotator cuff muscles are also included in the work: coracobrachialis, supraspinatus and infraspinatus. The technique for performing this exercise is as follows: stand up straight or sit on a bench. Take dumbbells in both hands and fix them at neck level, with your palms facing you. Inhale and, holding your breath, press the dumbbells upward while rotating your arms at the wrists. At the end of the movement, exhale. Inhale and lower the dumbbells along the same path.

Bent-over dumbbell flyes are the most effective exercise for the posterior deltoid muscle. This exercise is the only one that allows you to qualitatively work out the rear head of the delta. To perform it, take dumbbells and lean forward, bending your knees slightly. Hands with dumbbells are lowered down. As you exhale, simultaneously spread your arms to the sides. As you inhale, lower your arms to the starting position.

4. Dumbbell lateral raises

This is an isolation exercise for working the middle fascicles of the deltoid muscles. You can do it standing or sitting on a bench. To do this, hold the dumbbells with a neutral grip, palms facing each other. Stand up straight or sit on a bench. The arms are slightly bent at the elbows. As you exhale, spread the dumbbells to the sides without changing the angle of your elbows. As you inhale, lower your arms to the starting position.

Dumbbells are quite simple, but very effective sports equipment that allows you to engage the maximum muscle groups, that is, almost the entire body. It is very difficult to list exercises with dumbbells; there are countless of them.

The main advantage of dumbbells over most types of sports equipment is their versatility. They are suitable for both training in the gym and for independent training at home. People who are used to playing sports at home, in most cases give their preference to these equipment.

Manufacturers of sports equipment produce many different dumbbells. Collapsible ones are considered the most expensive. They differ from simple ones in the ability to adjust the weight, which is why they are much more expensive. This allows absolutely everyone to train with one piece of equipment, regardless of training level and gender.

Any burden requires compliance with certain precautions. They are aimed at minimizing the risk of injury and are as follows:

1. It is necessary to warm up before starting the training. Warm-up should be aimed at thoroughly preparing joints and muscles for subsequent loads.
2. Strict adherence to execution technique. The slightest deviation from correct execution can cause injury and corresponding negative consequences.

The number of approaches for home training ranges from 3 to 5 sets. The number of repetitions in each is from 6 to 10 times. The main guideline in building training should be the level of your own training and physical capabilities.

Beginners are recommended to train with a break of one or two days. This is due to the fact that muscle fibers are restored at a much lower rate in beginners than in more experienced athletes. The latter can train with dumbbells five or more days a week.

To involve each muscle group in work, you need to do not just individual exercises, but specially designed complexes. The main thing is to follow the recommendations and rules, including the order of execution. This allows you to isolate the desired muscles without involving other parts of the body.

A set of exercises with dumbbells

It is quite simple. Perfectly adapted for people with different levels of training. It includes only those exercises that literally everyone can do, regardless of their level of training. Some require the use of a chair or bench.

The legs are spaced a little more or at the level of the width of the shoulder girdle. They hold dumbbells in their hands and begin to slowly squat. You need to lower, inhaling air, until a parallel to the floor surface is formed, and rise to the initial position, exhaling. If you increase the amplitude of the squat, dropping below the right angle, the gluteal muscles will receive more load.

The optimal number of sets is 3-5 times, in each of which 10-15 repetitions are performed.

They stand up straight. The legs are placed shoulder width apart. Hands with palms turned towards you are lowered down.

The right arm, holding the dumbbell, is bent at the elbow and raised to the shoulder joint with exhalation or breath-holding. The starting position is taken with inhalation. Repeat the same action on the left hand.

The correct technique for performing the “hammer” implies complete immobility of the body and elbows. The pace should be slow to get a feel for how the biceps work. Sets of 8-12 “hammers” are made from 3 to 5.

It requires some preparation and is performed with a bench set at an angle of 30-40 degrees. It is securely fixed. She shouldn't wobble. Lie on the bench with your back, and place your feet on the floor in the most comfortable position.

At the beginning of the exercise, your hands can be placed either at the same height or below the level of the bench. With an exhalation, raise your arms up. Return to the starting position while inhaling slowly. The exercise is similar to the barbell press, but only dumbbells are used here. Hands must be located at the same level with each other.

The number of presses in 3-5 approaches varies from 8 to 12.

It is carried out using a horizontal bench. Approaches are done exclusively with alternating hands.

The right hand and knee rest on the bench. The left leg, bent slightly at the knee joint, is placed on the floor surface, and the hand with the dumbbell is lowered. The working hand is pulled towards the waist, while the shoulder blades are brought together. The sides are changed after 10-15 lifts, and the number of sets is done from 3 to 5.

1. They either sit on a chair or remain standing on the floor. In the latter case, the legs are placed slightly wider than the shoulder girdle. The arms spread to the sides in both versions look up with the palms. They are bent at the elbow joint and raised together with dumbbells to shoulder level.
2. Performed using a bench or chair. Sit on a supporting surface so that your back is slightly tilted forward and your legs are spread wide apart. The left elbow rests on the left knee. Bending the arm, it is brought to the shoulder. A similar action is done on the opposite side.

Both exercises involve twisting your hands outward at the top point. Do 10-15 repetitions on each side. The number of sets is 3-5.

Triceps workout

They stand up straight. The legs are placed at the same level as the shoulders. A dumbbell held with both hands is raised above your head. With a sigh, it lowers to the back of the head, and with an exhalation, it rises again. The elbow joints should be parallel to each other and not move to the sides.

Similar to the first, but done separately on both the right and left hands. Thus, the amplitude increases noticeably, and the dumbbell drops much lower.

For each hand you need to do from 8 to 12 repetitions. The optimal number of approaches, as in all other exercises, is from 3 to 5.

Exercise for shoulders and upper back

Involves performing a set of three exercises:

Standing on the floor, place your feet slightly wider than your shoulders. Hands with dumbbells are lowered down. Using the force of the trapezius dorsal muscles, exhaling, the shoulders are raised towards the ears. The elbow joint should remain straight. No bends should be allowed. Inhaling air, your shoulders slowly lower.

It involves simulating the movements that skiers perform with their hands. Feet the same width as shoulders. One of the arms, together with the dumbbell, is brought forward and bent at an angle of 90 degrees upward, and the other, on the contrary, is behind and bent at the elbow joint downward at a right angle. The exercise involves changing the position of the hands, that is, back and forth.

Swings with dumbbells

In a standing position, bring your legs together and bend your knees slightly. Hands with shells are lowered along the body. The dumbbells are lifted to the armpits, bending the elbows at a right angle, but only with them brought forward and turned outward. This allows you to use the shoulder muscles exclusively in isolation.

Exercises are done according to the 3-5x8-12 scheme.

To take the starting position, the torso is tilted forward at an angle of 90 degrees, while the legs are placed at shoulder level. The hands holding the projectiles are lowered, palms facing inward.

Execution involves raising your arms to the sides. A slight bend in the elbow joints is acceptable if you cannot keep them straight. You cannot straighten your torso. It should remain inclined for all repetitions, which are supposed to be done from 8 to 12 in each of 3-5 sets.

Standing on the floor, place your feet shoulder-width apart. This starting position assumes that the arms pressed to the chest are turned inward with the palms. Hands are raised up, alternately turning outward the left and right palms. Only one turn is made on each side. When the hand is returned to the starting position, the palm is turned again and the hand is pressed against the chest. You need to do from three to five sets, the number of repetitions in which is from 8 to 12 times.

Consists of two exercises:

1. To take the starting position, stand straight, placing your legs at a distance equal to the width of the shoulder girdle. Hold the dumbbell with both hands and extend it in front of you so that it is in line with your shoulders. The projectile is pulled to the chest by bending the elbow joints. Return to the starting position.
2. Performed from a similar position as the first. Hands, holding dumbbells, straighten in front of you and make overlaps, alternately moving one hand over the other, making movements similar to scissors.

You need to do at least 3-5 approaches, in which they perform 8-15 times.

Exercises for leg muscles

To develop and pump up the muscles of the lower extremities, while practicing on your own, you should do the following:

Alternately done on each side. The working left leg is placed forward, and the thigh becomes a support on which the hands holding the dumbbells rest. The right leg is pulled back. It is straightened, that is, not bent, but should not lie on the floor surface. The knee is suspended, and the emphasis is placed solely on the toe. When lunges to one side are done, change legs and repeat all the actions again.

They are an effective way to engage the leg muscles. Unlike lunges, it is performed from a standing position. Hands with projectiles play the role of additional weights and are extended to the sides of the body, which allows you to increase the load. The pull-ups themselves are carried out by transferring the body weight to the toes, when at the top point they linger for at least 5 or 10 seconds, and then lower back to the heels.

You need to do at least 3, maximum 5 approaches with 10-15 movements in each.

This list of exercises is not complete. There are many more variations on how to work with dumbbells, but the presented complex is enough to develop a strong body. When the technique is mastered and the current weight goes easily, it needs to be increased. The main thing is to do it gradually, and not start from the maximum. The number of repetitions and approaches is given relative and can increase with training, as well as taking into account the initial physical form, lack/presence of sports experience.