Take the dumbbells

Regular exercises with dumbbells increase the endurance of the body, increase the strength of muscles and their volume, improve coordination of movements, improve mobility of joints, posture, and the figure acquires athletic forms.

For training with dumbbells, it's best to start years in sixteen to eighteen years, after consulting with a doctor. But you can start in forty years and older, only with lighter dumbbells.

First, work with two kilograms dumbbells, after three or four months - with three kilograms. As you train, gradually increase the load, bringing it to the dumbbells of 10-12 kg. After that, you can already include exercises with weights in the exercises. Each exercise with dumbbells do 15-20 times, at first in one approach, and then in two and three.

Ensure that all movements are done correctly, breathing is not delayed and only those muscles that are involved in this movement are strained. Exercises better perform in front of the mirror. Before the beginning of classes, ventilate the room well. After the end of each exercise, lower the dumbbells to the floor and pause for 40-60 seconds, while walking around the room, relax working muscles. Finish the exercises walking and at the same time breathing exercises, after which you must take a shower and dry yourself with a towel. The stump is the main stance, the dumbbells in the lowered arms. Standing on your toes, raise your right hands through the sides upwards - inhale. With your hands down, go back to the starting position - exhale. Exercise develops the muscles of the shoulder girdle and calf muscles( Figure 7).

2. Take dumbbells, lower them down, palms turn forward( grip from below).Alternately bend and unbend your arms in the elbow joints. Breathing is arbitrary, uniform. While doing the exercise, keep your elbows still, look straight ahead.

Exercise develops biceps arm muscles( biceps).

3. Lift the dumbbells up. Lower them by the head with the palms to the neck, bending the arms in the elbow joints. Return to the starting position. While doing the exercise, do not lower your elbows. Unbending your hands, inhale, bending - exhale.

Exercise develops triceps brachii muscles( triceps).

4. Dumbbells in the hands lowered along the trunk. Raise your shoulders as high as possible - inhale, lower - exhale. Then, with your shoulders, circle forward and backward. Exercise develops trapezius muscles.

5. Feet on the width of the shoulders, hands with dumbbells along the body with the palms inward, spread out the straight arms to the sides - inhale, lower to the initial position - exhale. Exercise develops deltoid muscles.

6. Put the left hand on the chair seat, in the right hand, take the dumbbell and lower it down. Put your feet to the width of your shoulders. Bending your arm and lifting your elbow up, lift the dumbbell to your chest - inhale, return to the starting position - exhale. Do the exercise with each hand. Exercise develops the back muscles and deltoid muscles.

7. Lying on your back( on a bench or on the floor), lift the dumbbells up. Slowly spread your arms and take a deep breath. Return to the starting position - exhalation. Exercise develops pectoral muscles and promotes the expansion of the chest.

8. Put your feet wider than your shoulders. Lift the dumbbell up. Do vigorous leans forward with a sweeping movement of hands, reminiscent of the movements of the woodcutter. During the tilt, exhale, hands as far as possible between the legs. Straighten, bend and take a deep breath. Do not bend your knees. Exercise develops the muscles of the back and shoulder girdle.

9. Sit on a chair, feet of feet fix near the floor for a fixed support, hands with dumbbells lift over the head. Slowly bend back, turning the body to the left, - inhale. Return to the starting position - exhalation. Then do the exercise by turning the trunk to the right. Exercise develops abdominal muscles and mobility of the lumbar spine.

10. Standing, dumbbells in the lowered hands. Bend and unbend the hands. Exercise before fatiguing the muscles of the forearm. Then take dumbbells at one end, raise your hands to the sides and rotate your hands. Breathing is arbitrary, uniform.

11. Put your feet to the width of your shoulders, place a 5 cm high bar under your heels. Lift the dumbbells to your shoulders. Take a deep breath and sit down - exhale. Return to the starting position. While performing the exercise, keep the trunk straight. Exercise develops quadriceps femoris muscles.

12. I. p.- standing, feet shoulder-width apart, arms with dumbbells lifted up. Carry out circular movements of the body in the left and right sides. At the moment of bending, inhale, while exhaling, exhale. Exercise develops the muscles of the

abdomen and mobility in the lumbar spine.

Introductory complex of athletic gymnastics for adolescents and young men ( Figure 8).

You can engage in all those who are admitted to the lessons of physical education.

What do the numbers at the end of each exercise mean? For example, in Exercise 1: 3X 10-3.This means that the exercise must be done three times 10 times. The last figure is the weight of weights in kilograms( in this case, one dumbbell).After completing the exercise 10 times, rest 1-1.5 minutes.

Rest between the exercises that make up the complex - 2-2,5 min. The pace of exercise is average.

The whole complex should take no more than an hour.

1. I.P.-standing, arms with dumbbells at the shoulders. Push the dumbbell up.ЗХ 10-3.

2. AI-lying on the bench. Bench bar from the chest.ЗХ 8-15.

3. AI-lying on the bench. Dilution of hands with dumbbells in the sides.ЗХ 10-3.

4. AI-lying on a bench, press a dumbbell from his chest.ЗХ 10-3.

5. Pulling on the crossbar with a wide grip( arms wider than shoulders).ZX 8.

6. Squeezing on uneven bars( or between the backs of two chairs).ZH 8.

7. Squatting( hands with dumbbells at the waist).ЗХ 10-3.

8. Sitting on a chair, the legs are fixed. Lean back, but not more than 45 °.ZX 10.

After doing the exercises, walk around calmly, and, shaking your arms and legs, relax.

II complex of the course of athletic gymnastics for teenagers and young men ( Figure 9).

Those who have been doing athletic gymnastics and hockey for a month

Do it best 3 times a week. At the beginning of training - warm-up. In it, include such exercises:

standing, hands to the side, turns of the trunk;

sitting on the floor, slopes to the knees;in the vise on the crossbar the turns of the hips are left-right;The

flops forward and up;jumping on the spot.

Stir 5-10 minutes before the appearance of mild perspiration.

When you have mastered the introductory complex, you can complicate the training program by increasing the number of episodes in each exercise and the weight of the weights.

Exercise is still 3 times a week, spending no more than an hour on this, but rest between exercises reduce. Before classes, as always, warm-up.

1. Standing still, arms with dumbbells at the shoulders. Push up.3X10-( 5-6).

2. AI-lying on the bench. Bench bar from the chest.5X8-( 20-25).

3. The ID lies on an inclined board( 45 °).Dilution of hands with dumbbells in the sides.5X10-5.

4. The lid lies on an inclined board( 45 °).Press of dumbbells, 5Х10-5.

5. Pulling on the crossbar wide grip, arms wider than shoulders, dumbbells behind the belt 5X8-( 2-3).

6. Pushing on the beams( or between the backs of two chairs), dumbbells behind the belt.5X8-( 2-3).

7. IP-standing, dumbbells in the lowered hands, palms forward. Bending of hands.5X 8-5.

8. AI standing, arms with dumbbells at the waist. Squats.5X8-( 5-6).

9. I. p.- standing with socks on a bar with a thickness of 8-10 centimeters. Rise to the socks.3. XD 20.

10. The infringement is sitting on a chair so that the legs and thighs form an angle of 90 °, the feet are fixed, hands with dumbbells at the shoulders. Lean back, but not more than 45 °.3X20-( 2-3).

The pace of the exercises is 9, 10 fast, the rest of the exercise is medium. Do not hold your breath.

III complex of the course of athletic gymnastics for teenagers and young men ( Figure 10) is intended for those who have been engaged in athletic gymnastics for at least two months.

The training mode is the same: 3 times a week, the duration of each training is not more than 60 minutes. The pace of the exercises 9 and 10 - fast, the rest of the exercises - the average.

1. I.P.-standing, arms with dumbbells at the shoulders. Push the dumbbell up.ЗХ 10-10.

2. Infra-red lying. Bench bar from the chest.5X8-( 25-30).

3. Pulling on the crossbar with a wide grip.5X8-5.

4. Push-up on the uneven bars or from the backs of chairs, dumbbells behind the belt.5X8-5.

5. I. p.- standing, dumbbells in the lowered hands( palms forward).Bending of hands.5X 8-8.

6. I.P.-standing, dumbbells in the lowered hands( palms back).Raising your hands in front of you to shoulder level. ЗХ10 -3.

7. AI standing, dumbbells in the lowered hands( palms to themselves).Raising the hands straight through the sides up to shoulder level.ЗХ 10-3.

8. AI - leaning forward( torso parallel to the floor), dumbbells in the lowered arms. Raise your hands through the sides up.ЗХ10-3.

8a. Squats, hands with dumbbells on the belt.5X8-10.

9. Standing still, with socks on a bar 8-10 cm thick. Lifting on socks. Go down to the heels of the floor.ЗХ 20-5.

10. AI-sitting on a chair, legs fixed, the legs and thighs make an angle of 90 °.Lean back at an angle of 45 °.ЗХ 20-5.

Dumbbells, as you know, the projectile is quite noisy. When practicing with them, especially in the morning, you must be careful. If you use rubber dumbbells on dumbbells, an accidental knock will not bother the household. Rings are cut out of soft rubber - a tube, a sheet, glued from the strip.