A set of exercises with dumbbells is the most simple and affordable way to build muscle and lose weight.

To the lessons, using different kinds of weights you can hear a variety of opinions. But who would say that no, a set of exercises with a dumbbell – is the most effective way to bring the figure to normal, and for a very short time period.

Before proceeding to the description of techniques of performing such exercises, let's talk about the benefits of such activities. First and foremost, it is worth mentioning that this sports equipment like dumbbells available to all segments of the population. They are cheap and you can buy them today at any sporting goods store. An important fact is also that time that this attribute takes up very little space in the room that the only evidence in his favor. That is why exercises with dumbbells at home – the best option for those who wish to seriously adjust your figure.

The Next thing worth mentioning is that most simulators have a narrow focus, that is, one particular trainer operates on a specific muscle group. The dumbbells in this regard, the multifunctional and diverse. Finally, such sports equipment, like dumbbells could be your whole gym, which you can take with you on a business trip or on vacation. This indicates the mobility of the sports attribute can not be said about others.

With the advantages of more or less we understand. Now, let's talk about how to build a workout. A set of exercises with dumbbells should be performed at least three times a week. Try to exercise so that the load was uniform across all groups of muscles. Otherwise injury you can not avoid. Rest between sets is no more than forty seconds. And to the next exercise can begin after one minute. While sitting during the holidays is strictly prohibited. Be sure to make some movement. In the end, just walk.

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Training with dumbbells is based on the following principle:

• First day – train the biceps and chest.

• the Second day – all attention is focused on the shoulders and legs.

• Third day – perform a set of exercises with dumbbells for back and triceps.

And now go directly to the description of techniques of executing exercises.

First – pectoral muscles. Lie back on a bench or the floor by bending the elbows. Place the brush directly at the breast, palms inward. Alternately or simultaneously raise your hands with dumbbells up.

The Following exercise-starting position is almost the same, except for the hands. They should keep the straight, and palm send up. Raise your hands up without bending.

The second Group-the biceps. These exercises train your biceps muscles, there are many. We consider only the most basic.

Stand with your feet at the width of his shoulders, back straight. Alternately or simultaneously bend in the elbow joints of the hand. And here is another exercise. In this case, you will need a bench. Sit on the edge. Hand lock so that it was parallel to the leg, elbow at the same position just above the knee. Lift the dumbbell upward toward the face, not taking from the elbow knee.

The third Group – the shoulders and legs. We first look at exercises to train the muscles of the shoulder girdle. Sit on a chair, back straight. Vertical lines lift the dumbbells upward, straightening the arms. And one more option. Stand with your feet shoulder width apart, slightly bending your knees. Slowly lift the dumbbells through the parties to level the head.

The Following block & ndash; complex of exercises with dumbbells for the feet. They both run from the initial standing position with your feet shoulder-width apart. In the first case, you need to squat to dumbbells in hands. In the second - to thrust forward also with dumbbells in the hands.

And finally, the fourth group – use the back muscles and triceps. The first two exercises-for the back, two follow-up – to the triceps.

Stand up, leaning next to the bench, putting on her one knee. Back straight, the free arm serves as a support. Raise the dumbbell to waist level while pointing the elbows upwards.

The Following – lie face down on a slightly inclined or flat bench. Raise the dumbbell up and pull them to his chest. Then return to your starting position.

Now on to the triceps. Starting position-either sitting on a chair, or standing. Hold the dumbbell, throwing it back. Now lift it to a horizontal position of the hands. And one more thing – lie on the floor or bench, position the dumbbells over the chest. Lower them to the level of the head, not forgetting to bend your arms at the elbows.

This set of exercises with dumbbells will let you for a mere six-seven months of regular exercise not only to improve the tone of your muscles and your state of health, but also to achieve an athletic physique. Perhaps the significant cause for which to work!