Dumbbells and barbells are faithful helpers in any strength training. With the help of them, you can significantly strengthen the muscles and make them stronger. At the same time, it is important to correctly perform the exercises and distribute the load.
It is necessary
- - dumbbells;
- - bar: bar and pancakes.
Instructions
Step 1
Warm up before starting strength training. Begin with circular arm swings at the shoulder and elbow joints. Stretch your hands and fingers. While standing still, perform body turns. Do 10 squats.
Step 2
Start with exercises for large muscle groups first. The first of these is the triceps muscles of the thigh. Go to the squat rack. Place an empty bar on your shoulders and do 6-8 deep squats, getting used to the correct technique. Then you can hang 5 kg pancakes and do 6-8 repetitions in 3 approaches.
Step 3
Start training your pectoral muscles. To do this, you need to lie on a bench with racks and also perform several raises of the empty bar. Next, hang the 5 kg pancakes and start doing the chest press with them already. You need to do 3 sets of 8-12 reps.
Step 4
Perform a deadlift with a barbell. This is an indispensable exercise for the back muscles. To begin with, put your feet shoulder-width apart, bend your back forward without bending it, and take the barbell from the floor, straighten with it. Add 10 kg pancakes (for the effectiveness of the exercise, it is advisable to increase the weights) and do 3 sets of 6-8 repetitions.
Step 5
Take 2-5 kg dumbbells, stand up straight and, bending your elbows, do 8-12 biceps lifts. Follow 3 sets. Next, put one hand with dumbbells behind your head, making 8-12 triceps lifts. Change your hand.
Step 6
Exercise your deltoid muscles. To work them out from all sides, it is necessary to swing with straight arms to the sides, standing straight, and also in an incline. Then, alternately raise your arms forward. You need to do 8 reps in 3 sets for each exercise.
