Training with the use of dumbbells will not only strengthen and shape the arms, but also improve the appearance of the entire figure. Exercises engage every part of the body to work, including legs, buttocks, abdomen, and back, and also increase the condition and endurance. Watch the video in which trainers Szymon Gaś and Katarzyna Kępka show how to properly train with dumbbells

Training with dumbbells is designed to strengthenthe entire body, with particular emphasis on the muscles of the arms, legs and abdomen. The exercises can be performed by both men and women. Their intensity is determined by the weight of the weights - depending on the level of advancement, you can choose lighter or heavier dumbbells. Remember to increase the workload as you progress. Thanks to this, the muscles will constantly develop as they overcome increasing resistance.

Strengthening training with dumbbells - how to exercise?

The training includes 10 exercises, each of which (apart from the warm-up exercises) is performed for 30 seconds. Take a 10-second break between each series.

Before training, a general warm-up should be performed - it should last at least 10 minutes. Then we move on to the proper training, in which the first series consists of more precise exercises to warm up the wrists (during training with dumbbells, it is the wrists that are exposed to the greatest overload and risk of injury).

1. Strengthening training with dumbbells: warming up the wrists

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Stand straight, slightly legs apart, tense your stomach, grasp the dumbbells in both hands. Let your arms slide freely along your body. Roll your wrists for about 15 seconds.

Then bend your elbows, place the dumbbells in front of you at the height of the waist and start raising your bent arms in an arc to the sides. Try to lift the dumbbells as high as possible for about 20 seconds.

Begin pressing dumbbells vertically above your head. Lower your arms only to the shoulder line, maintaining a right angle between the shoulder and the forearm (20 seconds).

Raise the weights above your head on straight arms. Begin rhythmically lowering the dumbbells behind your head and back up again (20 seconds).

Lower your arms along your torso. Bending your elbows, raise the weights to shoulder height. Keep your arms close to your body. Repeat for 15 seconds.

2. Strengthening training withdumbbells: exercises for legs and buttocks

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Squats with dumbbells:stand shoulder-width apart. Holding the dumbbells in both hands, bend your knees and do a deep squat. Make sure your knees don't protrude in front of your toes (try to push your buttocks back first, then squat). When you go back up, raise your arms and dumbbells above your head at the same time.

Exercise for the thighs and buttocks:go to the front support on straight arms. Place one of the weights under the knee and bend the leg so that it does not slide out. While exhaling, lift your leg as high as possible. Inhale as you lower it. Do 30 repetitions on each side.

3. Strengthening training with dumbbells: exercises for the chest and abdominals

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Dynamic exercise in support:move to the plank position (arms extended at the elbows). Keep your feet apart. Take a dumbbell in one hand and place it under you to the side, and then swing it upwards. Practice dynamically, emphasizing each raise of your arm. Remember that your hips and your entire body should form one line. Do 30 repetitions for each hand.

Crunches with dumbbells:lie on your back, bend your legs slightly at the knees. Take the dumbbells in your hands and place them on your chest. Raise your entire torso until you are sitting, then raise your arms above your head (until straight), bend your elbows, lower the dumbbells behind your head, straighten your arms again, and then come back to the starting position. When lifting your torso, remember not to slouch and keep your feet glued to the ground.

4. Strengthening training with dumbbells: exercise for a flat stomach and strong arms

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Assume the side plank position - lie on your side, rest your legs on the edges of your feet (place one foot behind the other), and your torso on an outstretched arm. The legs, torso and head should be in one line. Take the weight in the other hand and lift it up - the arm is to be straightened throughout the exercise. Begin lifting your hips high, then lowering until your torso and legs are in a straight line again. Repeat for 30 seconds, then change sides.

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ABC of exercises