Dumbbell training programs for beginners are built on the principle of progressive overload (gradual increase in working weights). Without this, unfortunately, it is impossible to achieve relief muscles and get rid of body fat.
Dumbbells are functional weights that can be used both in the gym and at home. They are equally suitable for men and women, adolescents and young men (the difference is only in the weight used). With the help of dumbbells, you can maintain muscle tone and develop muscles.
The load must be calculated according to the level of physical fitness. To start, use 3 sets of 6-8 reps, gradually increasing the load.
The features of the dumbbell training program for beginners include:
do not use fixed weight dumbbells, you need to gradually increase working weights;
exercise 2-4 times a week for 45-60 minutes;
an important rule of working with dumbbells is a constant increase in intensity, and the higher the latter, the faster you will see the result;
follow the technique of performing this or that exercise. If you feel the load of the target muscles, then you are doing the exercise correctly;
remember about warm-up sets at the beginning of work, and stretching the muscles at the end of the training;
if your goal is to get rid of body fat, then alternate one workout of the complex with aerobic exercise;
stick to the right diet that suits your goal.
The dumbbell training program for beginners is presented below (one of the options):
Workout #1
Dumbbell bench press – 1 * 10 times (warm-up), 3 * 6-8 times
Bending the arms with dumbbells while sitting – 1 * 10 times, 3 * 6-8 times
Breeding dumbbells lying – 1 * 10 times, 3 * 6-8 times
Concentrated curls – 1 * 10 times, 3 * 6-8 times
Plie squats with dumbbells – 1 * 10 times, 3 * 6-8 times
Tilts to the side with dumbbells – 1 * 10 times, 3 * 6-8 times
Workout #2
Dumbbell row to the belt in an incline – 1 * 10 times, 3 * 6-8 times
French dumbbell bench press – 1 * 10 times, 3 * 6-8 times
Dumbbell row lying on the stomach – 1 * 10 times, 3 * 6-8 times
Extension of arms in an inclination – 1 * 10 times, 3 * 6-8 times
Lunges with dumbbells – 1 * 10 times, 3 * 6-8 times
Tilts to the side with dumbbells – 1 * 10 times, 3 * 6-8 times
Workout #3
Tilt dumbbell row – 1 * 10 times, 3 * 6-8 times
French bench press – 1 * 10 times, 3 * 6-8 times
Deadlift with dumbbells – 1 * 10 times, 3 * 6-8 times
Shrugs with dumbbells – 1 * 10 times, 3*6-8 times
Заход на степ с гантелями – 1*10 раз, 3*6-8 times
Tilts to the side with dumbbells – 1 * 10 times, 3 * 6-8 times