Dumbbells are quite simple, but very effective. sports equipment, allowing you to involve a maximum of muscle groups in the work, that is, almost the entire body. It is very difficult to list exercises with dumbbells, there are countless of them.

The main advantage of dumbbells over most types of sports equipment is versatility. They are also suitable for gym, and for self-training at home. People who are accustomed to playing sports at home, in most cases, give their preference to these particular equipment.

Sports equipment manufacturers produce many different dumbbells. The most expensive are collapsible. They differ from simple ones in the ability to adjust the weight, and therefore are much more expensive. This allows you to train with one projectile for absolutely everyone, regardless of the level of training and gender.

Any burden requires certain precautions. They are aimed at minimizing the risk of injury and are as follows:

1. It is necessary to warm up before starting the training. The warm-up should be aimed at thoroughly preparing the joints and muscles for subsequent loads.
2. Strict observance of the execution technique. The slightest deviation from the correct execution can cause injury and the corresponding negative consequences.

The number of approaches for home workouts is from 3 to 5 sets. The number of repetitions in each is from 6 to 10 times. The main guideline in the construction of the training should be the level of one's own preparation and physical capabilities.

Beginners are advised to train with a break of one or two days. This is because muscle fibers recover at a much slower rate for beginners than for more experienced athletes. The latter can exercise with dumbbells from five or more days a week.

To involve each muscle group in the work, you need to do not just individual exercises, but specially designed complexes. The main thing is to follow the recommendations and rules, including the order of execution. This allows the isolation of the right muscles without involving other parts of the body.

A set of exercises with dumbbells

It is fairly simple. Perfectly adapted for people with different levels of training. It includes only those exercises that literally everyone can do, regardless of their own level of training. Some require the use of a chair or bench.

Feet are placed a little more or at the level of width shoulder girdle. They hold dumbbells in their hands and begin to squat slowly. You need to go down, inhaling the air, until a parallel to the floor surface is formed, and rise to the initial position, exhaling. If you increase the amplitude of the squat, dropping below the right angle, gluteal muscles get a big load.

The optimal number of sets is 3-5 times, in each of which 10-15 repetitions are performed.

Get straight. The legs are placed along the width of the shoulder girdle. Hands with palms turned towards themselves, lowered down.

The right hand holding the dumbbell is bent at the elbow and raised to the shoulder joint with exhalation or holding the breath. The starting position is taken with a breath. Repeat the same action on the left hand.

The correct technique for performing the “hammer” implies complete immobility of the body and elbows. The pace should be slow to feel how the biceps work. Sets of 8-12 "hammers" are made from 3 to 5.

It requires some preparation and is performed with a bench that is set at an angle of 30-40 degrees. It is securely fixed. She shouldn't wobble. They lie on the bench with their backs, and put their feet on the floor in the most comfortable position.

Hands at the beginning of the exercise can be located either at the same height or below the level of the bench. With an exhalation, raise your hands up. Return to the starting position on a slow breath. The exercise is similar to the barbell press, but only dumbbells are used here. Hands must be located at the same level with each other.

The number of presses in 3-5 approaches varies from 8 to 12.

Carried out using horizontal bench. Approaches are done exclusively with alternating hands.

The right hand and knee rest on the bench. The left leg, slightly bent at the knee joint, is placed on the floor surface, and the hand with the dumbbell is lowered. The working arm is pulled to the waist section, while the shoulder blades are brought together. The change of sides is carried out after 10-15 pulls, and the number of sets is done from 3 to 5.

1. They either sit on a chair or remain standing on the floor. In the latter case, the legs are placed slightly wider than the shoulder girdle. Arms spread apart in both versions look up with palms. They, bending at the elbow joint, are lifted together with dumbbells to shoulder level.
2. It is performed using a bench or chair. They sit on the supporting surface so that the back is slightly tilted forward, and the legs are wide apart. The left elbow rests on the left knee. Bending the arm, it is brought to the shoulder. A similar action is done on the opposite side.

Both exercises involve twisting the hands outward at the top. Do 10-15 repetitions on each side. The number of sets is 3-5.

Triceps Workout

Get straight. The legs are placed on the same level with the shoulders. A dumbbell held with both hands is raised above the head. With a sigh, it descends to the back of the head, and with an exhalation it rises again. The elbow joints should be parallel to each other and not move to the sides.

Similar to the first, but done separately for both the right and left hands. Thus, the amplitude increases markedly, and the dumbbell falls much lower.

For each hand, you need to do from 8 to 12 repetitions. The optimal number of approaches, as in all other exercises, is from 3 to 5.

Shoulder and upper back exercise

It involves the implementation of a complex of three exercises:

Standing on the floor, put your feet slightly wider than your shoulders. Hands with dumbbells are lowered down. Trapezoidal force spinal muscles, exhaling, the shoulders are raised towards the auricles. The elbow joint must remain straight. No bends are allowed. Inhaling the air, the shoulders slowly lower.

It involves imitation of the movements that skiers perform with their hands. Feet the same width as the shoulders. One of the arms, together with the dumbbell, is extended forward and bent at an angle of 90 degrees upwards, and the other, on the contrary, is behind and bent at the elbow joint downwards at a right angle. The exercise involves changing the position of the hands, that is, back and forth.

Mahi with dumbbells

Legs in a standing position are brought together, and the knees are slightly bent. Hands with shells are lowered along the body. The dumbbells are lifted to the armpits, bending the elbows at a right angle, but only with the lead forward and turn outward. This allows you to use only the shoulder muscles in isolation.

Exercises are done according to the scheme 3-5x8-12.

To take the starting position, the torso is tilted forward at an angle of 90 degrees, while the legs are placed at shoulder level. The hands in which the shells are held are lowered, the palms are directed inward.

Execution involves raising your arms to the sides. A slight bend in the elbow joints is acceptable if it is not possible to keep them straight. You can't bend your body. It should remain slanted for all repetitions, which are supposed to be done from 8 to 12 in each of 3-5 sets.

Standing on the floor, place your feet shoulder-width apart. it starting position suggests that pressed to chest hands are turned inward with palms. Hands are raised up, alternately turning the left, then the right palm outward. Only one turn is made on each side. When the hand is returned to the starting position, the palm is turned again and the hand is pressed against the chest. You need to do from three to five sets, the number of repetitions in which is from 8 to 12 times.

Consists of two exercises:

1. To take the starting position, they become straight, the legs are placed at a distance that is equal to the width of the shoulder girdle. A dumbbell held with both hands is extended in front of you so that it is in line with your shoulders. The projectile is pulled to the chest by bending the elbow joints. Return to starting position.
2. It is performed from a similar position as the first. Hands, holding dumbbells, straighten in front of them and make overlaps, alternately passing one hand over the other, making movements similar to scissors.

You need to do at least 3-5 approaches, in which they perform 8-15 times.

Leg exercises

To develop and pump up the muscles of the lower extremities, doing it yourself, you should do:

Alternately done on each side. Working left leg put forward, and the thigh becomes a support, on which they rest with the hands holding the dumbbells. The right leg is pulled back. It is straightened, that is, not bent, but should not lie on the floor surface. The knee is on weight, and the emphasis falls solely on the toe. When lunges in one direction are made, change legs and repeat all the actions again.

Represent effective method use of leg muscles. Unlike lunges, it is performed from a standing position. Arms with shells play the role of additional weights and are extended along the sides of the body, which allows you to increase the load. The pull-ups themselves are carried out by transferring body weight to the toes, when they are held at the top point for at least 5 or 10 seconds, and then again lowered to the heels.

You need to do at least 3, maximum 5 approaches with 10-15 movements in each.

This list of exercises is not complete. There are many more variations on how to work with dumbbells, but the presented complex is enough to develop a strong body. When the technique is mastered and the current weight goes easily, it must be increased. The main thing is to do it gradually, and not start with the maximum. The number of repetitions and approaches is given relatively and can increase with training, as well as taking into account the initial physical form, lack / presence of sports experience.

Dumbbells can be collapsible and non-collapsible. The latter have a given weight. Collapsible are a neck and a set of pancakes. If you plan to do strength training and gradually increase the load, buy collapsible equipment: they take up little space and allow you to select the weight for each exercise.

Collapsible dumbbells

You can buy non-separable ones, but take several weights at once for exercises on different muscle groups. For shoulders, biceps and triceps, light dumbbells up to 5 kg are needed. For squats, deadlifts and other exercises for large muscle groups, shells weighing at least 16–20 kg are suitable.

Non-separable dumbbells

Also in stores you can find fitness dumbbells coated with neoprene or vinyl. They are bright and pleasant to the touch, but too light for strength training and are only suitable for sessions of aerobic exercise.

Fitness dumbbells

Therefore, even if you are a complete beginner, do not take such dumbbells for strength training. In a pinch, you can always fill plastic bottle sand or water and get the same 1.5–2.5 kg.

What exercises to do

There are many exercises with dumbbells, listing everything does not make sense. Lifehacker chose the most popular ones and divided them into muscle groups.

To make a workout for the whole body, it is enough to choose 1-2 exercises from each group. Perform exercises in 3-5 sets of 8-12 times. Choose the weight in such a way that the last ones in the approach are difficult, but the technique does not deteriorate.

If you have too light dumbbells to thoroughly load the muscles in 12 repetitions, increase the number of repetitions in the approach. At the end of the exercise, fatigue should occur in the muscles.

What exercises with dumbbells will pump the biceps

Grab dumbbells and keep your hands palms facing your body. Bend your elbows and bring the dumbbells up to your shoulders while turning your wrists outward. At the top point, the palms should be turned towards the body.

it isolated exercise on the biceps, only the forearms work in it. The rest of the body is not involved: there are no jerks, buildup and other unnecessary movements.

Sit on incline bench, press the body to the back, feet to the floor. Lower your arms with dumbbells so that they hang freely along the body. From this position, raise the dumbbells to shoulder level and lower them back. Always return to the starting position to work in full range.

Sit on a bench, spread your legs wider, press your feet to the floor. Take a dumbbell in your right hand, pressing your shoulder to inside the right thigh is closer to the body. Do not put your elbow on your leg: this will remove the load from the biceps and deprive the exercise of its meaning. Rest your left hand on your left knee.

Perform a dumbbell raise. Return your hand to the starting position and repeat.

What exercises with dumbbells will pump triceps

Rest on the bench with your knee and palm. Take the dumbbell in your other hand. First, bend it at the elbow at a right angle, then straighten it, return to its original position and repeat. Move only the forearm, do not change the position of the body until the end of the exercise.

This exercise is similar to the previous one, only performed without support. Tilt the body, slightly bend the lower back. Lower your shoulders, and let your elbows form a right angle.

Extend your arms with dumbbells, return to the starting position and repeat. Do not change the position of the body until the end of the exercise.

Grasp the dumbbell pancake with both hands and lift it above your head. Bend the limbs at the elbows, lowering the projectile behind the back, lift it back up and repeat. Do not move your shoulders: only the forearms work.

What exercises with dumbbells will pump your shoulders

Raise the dumbbells to shoulder level, expand your chest, bring your shoulder blades together. Now drop your shoulders. Squeeze the dumbbells up and slightly take them behind your head. Lower them to the starting position and repeat.

Raise your arms with dumbbells to the sides to shoulder level, lower back and repeat. Slightly bend the limbs at the elbows to.

Tilt the body to parallel with the floor, slightly bend your knees. Spread your arms with dumbbells to the sides to shoulder level and return back. Perform the movement smoothly, without jerking. Do not change the position of the body until the end of the exercise.

What exercises with dumbbells will pump your back

Lie on your stomach on an incline bench, lower your arms with dumbbells. Pull the fists with weight to the belt, bring the shoulder blades together and lower the shoulders. Return your arms to the starting position and repeat.

2. Dumbbell row to the belt in an incline

Rest on the bench with your left palm and knee, straighten your right leg, press your foot to the floor, stretch your hand with a dumbbell down. Pull the weight up to your waist and lower it back down. Do not raise your shoulder, do not hunch. Do not change the position of the body throughout the exercise. Look at the floor in front of you so that your neck is in line with your back.

Tilt your back to parallel with the floor or slightly higher, hold the dumbbells in outstretched arms. Lower and straighten your shoulders, pull the weight to the belt, bringing the shoulder blades together, and then lower back. Do not change the position of the body until the end of the exercise.

What exercises with dumbbells will pump the chest

Lie down on a bench, press your feet to the floor. Bend your elbows at a right angle, position your shoulders parallel to the floor or slightly lower. Hold your wrists as if. Squeeze the dumbbells up while turning your hands palms to each other and connecting them. At the top, your fists should meet. Lower your arms to the starting position and repeat.

Lie down on a bench, press your feet to the floor. Connect your hands with dumbbells above you, and then spread them apart, stretching pectoral muscles. Bend your elbows slightly to protect the joint. Bring your hands back to the starting position and repeat.

Lie down on a bench, press your feet to the floor. Bend your elbows at a right angle, turn your palms towards your body. Straighten your arms, but not completely: at the extreme point, leave them slightly bent to protect the joint. Return your forearms to the starting position and repeat.

What exercises with dumbbells will pump the hips and buttocks

Sit on the floor next to the bench, rest your back on it, bend your legs. Raise your pelvis without lifting your feet. Put your hands with dumbbells on your hips. Straining the gluteal muscles, move the pelvis up to the parallel of the hips with the floor. Lower yourself to the starting position and repeat.

Stand up straight, hold dumbbells in outstretched arms, palms should be turned to the body. Slightly bend your knees, bend over with a straight back, move your pelvis back and lower the shells to the middle of the lower leg. Hold the dumbbells close to your legs. Keep your back straight. Return to starting position and repeat.

Take dumbbells in your hands, lunge forward and touch the floor with the knee of the leg standing behind. Watch to lower limbs were bent at right angles and the knee that was in front did not go beyond the toe. You can perform lunges in or on the spot.

This version of the exercise pumps not only the hips, but also the shoulders and core muscles. Do not immediately take a heavy dumbbell: first test your sense of balance by doing an exercise with a light weight.

Raise the projectile above your head, stretch your other hand to the side. Perform lunges as you move around the gym. After completing one set, repeat it with the dumbbell in the other hand.

Stand with your feet shoulder-width apart, turn your toes out to the sides. Hold the dumbbells over your shoulders. Squat down until your thighs are parallel to the floor or below. Keep your back straight and your heels pressed to the floor. Straighten up and repeat.

This exercise involves several muscle groups at once: hips, buttocks, core muscles, shoulders and triceps. It is well suited for intense interval and circuit training.

Stand with your feet shoulder-width apart, turn your toes out to the sides. Hold the dumbbells next to your shoulders. Do a squat, straighten up and, without stopping the movement, squeeze the shells up, slightly taking them behind your head.

You are not doing a bench press, but a push press: using the momentum of the lift to squeeze the dumbbells up. Therefore, do not pause between squats and bench presses.

Another exercise involving several muscle groups. Dumbbell swings involve the muscles of the hips and back, strengthen the shoulder girdle.

Place your feet shoulder-width apart, slightly turn your socks to the sides. Grasp one dumbbell with both hands, tilt your back straight, bend your knees and move your pelvis back. Place the dumbbell between your legs. With a sharp movement, move the pelvis forward, while straightening up and swinging the projectile up. The dumbbell describes a semicircle and ends it above the head. Then you return to the starting position and repeat the movement.

If you work with the pelvis, the exercise will load the buttocks well, if not, the extensors of the back. Although both muscle groups will work anyway.

An exercise focusing on inner part hips.

Place your legs 1.5-2 times wider than your shoulders, turn your socks to the sides. Grasp one dumbbell with both hands. Do a squat, spreading your knees to the sides. Keep your back straight and squat until your thighs are parallel to the floor. Straighten up and repeat.

Take dumbbells in your hands, stand with your back to the dais, put the toe of one foot on it. Do it. Check if the knee in front of the standing leg does not go beyond the toe. If so, move back slightly from the support. While squatting, try to turn the knee of the supporting leg outward.

Walk up the hill with dumbbells in your hands. During the lift, try to slightly turn the knee of the supporting leg outward: this way the joint is in a more stable position, which reduces the risk of injury.

Lie on the floor and rest your feet on it, bending your knees at a right angle. Raise one leg and straighten your knee, place the dumbbell on your hips. While tensing your buttocks, tilt your pelvis up so that the body and the raised leg are stretched in one line. Lower your hips to the floor and repeat.

What exercises with dumbbells will pump the press and core muscles

1. Turkish dumbbell raise

Great exercise for core muscles. Pumps and coordination of movements.

Lie on the floor, straighten your legs. Take a dumbbell in your right hand and lift it in front of you, stretch your left hand to the side. Bend your right leg and place your foot on the floor. Leaning on the right leg and left arm, take a sitting position. Move the dumbbell up and hold over your head. Move your left leg back and place it on your knee: you are now in a lunge position.

Stand up, and then repeat in reverse order: the left leg goes back into a lunge and kneels, the left arm and right leg rest on the floor, the left leg is moved forward and straightens, you sit down, then lower your back to the floor, stretch your left arm to the side and straighten your right leg.

When you master the exercise on a comfortable side, change your hand and try on the other. Just for starters, take a dumbbell easier.

Stand with your feet shoulder-width apart or slightly wider, grab a dumbbell with both hands. Turn the body to the right and move the projectile up and to the side. In this case, the heel of the left foot comes off the floor and turns outward to provide full rotation of the body. Expand the last one left side while lowering the dumbbell to knee height. Imagine that you are doing an exercise in a rectangle: first you need to touch the projectile to the right upper corner and then bottom left.

Perform an equal number of sets on both sides.

Sit on the floor, grab a dumbbell with both hands, lift your feet off the floor, straighten your back. Turn the body and arms with weight to the right, and then repeat the same to the left. Try not to lower your legs to the floor until the end of the exercise.

Stretch on the floor, put the dumbbell behind your head. At the same time raise the body, arms and straight legs, touch the toes of the feet with the projectile. Get back down and repeat. While lifting, try to keep your back straight and not bend your knees too much.

If you don’t have the time or opportunity to work out in the gym, but you still want to keep your body in good shape in some way, then you can do the exercises at home. This will allow you not only to increase and get rid of excess fat on the body, but also to make yourself healthier and thereby increase life expectancy. There are a lot of different complexes for training at home today, but if you have a pair of dumbbells, then dumbbell gymnastics will be the best choice.

Advantages

Dumbbell gymnastics has a number of serious advantages, and the most important of them are simplicity and no need to buy additional equipment. All you need to get going is a pair of dumbbells. They do not need a lot of space in the house and they do not require any care. In addition, they are useful in that they can imitate as accurately as possible all the natural movements that each person makes in his life. That is why dumbbell gymnastics is so popular in most developed countries of the world. It can be used both as a full-fledged workout for different muscle groups.

Classes for women

Dumbbell gymnastics will help women become more slender and fit. It has a number of its features - the greatest effect is given by performing exercises in a circle with a sufficiently large number of repetitions (in the region of 15-20). In one training day, it is desirable to perform exercises for all the muscles of the body, and the dumbbells should not be very heavy. For women, the main training principle should be high intensity training, as they are naturally very hardy.

Dumbbell gymnastics for men

Dumbbell gymnastics for men is aimed at both maintaining muscle tone and building muscle mass in parallel with burning excess fat. Most often, the goal of a man is to gain muscle mass, and for this, heavier dumbbells are needed. So it is advisable for men to purchase collapsible shells with a sufficient number of additional pancakes.

They are best doing several different types of workouts. For example, one workout might be for upper body exercises and another for the lower body. Such a division would be effective in increasing

Training after 40 years

When a man's age crosses the forty-year boundary, some changes begin in his body. So, the level of testosterone synthesis drops significantly, and this entails a deterioration in muscle tone and general physical condition. A man’s sleep worsens and efficiency drops, and his metabolism slows down, as a result of which the body begins to store fat more actively.

Dumbbell gymnastics for men over 40 is aimed at restoring the correct hormonal levels and general strengthening health. It normalizes the work of all organ systems, especially the cardiovascular system. Systematic exercises with dumbbells are guaranteed to increase the duration and quality of life of every man, regardless of age.

Complexes of dumbbell gymnastics

Today there are several hundred various movements, which can be performed with dumbbells to work out a particular muscle group. Sports methodologists are engaged in composing complexes from them dumbbell gymnastics designed for various purposes. We will present some of them in this article.

It is worth remembering that it is necessary to adequately select the weight of the dumbbells, and the number of repetitions depends entirely on your physical condition and the goal you want to achieve. Before starting a workout, be sure to warm up to avoid possible injuries. If the air temperature allows, open a window so that oxygen can freely enter the room.

An example set of exercises might look something like this:

1. Lower Body Workout:

• Squats with dumbbells on the shoulders / on the sides of the body - 5 sets of 10-12 repetitions.
• Multidirectional lunges with dumbbells / walking lunges - 3-4 sets of 10 repetitions.
• Tilts - 3 sets of 12 repetitions.
• Rises on socks - 3 sets of 15-20 repetitions.

2. Upper body workout:

• Bent Over Rows - 4 sets of 10-12 reps.
• Chest Press / Breeding - 4 sets of 10-12 repetitions.
• Dumbbell swings to the side while standing / tilted - 3 sets of 12-15 repetitions.
• Bending arms with dumbbells - 3 sets of 10-12 repetitions.
• Extension of the arm with a dumbbell sitting from behind the head / tilted / lying down - 3 sets of 10-12 repetitions.

Do not blindly copy this complex. This is just an example of one of the many training options. Choose those exercises that will be the most convenient and suitable for you. Try out the ones you like, or come up with your own.

The main thing is to practice systematically and periodically change the exercises or the form of their implementation so that the muscles can work from different angles.

Topic:

"A set of exercises with

dumbbells"

Completed: student of 10 "a" class

Galikhmetova A.Zh.

Head: Seryakova G.A.

1. For biceps shoulder flexors (biceps).

Starting position: main stance, palms facing forward.

Execution: simultaneous or alternate bending of both arms in the elbow joints.

2. For the triceps extensors of the shoulder (triceps).

Starting position: arms bent at the elbows, elbows raised up, hands at the back of the head, palms facing inward, dumbbells touch the upper edges of the shoulder blades.

Execution: raise the dumbbells up, both simultaneously or alternately, without lowering your elbows.

Breathing: inhale when extending, exhale when bending.

3. For the muscles of the shoulder girdle.

Starting position: hands at the front of the thighs, palms facing the thighs.

Execution: simultaneously or alternately raise straight arms up.

Breath: inhale when lifting and exhale when lowering.

4. For the muscles of the shoulder girdle (muscles that reduce the shoulder blades and the posterior bundles of the deltoid muscles).

Starting position: the torso is tilted forward to a horizontal position, arms are lowered down, palms are turned inward.

Performance: raise straight arms to the sides; without bending the body.

Breathing: inhale when lifting, exhale when lowering.

5. For the muscles of the lower back, lat back and lifting ribs.

Starting position: feet are placed wider apart, hands with dumbbells are pressed to the back of the head.

Execution: tilt the body to the sides without bending the knees.

Breathing: inhale while straightening the torso, exhale while bending the torso to the sides.

6. Option "a": dumbbells raised up above your head.

7. For the muscles of the legs, torso and for the respiratory and vascular system.

Starting position:wide lunge forward standing leg strongly bent, the rear leg is almost straight and rests on the toes.

Fulfillment: change of legs by jumps. The torso should not lean forward and move in the front back direction.

Breathing: deep, without delay.

8. For adductor muscles of the thigh and hip extensors, extensors of the back and shoulder girdle.

Starting position:legs apart wider, arms bent, hands with dumbbells at the shoulders.

Performance: squat with bending one leg. The other leg is straight. Keep your torso straight.

Breath: inhale crouching, exhale rising.

9. For oblique and lateral abdominal muscles.

Starting position: main stance, both dumbbells are in one hand.

Execution: torso to the sides. One arm, bending, rises along the body up above the waist, the other, unbending, goes down to the knee. The knees don't bend.

Breath: inhale while tilting to the side of the arm holding dumbbells, exhale while tilting to the side of the arm without dumbbells.

10.For calf muscles foot flexors (plantar flexion).

Starting position: feet at the width of the pelvis, toes are on a stand 58 cm high, heels are on the floor. Arms bent, hands with dumbbells at the shoulders.

Performance: lifting on toes.

Breathing: uniform, without delay.

10

About fitness with love 15.02.2017

Dear readers, today we will continue our conversation in the heading. Let's talk about recreational gymnastics. Heading Elena Shamova, a fitness and nutrition expert with over 20 years of experience, founder of the Strong&Happy family fitness clubs in Ukraine, will tell us about a set of health-improving gymnastics exercises, how to perform it correctly, and what to look for. We can also watch video material. I give her the floor.

Good afternoon to all readers of Irina's blog. Thank you, friends, for reading and commenting on my articles, asking questions and expressing wishes. I hope that you also put into practice the advice from them. Today I am with you again, Elena Shamova. And we will analyze in the article what health-improving gymnastics is, what it is for, and how it looks.

Of course, there are many types and subspecies of gymnastics: sports, artistic, acrobatic, etc. We refer to wellness morning exercises (hygienic gymnastics) and a set of general strengthening exercises. They can also be called gymnastics for the elderly or people with poor health. To complete the healing effect, I would supplement them with physical education minutes (at the workplace or in between classes, sitting for a long period of time). We will write a separate article on this topic.

It is important to understand that when seated life will not be enough to perform a set of exercises only in the morning or in the evening. I recommend getting up from your chair during the day and doing simple exercises every 45-60 minutes. This tip also works for those who work on their feet all day. Do a workout!

Morning hygienic gymnastics

Treat it like brushing your teeth in the morning after waking up, as the entire set of exercises will not take you longer than 10-15 minutes. Morning exercises are necessary and suitable for everyone, including the elderly. The main thing is that its implementation has become a habit with you. Only in this case you will benefit from charging. Let's talk about this in more detail.

Why do you need morning health exercises

Of course, morning exercises are designed to bring the body into working condition, increase the level of vigor, improve mood, disperse the remnants of drowsiness and eliminate lethargy.

Morning hygienic gymnastics is designed to enhance blood and lymph flow, activate metabolism, eliminate congestion after a night's sleep.

Morning exercise has a beneficial effect on cardiovascular and nervous system, appetite, sleep, musculature and posture, increases personal efficiency during the day.

What should be the morning exercises

Morning health-improving exercises should include smooth movements to increase blood circulation, stretching, flexibility, breathing exercises etc. Do it so that it does not tire you, but rather energizes you. This is not a workout to develop strength, endurance, muscle growth or fat loss. After all, the body has not yet fully woken up and cannot effectively perform a full-fledged training complex.

A set of exercises for morning exercises at a calm pace

Take this complex as a basis. It contains exercises to warm up all muscle groups and joints. You can add your own exercises to it.

• Walking in place (30-60 seconds)
• I.p. (starting position) - feet shoulder width apart. Rise on your toes and raise your arms through the sides up. As you exhale, return to I.P. (2-5 times)
• I.p. - Feet shoulder-width apart, hands on the belt. Make turns and tilts your head (5-8 times)
• I.p. - Feet shoulder width apart, arms along the body. We raise both hands forward with palms to each other, then - up, to the sides and lower them to the ip. (5-6 times each hand)
• I.p. - Feet shoulder-width apart, hands to shoulders. We turn upper part torso to the right, we return to the sp, and to the left, to the sp. (5-8 times)
• I.p. - Feet shoulder width apart. Lean forward, backward, right and left (5-8 times)
• I.p. - feet are together, arms are bent at the elbows, palms down. Alternately raise the leg bent at the knee, stretch the knee to the palm (5-8 times with each leg)
• I.p. - Standing on your knees, resting your hands on the floor. Round and arch your back (5-8 times)
• I.p. - sitting on the floor, legs straight. We lean forward and stretch the right hand to the toes, straighten the left hand back. Alternate (5-8 times with each hand)
• I.p. - sitting on the floor, straight legs wide apart, arms bent at the elbows and folded like a first-grader at a desk. Reach elbows forward and toward the floor (20-30 seconds)
• I.p. - Feet shoulder width apart, arms straight forward. We make hands "scissors" vertically, then horizontally (8-10 repetitions)
• 10-15 squats
• 10-15 pushups
• Walking in place (1 minute)

Gymnastics for the elderly and people with poor health. Video

Alternatively, you can use this short video that my assistant Inna and I shot for you. It contains a small amount simple exercises, which can be performed in the morning after sleep for people with poor health and the elderly.

There are also sets of exercises to perform them without getting out of bed, as well as sitting.

I advise you to turn on your side after waking up, then lower your legs to the floor, sit on the bed and just sit for about 10-20 seconds. After that, slowly get up, go to the toilet and drink a glass of water at room temperature. The water slowly awakens internal organs and gently kickstarts metabolism.

The next step is to perform morning wellness exercises.

Ideal - to complete the morning exercise with a cool or contrast shower. Wiping with a towel moistened with cold water will also do.

Wellness gymnastics

Depending on the “in which direction” a person wants to improve his health, the set of exercises necessary for this must be selected individually. First of all, you need to consult with your doctor about the loads. And taking into account the prohibited and permitted movements, compose a training complex.

What is the effect of general health gymnastics

Regular performance of such gymnastics will allow you to feel great and get sick less, strengthen muscles, tone the skin, improve the condition of blood vessels and some “problem” places, develop flexibility and joint mobility, improve mood, normalize arterial pressure, have a beneficial effect on metabolism, the nervous system, internal organs and much, much more everyone knows.

The following set of exercises is designed in such a way that, if possible, all muscle groups participate. It is also suitable for older people.

A set of exercises for recreational gymnastics

• I.p. - legs together, arms along the body. Sit down, touch the floor with your hands, then rise on your toes, raise your hands up and stretch (5-6 times)
• I.p. - Feet shoulder width apart, arms along the body. commit rotational movements shoulders back and forth (10-20 times)
• I.p. - too. Without raising your arms, turn your upper body to the right, then to the left. The pelvis remains motionless (10-12 times)
• I.p. - Feet shoulder-width apart, hands on the belt. Rotate your head to the right and left. Important: do not tilt your head back! (4-5 times each side)
• Step in place, clench your fingers into a fist, slowly raising your arms above your head through the sides, and lower them to the ip. (30 seconds)
• The same, only we rotate the hands in the wrist joint (30 seconds in each direction)
• The same, but now we rotate the forearms in the elbow joint (30 seconds in each direction)
• Continuing to walk, rotate with straight arms in shoulder joints(30 seconds each side)
• I.p. - Feet shoulder width apart, hands in front of you. We imitate scissors with our hands, gradually raising our hands up and lowering them down (30 seconds)
• Push-ups (15-20 times)
• I.p. - legs wider than shoulders, arms along the body. Tilt to the right, the right hand slides down the right leg as low as possible, but gradually, the left slides up to the armpit (15-20 times in each direction)
• I.p. - Feet shoulder-width apart, hands on the belt. Tilt to the right, straighten your left arm above your head, return to SP. Repeat the same on the other side (15-20 times each side)
• I.p. - Feet shoulder-width apart, arms bent at the elbows in front of the chest. Leaving the pelvis in place, turn the upper body to the right, straighten the right arm and take it back behind the back. Keep your hand parallel to the floor. Return to ip, repeat the same on the other side (15-20 times in each direction)
• I.p. - Feet shoulder-width apart, hands on the belt. Taz is in place. Rotate the body in a circle to the right, then to the left. Strongly do not bend back (8-10 times in each direction)
• Mahi with each leg: right, left, forward and backward (15-20 times with each leg in each direction)
• Overlapping the leg back, bending at the knee, hitting ourselves with the heel on the buttock (20 times with each leg)
• Squats (15-20 times)
• Lunges forward alternately with the right and left foot (15-20 times on each leg)
• I.p. - Sit on the edge of a chair or sofa. Bending your knees, as you exhale, pull them towards you, then straighten them forward and repeat (15-20 times)
• I.p. - lying on your back, hands behind your head, legs bent at the knees, the lower back is rounded and pressed to the floor. At the same time, tear your shoulder blades off the floor and pull your knees towards you, stretch your chin to your knees. Return to I.P. (15-20 times)
• Horizontal "scissors" legs in the supine position (30 seconds)
• I.p. - lying on your back, legs straight up perpendicular to the floor, arms along the body. As much as possible without sudden movements, spread your straight legs to the sides and spring 3-4 times, return to the SP. (10-12 times)
• I.p. - lying on your back, arms along the body. "Bicycle" (30-40 seconds)
• I.p. - lying on your back, arms along the body, legs bent at the knees. We raise the pelvis up, spring it 3-4 times and return to the SP. (10-12 times)
• I.p. - lying on your back, palms behind your head, legs bent at the knees and lying on your side. We tear off the shoulder blades from the floor, stretch our chin up (15-20 times on each side)
• I.p. - Standing on your knees, resting your hands on the floor. Raise the straight right arm forward, the straight left leg back (20 times on each side)
• "Plank" from the elbows or straight arms. Feet rest on the floor with socks, hands on the floor with palms or elbows. Body and legs form one line (30-60 seconds)
• I.p. - Kneeling, feet together, hands forward. We sit down to the left of the feet, take both hands to the right, return to the SP, repeat the same on the other side (8-10 times on each side)
• I.p. - stand at a distance of 15-20 cm from the wall, feet shoulder-width apart, hands behind your head. Lean forward without moving away from the wall (20 times)
• I.p. - down with your back, rest your hands on top of the sofa or bench, legs bent at the hip and knee joints. Do reverse push-ups, bending and straightening your arms at the elbows (15-20 times)
• Complete the set with stretching exercises.

A similar set of general strengthening exercises should be done every other day, at least 3 times a week for at least 20-30 minutes. It is then that its use will have a healing effect.

1 week: 5-6 repetitions in 1 set
Week 2: 8-10 reps in 1 set
Week 3: 12-14 reps in 1 set
Week 4: 18-20 reps in 1 set
Week 5: 8-10 reps in 2 sets
Week 6: 14-16 reps in 2 sets
Week 7: 18-20 reps in 2 sets

During this time, you will get involved, get used to the load, and the whole set of exercises can be performed in 3 sets. Choose your rhythm and try to increase it further.

Especially for you!

If you suffer from any disease, before doing the exercises, consult with your doctor or trainer (with me, for example) This can be done via Skype elle_parus or email [email protected]

Order a personalized exercise program tailored to your needs and current health condition. I wish you a cheerful morning for every day and no worries!

Sincerely yours, Elena Shamova.

I thank Lena for the information. And I want to suggest that you also include such an exercise from Oleg Gazmanov in the complex of recreational gymnastics. Not so long ago, she began to systematically perform it herself. With interest I watch the lessons of Oleg Gazmanov for health. You probably know that he is a master of sports, he had many injuries. Including spinal injuries. What helped him to enter into a working rhythm, to successfully cope with everything, to be in a beautiful physical form? Here is one such exercise.

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