General developmental exercises with dumbbells. Complexes of general developmental exercises for older children
Agree, with the help of simple dumbbells you can “load” and make work, if not all, then certainly a huge number of muscles. It is difficult to list absolutely all the exercises that can be performed using such sports equipment.
Dumbbells are very convenient because they can be used both in the gym and at home. This explains their high popularity among home workout enthusiasts.
Today, you can find a variety of projectile options on the sporting goods market. An important option that significantly affects the price of the product is the ability to adjust the weight. Collapsible dumbbells are much more expensive than simple ones.
Thanks to this, absolutely everyone can train with them, regardless of gender or age. If you are a beginner athlete, then set the weight light. And if you have a good one physical training, then throw a couple of pancakes and you can start practicing.
In this article you will not find difficult and impossible actions with dumbbells. But some of them require a bench or chair.
For leg muscles
Squats
Excellent basic exercise are classic squats. There is no doubt about their benefits, both among bodybuilders and powerlifters.
Classic squats are performed as follows:
Place your feet shoulder-width apart or slightly wider. Taking the dumbbells in your hands, begin to squat slowly.
As you inhale, you need to squat until parallel to the floor, and as you exhale, you need to return to initial position.
By squatting below 90 degrees to the floor, you can additionally load gluteal muscles.
Number of approaches - from 3 to 5. Number of repetitions - from 10 to 15.
Lunges
To do this, take dumbbells in your hands and straighten them down. Place your left leg forward.
The right straight leg is laid back, the knee is in weight, the toe is resting on the floor. We lunge forward on the left knee.
Then, change stance and repeat the exercise for the right leg. Remember to maintain balance and keep your back straight.
You cannot cross your legs, as this risks losing your balance and falling to the floor, which can lead to injury.
We keep the number of repetitions at 10-15, approaches - 3-5.
Work on the calf muscles
The exercise is performed standing, with your feet shoulder-width apart. Lower your hands with dumbbells down along your body. Rise up onto your toes and hold in this position for 5-10 seconds. Then, slowly return to the starting position.
Number of approaches - from 3 to 5. Number of movements - from 10 to 15.
Developing your hands
"Hammer"
The exercise is performed standing, with your feet shoulder-width apart. In the starting position, your arms should be down. Turn your palms towards you.
As you exhale or while holding your breath, bend your elbow and lift the dumbbell with your right hand to your shoulder. As you inhale, lower your hand to the starting position. Next, do the same thing, but with your left hand.
Carrying out this exercise, the body and elbows should be motionless. Even with just 10-15 repetitions, you can fully feel the work of your biceps. The hammer must be performed at a slow pace.
Number of approaches - 3-5. The number of squats is 8-12.
Other biceps workout options
Two more exercises are suggested. The first exercise is performed standing on the floor or sitting on a chair. In the first case, your feet need to be placed shoulder width apart.
Hands with dumbbells should be spread out to the sides, palms up. We begin to bend our elbows, lifting the dumbbells to shoulder level.
The next exercise requires a chair or bench. It must be performed alternately with each hand. We sit on a chair and spread our legs wide apart. We bend our back slightly forward.
We rest the elbow of our left hand on the knee of our left leg. We begin to bend our arm at the elbow, bringing it to the shoulder. Then repeat the exercise with your right hand.
Both in the first exercise and in the second, while lifting the dumbbells up, you need to twist the hand outward.
The number of approaches is from 3 to 5. The number of repetitions for each hand is from 10 to 15.
Making your triceps stronger
To develop your triceps, you can perform the following exercises. The first is performed while standing, with your feet shoulder-width apart. In the starting position, hold the dumbbells with both hands above your head.
As you inhale, lower it to the back of your head, and as you exhale, press it to the starting position. Your elbows should not move from side to side; keep them parallel to each other.
The second exercise is done similarly, but for each hand separately. This will allow you to lower the dumbbell even lower, which will increase the range of motion.
Number of approaches - 3-5. The number of repetitions for each hand is 8-12.
Basic pectoral muscle development
Bench press
This exercise will require a little preliminary preparation. It is necessary to place the bench at an angle of about 30-40º. It is also recommended to secure it firmly so that it does not wobble. Lie down on a bench with your feet comfortably on the floor.
In the starting position, your elbows should be below or at the same level as the bench. Next, raise your arms up as you exhale. Slowly inhaling air, return to the starting position.
Outwardly, this should resemble a regular bench press. Make sure your hands are always level with each other.
Working out the upper chest
The first exercise is performed while standing on the floor. Place your feet shoulder-width apart. Hold a dumbbell with both hands and extend your arms forward at shoulder level. Begin to pull the dumbbell towards your chest, bending your elbows. Then return to the starting position.
The second exercise is called scissors. It must be performed standing with your feet shoulder-width apart. Straighten your arms in front of you with dumbbells and alternately perform overlapping movements. For example, first right hand swipe over the left one, and then vice versa.
Strengthening your back
Dumbbell row
To complete the exercise you will need horizontal bench. It is necessary to perform approaches alternating hands.
First, we rest the knee of our right leg and our right hand on the bench. We bend our left leg slightly at the knee and place it on the floor. We lower the left hand with the dumbbell down.
We begin to pull the dumbbell to the belt, bringing the shoulder blades together. After 10-15 repetitions with the left hand, we change the hand, moving the legs the other way around.
Number of approaches - 3-5. The number of repetitions is 10-15.
Shrugs
The exercise is performed standing, legs should be slightly narrower than shoulder width. In the starting position, your arms with dumbbells should be completely lowered down.
As you exhale, engaging trapezius muscles back, raise your shoulders to your ears. In the highest position, freeze for 2-3 seconds. At the same time, you cannot bend your arms.
As you inhale, slowly lower your shoulders to the starting position. And start the exercise again. When performing, you should not stand on your toes, swing or jump, helping yourself through inertia - this will steal part of the load from the target muscles.
It will be enough to do 3-4 sets of 15-20 repetitions.
Downloading deltas
"Skier"
The exercise externally resembles the movements of a skier's arms. Performed while standing. Place your feet shoulder-width apart. We bend one arm with a dumbbell in front of us at a right angle upward. We bend the other arm at a right angle down behind us. Alternately change the position of the hands.
Pulling projectiles to the chin
The third exercise is performed standing on the floor, feet together, knees slightly bent. Hands with dumbbells are lowered along the body. Bend your elbows to a 90-degree angle and lift the dumbbells toward your armpits. In this case, the elbows should be turned outward and brought forward. At correct execution Only the shoulder muscles work.
Number of approaches - from 3 to 5. Number of repetitions - from 8 to 12.
Raising arms to the sides while bending over
The following exercise will not make your shoulders strong, but it will visually increase their width and make them more prominent.
Considering the fact that shoulder joint easy to injure, it is recommended not to lift heavy dumbbells until you learn how to perform the exercise with absolutely correct technique.
To perform the exercise, tilt your torso at a right angle forward, keep your feet shoulder-width apart. We lower our hands with dumbbells down, palms inward.
We begin to raise our arms to the sides. They should be straight, but you can bend them slightly at the elbows. The torso should be kept tilted throughout all repetitions.
Number of approaches - 3-5. Number of repetitions - 8-12.
Lifting projectiles upward
The exercise is performed standing, with your feet shoulder-width apart. In the starting position, arms with dumbbells are turned with palms facing inward and pressed to the chest.
Then, you need to raise your hands up, turning your palm outward. First, do 1 repetition with your right hand, and the next with your left.
In the process of returning your hand to its original position, you should turn your palm back towards you and press your hand to your chest.
Number of approaches - from 3 to 5. Number of repetitions - from 8 to 12.
Training schemes
You can choose one of the training options below. For continuous progress, after 2-3 months, replace the selected training scheme with another one.
For men
| Option 1 | Option 2 | Option 3 |
Monday. Back and shoulders:
| Tuesday. Chest and triceps:
| Monday. Back and shoulders:
|
Wednesday. Chest and triceps:
| Thursday. Back and biceps:
| Wednesday. Chest and triceps:
|
Friday. Legs and biceps:
| Saturday. Legs and shoulders:
| Friday. Legs and biceps:
|
For women
| Option 1 | Option 2 | Option 3 |
Monday. Back and shoulders:
| Tuesday. Chest and triceps:
| Monday. Back and shoulders:
|
Wednesday. Chest and triceps:
| Thursday. Back and biceps:
| Wednesday. Chest and triceps:
|
Friday. Legs and biceps:
| Saturday. Legs and shoulders:
| Friday. Legs and biceps:
|
Injury Prevention
Follow the following rules that can protect you from injury:
- Warm up well before each workout. Pay attention to all muscles and joints during the warm-up.
- Each exercise must be performed in compliance with correct technique. Any deviation from it can lead to dire consequences.
Your classes at home or in the gym should be based on your level of training: for beginners, the best option is to conduct classes at intervals of 1-2 days - this is due to slow speed recovery muscle fibers in beginning athletes. More advanced athletes can afford to exercise 5 times a week or even more often.
You can work each muscle group using certain sets of exercises. They must be carried out clearly, following all recommendations. If you follow the correct training order, you can target the load the right muscles and do not involve other parts of the body in the work.
This is not the entire list of possible exercises that can be performed with dumbbells at home. But they are quite enough to build a strong body.
As you complete the exercises, it is recommended to gradually increase the weight of the dumbbells. The indicated number of approaches and repetitions is relative. Everyone must set the load independently, depending on their level of physical fitness.
Constant progression of loads will help you develop and improve your results. An example can be seen in the following image:
Dumbbells can be collapsible or non-collapsible. The latter have a given weight. Collapsible ones consist of a bar and a set of plates. 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. different groups muscles. For shoulders, biceps and triceps you need light dumbbells up to 5 kg. For squats, deadlifts and other exercises large groups muscles, projectiles weighing at least 16–20 kg are suitable.
Non-collapsible dumbbells You can also find fitness dumbbells coated with neoprene or vinyl in stores. They are bright and pleasant to the touch, but too light for strength training and are only suitable for aerobic exercise sessions.
Dumbbells for fitness Therefore, even if you are a complete beginner, do not take these dumbbells for strength training. As a last resort, you can always fill a plastic bottle with sand or water and get the same 1.5–2.5 kg.
What exercises to do
There are many exercises with dumbbells; it makes no sense to list them all. Lifehacker selected the most popular ones and divided them into muscle groups.
To create a full-body workout, just select 1-2 exercises from each group. Perform exercises in 3-5 sets of 8-12 times. Select the weight in such a way that the last part of the approach is difficult, but the technique does not deteriorate.
If your dumbbells are too light to thoroughly load your muscles in 12 reps, increase the number of repetitions per set. At the end of the exercise, the muscles should feel tired.
What exercises with dumbbells will pump up your biceps?
Take dumbbells and hold your hands with your palms facing your body. Bend your elbows and bring the dumbbells to your shoulders while turning your wrists outward. At the top point, the palms should be turned towards the body.
This isolated exercise for the biceps, only the forearms work in it. The rest of the body is not involved: there are no jerks, swings and other unnecessary movements.
Sit on incline bench, press your body to the back, feet to the floor. Lower your arms with dumbbells so that they hang freely along your body. From this position, lift the dumbbells to shoulder level and lower them back down. Always return to the starting position to work through the full range.
Sit on a bench, spread your legs wider, press your feet to the floor. Take the dumbbell in your right hand, pressing your shoulder to inside the right thigh is closer to the body. Do not place your elbow on your leg: this will take the load off the biceps and defeat the purpose of the exercise. Place your left hand on your left knee.
Perform a dumbbell lift. Return your hand to the starting position and repeat.
What exercises with dumbbells will pump up your triceps?
Rest your knee and palm on the bench. Take the dumbbell in your other hand. First, bend it at the elbow at a right angle, then straighten it, return it to its original position and repeat. Move only your forearm, do not change your body position until the end of the exercise.
This exercise is similar to the previous one, but is performed without support. Tilt your body, bend your lower back slightly. 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 your body position until the end of the exercise.
Grasp the dumbbell plate with both hands and lift it above your head. Bend your elbows, lowering the projectile behind your back, lift it back and repeat. Don't move your shoulders: only your forearms work.
What exercises with dumbbells will pump up your shoulders?
Raise the dumbbells to shoulder level, open your chest, and squeeze your shoulder blades together. Now lower your shoulders. Press the dumbbells up and slightly behind your head. Lower them to the starting position and repeat.
Raise your arms with dumbbells to the sides to shoulder level, lower them back and repeat. Bend your elbows slightly to...
Tilt your body until it is parallel to the floor, slightly bend your knees. Extend your arms with dumbbells to the sides to shoulder level and return them back. Perform the movement smoothly, without jerking. Do not change your body position until the end of the exercise.
What exercises with dumbbells will pump up your back?
Lie on your stomach on an incline bench, lower your arms with dumbbells. Pull your fists with weight to your belt, squeeze your shoulder blades and lower your shoulders. Return your hands to the starting position and repeat.
2. Bent-over dumbbell row
Rest your left palm and knee on the bench, straighten your right leg, press your foot to the floor, extend your arm with the dumbbell down. Pull the weight toward your waist and lower it back down. Don't raise your shoulder, don't hunch. Do not change your body position throughout the entire exercise. Direct your gaze to the floor in front of you so that your neck is in line with your back.
Bend your back until it is parallel to the floor or slightly higher, holding dumbbells in outstretched arms. Lower and straighten your shoulders, pull the weight toward your waist, squeezing your shoulder blades, and then lower back down. Do not change your body position until the end of the exercise.
What exercises with dumbbells will pump up your chest?
Lie down on a bench with your feet flat on the floor. Bend your elbows at right angles, place your shoulders parallel to the floor or slightly lower. Hold your wrists as if. Press the dumbbells upward while simultaneously turning your arms with your palms facing each other and connecting them. Your fists should meet at the top. Lower your arms to the starting position and repeat.
Lie down on a bench with your feet flat on the floor. Bring your arms together with the dumbbells above you, and then spread them out to the sides, stretching pectoral muscles. Bend your elbows slightly to protect the joint. Bring your arms back to the starting position and repeat.
Lie down on a bench with your feet flat on the floor. Bend your elbows at right angles, 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 up your hips and buttocks?
Sit on the floor next to the bench, rest your back against it, bend your legs. Raise your pelvis without lifting your feet. Place your hands with dumbbells on your hips. Tightening your gluteal muscles, push your pelvis up until your thighs are parallel to the floor. Lower to the starting position and repeat.
Stand up straight, hold dumbbells in outstretched arms, palms facing your body. Bend your knees slightly, bend over with your back straight, move your pelvis back and lower the exercises to the middle of your shin. Move the dumbbells close to your feet. 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 your back leg. Make sure that lower limbs were bent at right angles and the knee in front did not extend beyond the toe. You can perform lunges in or on the spot.
This version of the exercise pumps up not only the hips, but also the shoulders and core muscles. Don't immediately pick up a heavy dumbbell: first test your sense of balance by doing the exercise with a light weight.
Raise the projectile above your head, extend your other arm to the side. Perform lunges while moving around the room. Once you complete one set, repeat with the dumbbell in your other hand.
Place your feet shoulder-width apart and turn your toes to the sides. Hold dumbbells above your shoulders. Squat until your thighs are parallel to the floor or lower. Keep your back straight and your heels pressed to the floor. Straighten up and repeat.
This exercise involves several muscle groups: thighs, buttocks, core muscles, shoulders and triceps. It is well suited for intense intervals and circuit training.
Stand with your feet shoulder-width apart and turn your toes out to the sides. Keep dumbbells close to your shoulders. Do a squat, straighten up and, without stopping the movement, squeeze the projectiles upward, slightly moving them behind your head.
You are not performing a press, but a push press: using the inertia of the lift to press the dumbbells upward. Therefore, do not pause between squats and bench presses.
Another exercise involving several muscle groups. Dumbbell swings engage the muscles of the hips and back, strengthening the shoulder girdle.
Place your feet shoulder-width apart and turn your toes slightly to the sides. Hold one dumbbell with both hands, bend your back straight, bend your knees and push your pelvis back. Place the dumbbell between your legs. With a sharp movement, push your pelvis forward, simultaneously straightening up and swinging the projectile upward. The dumbbell makes a semicircle and ends above your 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 back extensors. Although both muscle groups will work in any case.
Exercise with emphasis on inner part hips.
Place your feet 1.5–2 times wider than your shoulders, turn your toes to the sides. Grasp one dumbbell with both hands. Do a squat, spreading your knees out 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 elevation, place the toe of one foot on it. Do it. Check to see if your knee is coming out in front standing leg by the sock. If yes, move away from the support a little. While squatting, try to turn the knee of your supporting leg outward.
Walk up onto a hill with dumbbells in your hands. While lifting, try to slightly turn the knee of the supporting leg outward: this will keep the joint in a more stable position, which reduces the risk of injury.
Lie on the floor and place your feet on it, bending your knees at right angles. Raise one leg and straighten your knee, placing the dumbbell on your hips. Tightening your buttocks, push your pelvis up so that your body and raised leg are extended in one line. Lower your hips to the floor and repeat.
What exercises with dumbbells will pump up your abs and core muscles?
1. Turkish get-up with dumbbells
A great core exercise. It also improves coordination of movements.
Lie on the floor, straighten your legs. Take a dumbbell in your right hand and lift it in front of you, left hand pull to the side. Bend your right leg and place your foot on the floor. Leaning on your right leg and left arm, accept sitting position. Move the dumbbell up and hold it above your head. Translate left leg back and place it on your knee: now you are 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 moves forward and straightens, you sit down, then lower your back to the floor, extend your left arm to the side and straighten your right leg.
When you master the exercise on your comfortable side, change your hand and try on the other. Just start with a lighter dumbbell.
Stand with your feet shoulder-width apart or slightly wider and grasp the dumbbell with both hands. Turn your body to the right and move the projectile up and to the side. At the same time, the heel of the left foot lifts off the floor and turns outward to provide a full rotation of the body. Turn the latter to the left side, while simultaneously lowering the dumbbell to knee level. Imagine that you are doing the exercise in a rectangle: first you need to touch the upper right corner with the projectile, and then the lower left.
Perform an equal number of approaches in both directions.
Sit on the floor, grab a dumbbell with both hands, lift your legs off the floor, straighten your back. Rotate your body and arms with the weight to the right, and then repeat the same to the left. Try not to lower your feet to the floor until the end of the exercise.
Stretch out on the floor, place the dumbbell behind your head. At the same time, raise your body, arms and straight legs, touch the toes of your feet with the projectile. Lower yourself back down and repeat. While lifting, try to keep your back straight and not bend your knees too much.
Open switchgear complex with dumbbells
Exercises with dumbbells are simple and accessible to everyone: boys and girls, men and women. They stimulate the functioning of the cardiovascular and respiratory systems, develop coordination of movements well. Dumbbell exercises can prepare you for heavier loads (with kettlebells, collapsible dumbbells, barbells, and machines), but you can do them throughout your life, maintaining a high level of physical performance.
Exercise with dumbbells must be done carefully, so dumbbells should not be thrown or hit against each other. When performing exercises, you need to position yourself so as not to touch walls or furniture.
For exercise at home, the most convenient are collapsible dumbbells weighing from 0.5 to 2 kg (light) and from 1.5 to 6 kg (medium). This allows them to be used by all family members, regardless of age and level. physical fitness. In addition, when regular classes dumbbells quickly become light - after 1-3 months, and you need to buy new ones.
Can be used as dumbbells plastic bottles with water or sand, thick books, discs from collapsible dumbbells, etc.
You need to exercise with dumbbells 3-5 times a week. Each exercise is performed 10–15 times in one approach, i.e., having completed one exercise, after resting, move on to the next one.
All exercises of the complex are performed with dumbbells of the same weight. The weight of the dumbbells is selected in such a way that the most difficult exercise can be performed at least 10 times. When all the exercises of the complex can be performed freely 15 times, increase the weight of the dumbbells by 0.5–1 kg.
The duration of rest between exercises depends on the level of physical fitness of the practitioner: the higher it is, the shorter the rest. To determine the individual duration of rest after each exercise, it is recommended to focus on the heart rate (HR) or breathing rate.
Decrease in heart rate during rest to 120–130 beats/min. – in children and 110–120 beats/min. – in adults, it indicates the body’s readiness to perform the next exercise.
There is no need to count the breathing rate, since it is quite difficult to do this on your own - just observe whether your breathing has calmed down or not. If yes, then you can start next exercise.
Before you start performing the exercises of the complex, you need to do a warm-up.
It is recommended to perform one set of exercises for 1.5–2 months, then start doing the next one. In a school setting, you can use academic quarters for this: perform one complex during one quarter, and another in the next, etc.
At the end of the quarter, students show their achievements, then learn a new complex and continue to study further.
General developmental exercises are used to selectively target individual muscle groups. They are performed without and with objects (dumbbells, medicine balls, kettlebells, barbells, rubber shock absorbers, gymnastic sticks), on gymnastic apparatus, and also with partners.
According to their effects, exercises are divided into the following groups: exercises for arm muscles and shoulder girdle; exercises for the muscles of the trunk and neck; exercises for the muscles of the whole body.
Depending on the methodological focus, the exercises develop strength, flexibility, speed of single movements, and the ability to tense and relax individual muscle groups.
Exercises for the muscles of the arms and shoulder girdle Exercises without objects
Starting position (ip.) - lying position. Bending your arms, clap your hands with a push - lying down.
I.p. - Same. Lower yourself into a push-up position lying on your forearms - forcefully push-up while lying down.
I.p. - Same. Swing with both legs to the right (left) while lying down from behind - turn in a circle while lying down.
I.p. - Same. Emphasis lying on bent arms- lying position.
I.p. - Same. Push push while standing - push while lying down.
I.p. - Same. Emphasis lying on bent arms at an angle of 30, 60, 90 ° for 10, 20, 30 s.
I.p. - main stand (o.s.). Swinging and jerking movements with straight arms - one forward, the other back.
I.p. - stand with your legs apart, hands in front of your chest. Jerking movements of the arms backwards.
I.p. - o.s. Free shaking of hands with muscle relaxation.
I.p. - arms up (muscles tense). Consecutive relaxation of the muscles of the hands, forearms and the entire arm, lowering the arms down.
I.p. - o.s. Tension of the muscles of the arms and shoulder girdle, followed by bending forward and relaxing the muscles.
Exercises with weights
(the weight of the weights is determined by the physical fitness of those involved)
Exercises with dumbbells
I.p. - o.s. Raising and lowering the arms in the front and lateral planes.
I.p. - hands forward. Flexion and extension of the arms. Cross movements with straight arms. Turn your torso left and right, arms to the sides. Move your arms backwards. Bend forward, arms to the sides, tilt back, hands to the side.
Exercises with kettlebells and barbells
I.p. - stand with legs apart, kettlebell on the floor. Alternately lifting the weight to shoulder level with the left and right hands.
I.p. - stand with your legs apart, the weight is held with both hands behind your head. Tilt left, right, forward.
I.p. - stand with your legs apart, hands with weights to your shoulders. Alternately raising your arms up.
I.p. - stand with your legs apart, the barbell on your shoulders behind your head. Turn the body to the left, right, bend forward.
I.p. - stand with legs apart, barbell in hands. Bending and arm extension.
Resistance exercises
Standing facing each other, the partners' hands are joined. Alternately bending and extending the arms while overcoming the resistance of the partner.
Holding hands or a gymnastic stick, pulling each other over the line.
Sitting on the floor opposite each other, legs resting on the feet, hands clasped. Pulling a partner.
Ripping out gymnastic stick, medicine ball from the hands of a partner.
Exercises with a rubber shock absorber
I.p. - o.s. with a shock absorber in your hands (the middle of it is under your feet). Raising straight arms forward, up, to the sides, back (simultaneously, alternately, sequentially).
I. p. - the same. Circular movements hands in the front and lateral planes (alternately, simultaneously, sequentially).
I. p. - the same. Flexion and extension of the arms, overcoming the resistance of the shock absorber.
Exercises on gymnastic apparatus
Exercises on the horizontal bar ( gymnastic wall)
I. p. - hanging on the crossbar (gymnastic wall). Hanging bent - hanging from behind - hanging bent - hanging. Perform the bent-over hang by bending your legs.
I. p. - the same. Hanging with your legs bent - hanging at an angle.
I. p. - the same. Pull-up with legs bent and hanging at an angle.
I. p. - the same. Hanging in a bent position - hanging in a bent position on bent arms.
Exercises on parallel bars
I. p. - emphasis. Bending and extending your arms, bending your legs and pushing at an angle.
I. p. - the same. Moving forward and backward by alternating interceptions. Moving forward and backward with simultaneous interceptions (jumps).
I. p. - the same. Swinging: bend your arms with a forward swing, straighten your arms with a backward swing. Swinging: bend your arms back, straighten your arms forward.
EXERCISES FOR THE MUSCLES OF THE TORSO AND NECK
Exercises without objects
I. p. - emphasis while lying on bent arms, (chest touching the floor), - emphasis while crouching - return to i.p. P.
I. p. - lying on your back, arms up. With a sharp movement, sit in a group - return to i. P.
I. p. - stand with legs apart, arms to the sides. Turns the body to the right and left with simultaneous movements of the arms in different planes.
I. p. - stand with legs apart, arms to the sides. Bend forward, backward, right, left, touching your toes with your hand, with an energetic turn of the torso.
I.p. - o.s. Circular movements of the head (the body is motionless) left and right.
I. p. - the same. Touching the chin to the chest, followed by the maximum possible, but smooth movement of the head back. The torso is motionless, the muscles of the neck and shoulder girdle are tense.
I. p. - the same. Slowly turn your head left and right. The torso is motionless, the muscles of the neck and shoulder girdle are tense.
I. p. - stand with legs apart. Bend forward while relaxing the muscles of the torso and neck.
I. p. - stand with legs apart, bend forward. Tension and subsequent relaxation of the muscles of the trunk and neck.
A set of exercises with dumbbells1
The complex consists of exercises with dumbbells for beginners and is intended for those who want to exercise in the gym or perform workout at home. The weight of the dumbbell is 1-3 kg, depending on the age and strength of the athletes.
The complex consists of 12 exercises.
Each of them affects a specific muscle group.
Exercise 1. Raising straight arms to the sides - up while simultaneously lifting the torso onto the toes (Fig. 1). 
For the lateral bundles of the deltoid muscles.
I. p. – o. With.
1 – raise your arms to the sides and up;
2 – lower your arms down through your sides.
When raising your hands up, inhale, when lowering your hands, exhale.
The pace is medium and fast. Repeat 6 – 12 times.
Exercise 2. Raising your arms to the sides - up, lowering forward - down (Fig. 2). For front and side beams deltoid muscles.
I. p. – o. With.
1 - raise your arms to the sides and up;
2 - lower forward and down.
When raising your arms to the sides, inhale, when lowering, exhale.
The pace is average. Repeat 8-16 times.
Exercise 3. Bend the torso forward without bending the legs (Fig. 3).
I. p. – legs spread wide, arms raised up.
1 - tilt your torso, without bending your legs, forward (exhale);
2 - straighten up (inhale).
The pace is average. Repeat 10-12 times.
Exercise 4. Alternating flexion hands in elbow joints(Fig. 4). Biceps exercise with dumbbells.
I. p. – o. With.
1 - bend your left arm;
2 - lowering your left hand down, bend your right hand at the same time.
The pace is average. Repeat 20-30 times for the right and left hands.
Exercise 5. Raising straight arms to the sides while simultaneously raising the torso on the toes (Fig. 5).
For deltoid and pectoral muscles.
I. p. - legs in o. p., arms raised forward to shoulder height, palms inward.
1 - spread your arms to the sides and rise on your toes;
2 - bring your arms forward.
When spreading your arms, inhale, when bringing your arms together, exhale.
The pace is average. Repeat 8-12 times.
Exercise 6. Squat on toes, hands to shoulders (Fig. b). For leg muscles.
I. p. - legs in o. s., hands to shoulders.
1 - sit down on your toes;
2 - take the starting position.
When squatting, inhale; when straightening, exhale.
The pace is medium and fast. Repeat 16-30 times.
After performing this exercise, walk quietly for 30-45 seconds and do some breathing exercises.
Exercise 7. Swing your leg with a dumbbell tied to it (Fig. 7). For the iliopsoas muscle.
I. p. - firmly tie the dumbbell to the foot of the right leg. Stand on your left leg, lean your left hand on the back of a chair, wall or other object.
1 – strong energetic swing right foot forward, as high as possible;
2 – swing back to failure.
Same with the left foot.
The pace is average. Repeat 10–20 times for the right and left legs.
Exercise 8. Direct “boxer punches” (Fig. 8). For extensors and deltoids.
I. p. – feet shoulder-width apart, arms bent to the shoulders.
1 – vigorously straighten your left arm forward, while simultaneously turning your torso to the right;
2 – vigorously straighten your right arm forward, while simultaneously turning your torso to the left, and bend your left arm to the starting position.
The pace is medium and fast. Repeat 15-20 times with your right and left hands.
Exercise 9. Bend the torso to the sides with the arm pulled up to the armpit - “pump” (Fig. 9). For the oblique abdominal muscles.
I. p. – o. With.
1 – tilt your torso to the left and at the same time pull your right hand to your armpit.
2 – the same to the right, pull up your left hand and at the same time lower your right hand down.
When tilting the body to the right - inhale, to the left - exhale.
The pace is average. Repeat 8-10 times in each direction.
Exercise 10. Lowering the body from a sitting position, dumbbells at the shoulders (Fig. 10). Exercises with dumbbells for the abs.
I. p. - sit down, hands to shoulders, toes hooked to the bottom edge of a table or other object.
2 – sit down.
When bending back - inhale, when straightening - exhale.
The pace is average. Repeat 6-10 times.
Exercise 11.“Lumberjack” (Fig. 11). Exercise with dumbbells for back muscles.
I. p. – legs spread wide, torso tilted forward and down, hands with dumbbells touching each other.
1 – straighten your torso and raise your arms up (inhale);
2 – vigorously tilt your torso forward and down (exhale), swing your arms as far back as possible between your legs.
The pace is average. Repeat 10–12 times.
Exercise 12. Jumping on toes with arms raised to the sides (Fig. 12). For the muscles of the whole body and the respiratory system.
I. p. – o. With.
1 – while jumping, spread your legs and arms to the sides;
2 – return to the starting position.
The pace is medium and fast. Repeat 15-20 times.
Exercises to establish breathing and relaxation. From those listed below, select the most acceptable ones. Exercises can be done while standing still or on the move, always in a well-ventilated room, preferably with an open window or vent and without dumbbells.
Breathing exercise 1.
I. p. - main stand.
1 - raise your arms up through your sides with a deep breath;
2 - return to the starting position - exhale.
Repeat 10-12 times.
Breathing exercise 2.
I. p. - legs apart, hands behind the head, elbows forward.
1 - move your elbows back (widen chest) and rise on your toes - inhale;
2 - bring your elbows forward, lower your entire foot and slightly tilt your torso forward - exhale.
Repeat 10-12 times.
Relaxation exercise 1.
I. p. - legs apart, arms relaxed raised up.
1 - shake several times with your hands raised up;
2 - tilt your torso forward and squat, bent, with complete relaxation;
3 - return to the starting position.
Repeat 6-8 times.
Relaxation exercise 2.
