Exercises with dumbbells for the back. Training program for muscle tightening, with hernia of the spine, scoliosis, osteochondrosis

Exercise with dumbbells is an excellent load with weights. They can be used for the muscles of the back and chest, improving the muscles of the arms and legs, strengthening the muscles of the shoulders and the press, restoring the body after injuries, and helping to treat various diseases.

Shell features

Dumbbells are a great exercise tool at home. They do not need a lot of space, and they do not require a lot of time for training. Solid and adjustable dumbbells are distinguished (the weight can be changed on them using an additional disk, the mass of which varies from 500 g to 22 pounds). Dumbbell weights typically range from 750 g to 55 pounds.

Thanks to such a power load, you can not only pump up muscles, but also keep yourself in good shape. Dumbbells develop, first of all, strength and endurance. With their help, you can perform various exercises.

Exercises with dumbbells for the back make it possible to achieve the correct posture and strengthen the muscles.

There are a number of advantages that allow you to focus on working with dumbbells:

1. With the right technique, exercises with dumbbells are less traumatic than with other power equipment.
2. With the help of dumbbells, you can train various muscle groups.
3. You can perform the exercises at home.
4. Working with dumbbells allows you to give a load on the right and left hand, in comparison with the barbell. This makes it possible to make the limbs equally strong.
5. Weight training exercises increase the strength of human bones.
6. Working with dumbbells allows you to reduce weight and maintain it in optimal condition.
7. During training with dumbbells, concentration increases.
8. When playing sports, endorphins (hormones of happiness and pleasure) exit. Therefore, after training, a person has a positive mood and a surge of strength.
9. Exercises using dumbbells increase heart rate, which has a positive effect on the cardiovascular system.
10. In training with dumbbells, people of any gender and age can take part, unless they have contraindications.
11. Exercises with dumbbells will help to keep the result for a long time.

Like any other activity, exercises with dumbbells have disadvantages:

1. The human body quickly gets used to the load. Therefore, you will need to buy more dumbbells of greater weight, which entails additional costs.
2. Dumbbells are limited in weight, in contrast to the bar, where you can work with heavier weights.
3. If the exercise technique is incorrect or the training is too intense, injury can result.

Who is shown exercises

Exercises with dumbbells are perfect for both the male half and the fairer sex. With their help, you can conduct excellent strength training not only for the back and arms, but also for the whole organism.

• Girls will be able to lose weight and maintain their body in excellent and fit condition.
• Men, engaged with dumbbells, are able to pump muscles and achieve a beautiful torso.
• When practicing any other sport, dumbbells can serve as an additional load.
• People who have suffered injuries can return to the sport, trying from classes with dumbbells.
• Many people with diseases (scoliosis, osteochondrosis) can improve their condition by working out with dumbbells.
• Children can also work out with dumbbells as a game. But you need to use the inventory of the smallest weight.
• Elderly people will be able to work with dumbbells. This will make it possible to engage in physical activity and strengthen joints and muscles.

Contraindications

Before you start exercising with dumbbells, it will not be superfluous to consult a doctor, since there are contraindications for such activity:

• pregnancy period;
• diseases of the cardiovascular system;
• bronchial asthma;
• various operations;
• before or during menstruation;
• high blood pressure;
• umbilical hernia;
• problems with the spine when it is forbidden to exert pressure on the muscles of the back.

With such problems, the doctor may generally prohibit exercise or allow exercise with a small load. It all depends on the nature and stage of the disease.

General features and training rules

Dumbbells are such a universal equipment that can be used as a main activity or as an additional adaptation to other fitness loads.

Exercises with dumbbells for the back will be an effective assistant for the prevention of problems with the spine.

Recommendations for a proper and effective workout:

• For training in a home environment, it is better to buy a pair of dumbbells with different weights or equipment on which you can change the weight. The so-called adjustable inventory.
• At the initial stage, it is necessary to choose a small projectile weight. This makes it possible to get the muscles used to the load. After 2 weeks, the weight of the dumbbell is gradually increasing. For novice women, it is best to choose dumbbells weighing 4 -22 pounds. For men, a shell weighing 11 -33 pounds is suitable.
• In order for the training to be effective, it is worth doing a couple of times a week (best of all 3 times a day), and the duration of the lesson should be from 30 to 45 minutes. First, it is better to start from 15 minutes, gradually adding time.
• Before starting the exercises, you need to perform a small warm-up to tone muscles and joints.
• All actions are performed in several approaches 10-20 times, it all depends on the well-being and strength of the athlete.
• All actions must be performed using the correct technique. It’s best to train in front of the mirror.
• After completing each approach, you need to take a break from 30 to 60 seconds.

Features and differences of female and male training

Features of men’s training with dumbbells	Features of women’s training with dumbbells
1. For men, when choosing this shell, the priority is to build muscle.	1. Women most often choose dumbbells to reduce weight.
2. In men, after a long time, a swollen and embossed torso and strong arms appear.	2. Exercises with dumbbells help the girl find a slim figure and pumped buttocks.
3. Men use more heavy objects, making, at the same time, fewer repetitions.	3. Women choose a smaller number of dumbbells, but doing the exercise more times.
4. In men, training takes place using fewer exercises and less intensively. However, this does not affect the result.	4. For the female body, the best result is given by intensive training of 25 minutes. Girls are able to perform many different exercises, as the female body is more resilient.
5. Men prefer the development of muscles of the upper body.	5. Girls seek to develop the lower body.
	6. When performing exercises, a woman can achieve a beautiful posture.

In order for a woman to choose the weight of a dumbbell, you need to decide what result she expects:

• To reduce body weight, dumbbells up to 4 pounds are best suited.
• To strengthen the hands from – 2 -15 pounds.
• To improve the chest and leg muscles, it is better to take dumbbells weighing from 4 -11 pounds.
• Work for the back must be carried out with a shell weight of 11 -22 pounds.

A set of exercises for men

Exercises with dumbbells for the back must be performed with the correct technique, otherwise there will be a load on the lower back and you could be injured.

1. To develop the muscles of the back.

• Legs slightly apart, slightly bent at the knees.
• Bend the body forward so that it is symmetrical with the floor.
• Spread your arms, and take the dumbbells with a direct grip.
• When inhaling, take your hands to the sides, the back should remain flat.
• When exhaling, return the upper limbs to their initial position.

2. For tightening the pectoral muscles.

• Initial position: to fall on a bench, hands with clamped dumbbells set aside.
• On inspiration, move the arms up above the chest.
• Fix in this state for 2-3 seconds.
• Return to starting position.
• Perform a couple of approaches 12-15 times.

3. For the formation of the press.

• Initial posture: take a supine position, bend the legs slightly at the knees.
• Clamp the inventory in the hands, and place the limbs on the back of the head.
• On exhalation, you need to bend to your knees.
• On inspiration, return to its original state.

4. To improve the muscles of the legs and buttocks.

• The distance between the legs is small. The back is straight.
• Hands with dumbbells are in front of the body.
• On inhalation, you need to sit down until the moment your hands drop below the knees.
• On exhalation, return to its original state.

5. To strengthen the muscles of the arms and shoulders.

• Feet should be placed at shoulder distance, and dumbbell brushes take up space along the torso.
• On inspiration, take your hands to the sides, forming an even line with the shoulder.
• In this state, stay for 3 seconds.
• Return to initial state.

A set of exercises for women

Before starting any workout, you need to make movements to warm up and stretch.

1. To develop back muscles.

• Feet put at shoulder distance.
• Hands take a seat along the body.
• Hold one dumbbell with the right weight in each hand.
• On the exhale, crouch until the dumbbells touch the floor. The back, in this case, should be in a steady state.
• Stop for 1-2 seconds. And as you exhale, return to your original stance.
• Take a couple of approaches 12-15 times.

2. For tightening the pectoral muscles.

• Take a position lying on the floor. Bend your arms at the elbows, and take the inventory with your hands with a straight grip.
• On inspiration, hands with dumbbells move up and remain in this state for 2-3 seconds.
• As you exhale, your hands drop.

3. For the formation of the press and strengthening the lateral muscles.

• The legs are spaced apart from the shoulders, and the hands with dumbbells are along the body.
• On inspiration, lean to the right side. The hand should be at the level of the knee.
• On exhalation, return to its original state.
• Tilt in the opposite direction.
• The number of repetitions can vary from 30 to 60.

4. To work on the muscles of the legs and buttocks.

• Feet a little apart.
• Hands with dumbbells are located along the body.
• With your right leg, lunge forward and lock in for a couple of seconds.
• Return to the original state.
• Perform the exercise with the left foot.

5. To strengthen the muscles of the arms and shoulders.

• Initial stance: legs at shoulder distance. Hands with inventory of necessary weight are located along the body.
• On inspiration, the arms should be bent at the elbows and leaned against the chest.
• Lock for 1-2 seconds.
• As you exhale, return your hands to the starting stance.
• Take 3 sets of 12-15 times.

Training with dumbbells for a hernia of the spine

Before you begin to deal with dumbbells with a hernia of the spine, you need to consult a neurologist.

If he allowed to engage, you must comply with the following requirements:

• All exercises should be performed lying, half-sitting or sitting.
• The possibility of a load
  on the hernia should be excluded.
• Do not perform exercises for pain.
• You need to do it regularly.
• With a hernia, it is forbidden to rotate and bend with a weighting agent.
• Shells need to choose a small weight.

A couple of examples with dumbbells allowed with hernia:

1. Lifting a dumbbell with one hand.

• Lean on the bench with your right foot, bent at the knee and with your right hand.
• The left leg is near the bench, slightly bent.
• The left hand with dumbbells is at the bottom.
• On inhalation, pull your hand to your chest.
• On exhalation, move back again.
• Perform several approaches and change sides.

2. The abduction of the arms to the sides in a horizontal position.

• Take a lying position on a bench or floor.
• Brushes with inventory move up perpendicular to the body.
• On inspiration, take your hands to the sides.
• On exhalation, return to the original stance.
• Perform 2-3 sets of 12-15 times.

With scoliosis

Exercises with dumbbells for the back allow you to work out all the muscles and adjust your posture. They will help to avoid further distortion. If there is pain or discomfort, the exercises will remove them. Exercise with dumbbells for scoliosis is possible. This should be done while standing, sitting or lying down.

It is necessary to exclude actions with slopes.

A couple of effective workouts for scoliosis:

1. Lifting dumbbells while sitting.

• You must sit on a chair or bench. Press the body to the back.
• Bends with dumbbells bend at the elbows, forming an angle of 90 °.
• Hands gently raise up.
• Stop for 2-3 seconds.
• Move to initial state.
• Exercise in a couple of approaches 15-20 times.

2. Lifting dumbbells lying.

• It is necessary to take a lying position on a bench or floor.
• Bend your arms at your elbows, 90 ° angle.
• On inhalation, move the brushes with dumbbells up.
• In this position hold out a couple of seconds.
• As you exhale, put your hands back in place.

For the treatment and prevention of scoliosis, it is important to strengthen the muscular back corset.

With osteochondrosis

In the presence of osteochondrosis, do not give up sports. On the contrary, they will help reduce pain attacks and relieve the spine. But the load should be small. Exercises with dumbbells can strengthen the cervical spine.

With osteochondrosis, it is necessary to be guided by the following principles:

• Exclude jumping and twisting exercises from the workout.
• It is forbidden to lift heavy weights.
• Pay attention to stretching exercises and breathing exercises.
• Do not play sports when a person is in pain

A couple of effective examples for osteochondrosis:

1. The rise of the shoulders.

• Position the legs at shoulder distance, align your back.
• Take a dumbbell in each hand.
• On inspiration, the shoulders move up and hold for a few seconds.
• On exhalation, return to its original state.
• Complete a few more times.

2. Hand movements in a circle.

• Feet should be shoulder width apart.
• Arms, with the equipment clamped in them, set apart. They should be parallel to the floor.
• Rotate forward and backward.

Precautionary measures

Any load is always good in moderation. Do not do it above your own strength, as this can lead to various injuries.

To avoid this, you must clearly follow some points:

• Elderly people should exercise caution with dumbbells. At this time, the joints are much weaker than at a young age. But you should not give up classes. You just need to choose dumbbells of small weight.
• Any physical activity should begin with a warm-up.
• If during training a person experiences pain, it is worth stopping the lesson. Perhaps he chose a heavy weight or did the exercises incorrectly.
• Exercises need to be done smoothly and without jerking.
• If the lesson is carried out at home, you still need to take care of comfortable sportswear and comfortable shoes.

Exercise with dumbbells will be a great helper to relieve back diseases. With them you can exercise not only in the gym, but also at home. Dumbbells are able to strengthen the joints and bring the body into a tightened state.

Video exercises with dumbbells for the back

How to pump your back with dumbbells at home: