Very many people can not take the time to go to the gym and prefer to train at home, using collapsible dumbbells. Of course, such training is unlikely to lead you to a stunning result, and you will never look like a guy from the cover of a fashion magazine, but still, home training is better than traditional evening beer with friends or watching TV for hours in a company with chips, Pizza and cola.

We bring to your attention a list of exercises that you can perform at home, having in the arsenal of a couple of dumbbells and the pursuit of studies.

Target group of muscles: hamstrings.

Exercises: at home on the hamstrings you can perform the same exercise as for the lower back - the torso of the body forward with burdening behind the head.

Target group of muscles: quadriceps.

Exercises: squats with dumbbells, lunges forward with dumbbells in the hands alternately with each leg.

Target group of muscles: shin.

Exercises: lifts on socks (one leg or two legs simultaneously).

Target group of muscles: chest.

Exercises: dumbbell bench press, pullover, dumbbell.

Target group of muscles: the widest back muscles.

Exercises: dumbbell draft in slope.

Target group of muscles: trapezius muscles (bottom).

Exercises: the torso of the body forward with burdening behind the head.

Target group of muscles: biceps.

Exercises: bending hands with dumbbells standing or sitting (at the same time or alternately), concentrated bending of the hand with a dumbbell in a slant or sitting, "hammers" (standing or sitting).

Target group of muscles: triceps.

Exercises: extension of the hand with a dumbbell from behind the head while standing or sitting (with one hand or with two hands simultaneously), drawing the arm from the dumbbell backwards in the slope (with one hand or with two hands simultaneously).

Target group of muscles: anterior deltas.

Exercises: press dumbbells standing or sitting (at the same time or alternately), lifting dumbbells in front of you (at the same time or alternately).

Target group of muscles: medium deltas.

Exercises: the cultivation of dumbbells in the side of standing or sitting.

Target group of muscles: posterior deltas.

Exercises: dilution of dumbbells in a slope standing or sitting.

Target group of muscles: top of the trapezoid.

Exercises: shaggy dumbbells.

Target group of muscles: forearm muscles.

Exercises: flexion and extension of hands with a grip on top or bottom (with one hand or with two hands simultaneously).

Target group of muscles: press.

Exercises: various variants of twisting and lifting of legs.

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