Training with weights: 20 exercises that you have never tried

How to choose the weight and number of repetitions

As a rule, women choose the weights with a weight of 8 to 16 kilograms, and men - from 16 to 32.

To find your weight, try the five repetitions of the same exercise. If it is easy, take heavier weights. If you can not complete the exercise, you need less weight.

When you find your weight, it is not necessary to perform all the exercises with him. Some of them you will be able to perform with heavier weight, for others need more light dumbbells. Check the weight for each exercise separately.

As for the number of repetitions, be guided by five sets of 10-15 times. If you feel that you can do more - do.

Exercise with weights

1. Russian kettlebell swings

Russian kettlebell swings are different from normal that the weight is not lifted above his head, but only a little above the shoulders. If you are unfamiliar with this exercise, it is best to start with simple Russian swings.

Technique exercises

• Stand with your feet slightly wider than shoulder width put.
instagram viewer
• Hold the dumbbell with both hands and make a slight tilt forward and slide the dumbbell between your legs.
• The back should be straight, without rounding.
• Make kettlebell swing, bringing it up to shoulder level. Movement starts from the hips, not the hands that provide thrust force.
• Lower the dumbbell down again, having got it between his legs, and repeat.

2. Mahi kettlebell with one hand

This movement is similar to the previous one. The only difference is that you are working with one hand.

Mahi one hand allow a better pump target muscle groups and are suitable for those who have already mastered swings kettlebell with both hands.

3. Thrust dumbbells in the slope

This exercise helps to pump well back. It will be an excellent substitute for dumbbell thrust in the slope. Due to ectopic center of gravity of weights perform the exercise will be a little more difficult.

Technique exercises

• Take two dumbbells and bend forward with your back straight and knees slightly bent.
• Pull your weight to the abdomen. The final point pen weights must be located in the stomach area.
• Pull the weights back muscles, not the hands.
• Keep your elbows close to your body, do not set them apart.
• Lower the dumbbells to the starting position and repeat.

4. Eight weights

This exercise is good pumping muscles bark, and also provides a strain on the hands and feet. In addition, it looks pretty impressive.

Technique exercises

• Stand with your feet wider than shoulder width and take the dumbbell in your right hand.
• Bend your knees slightly bend forward with your back straight and enter the weight between the legs of the body level.
• Left hand rewound back and take the weight of the right hand.
• Move the left arm with the weight forward and slide it between his legs back.
• Get into the right hand back, and take the weight of the left.

During this exercise, you would describe as a figure eight around the legs, transferring the weight from one hand. At first it may be difficult to coordinate movement, but a little practice, you will get used.

Due to the inertia of the exercise is carried out quite easily, so you can take a weight heavier. The main thing - do not slouch back, otherwise it can badly affect the waist.

5. Deep squats with weights

This exercise will help to load the legs and buttocks. Due to the weighting of the weight you get the cherished form is much faster than doing repetitions without weight.

Technique exercises

• Stand up straight, hold the weight in front of chest with both hands.
• Keep your elbows close to your body.
• Keeping your back straight and giving the pelvis back, take a deep squat.
• The lowest point of the squat hip joint should be lower than the knees.
• Return to starting position and repeat.

6. Squats with jumping out

If you want to load more leg muscles and pump explosive power, Try to supplement jumping squats.

Technique exercises

• Stand with your feet shoulder-width apart place, keep the weight at arm's length at the bottom.
• Make squat until thighs parallel to the floor or slightly less.
• Jump out of the squat up and repeat.
• To complicate the exercise, can be placed under the feet pancakes or steppe. This will help to deepen the squats, expand the range of motion and increase the load.

7. Lunges with lifting weights

During the attacks worked out leg muscles and buttocks, and weight lifting provides the load on the shoulders and arms.

Technique exercises

• Stand up straight, hold the weight in the bent arm at shoulder level, elbows close to the body, hand rolled his hand to the body.
• Lunged forward and simultaneously raise your hand with weights over your head.
• Return to starting position, putting his hand with weights during lifting.
• Repeat with the other leg.

8. Russian twist with weight

Exercise great muscle pumps bark, but it is quite difficult to carry out and has a number of contraindications.

It is not necessary to carry out those with poorly developed rectus abdominis, enslaved thoracic spine or have back problems.

Technique exercises

• Sit on the floor at the point of the buttock, push the weight to the body and hold in both hands, do not arrange the elbows to the sides.
• Raise your legs from the floor, knees bent.
• Try to keep your back straight.
• Turn body to the right and left side, not rounding your back or lowering the feet.

9. Mill with weight

This exercise requires some flexibility and good hip mobility. It simultaneously stretches the latissimus dorsi muscles and strengthens the bark, arms and shoulders.

Technique exercises

• Stand with feet shoulder-width apart, take a dumbbell in one hand and lift it over your head.
• Make a tilt to the side, so far as the stretching. Ideally, you want to touch the foot by hand. Weight at the same time remain at arm's length at the top.
• Return to starting position and repeat.

10. Ups kettlebell with one hand lying

This exercise will help you to pump the chest muscles, arm muscles and core.

Technique exercises

• Lie on your back, bend your knees and place the feet on the floor.
• Keep the weight in a bent arm, the shoulder rests on the floor, the elbow close to the body, the angle between the shoulder and forearm - 90 degrees. Palm deployed to the body.
• Depress the weight upward towards the turning arm, wrist and hand to the legs. At the extreme end of the weight is located above the chin.
• Lower the weight to the starting position and repeat.

11. Mahi weights around you

This is another pretty spectacular exercise that muscle is pumping fine bark and hands.

Technique exercises

• Stand with feet shoulder-width apart, take a dumbbell in one hand.
• Start a weight behind her back, and take it behind the back with the other hand.
• Display the hand forward, and take the weight with the other hand.

12. Mahi with kettlebell moves sideways

This versatile exercise that combines conventional kettlebell swings with a movement around the room. Excellent cardio for those who are tired of the treadmill.

Technique exercises

• Follow Russian kettlebell swing. When the weight is located at the top (at chin level) at each side right leg to the left, connecting them together.
• When the weight is lowered from the top of the point, step left foot to the side with your feet shoulder-width apart.
• When the weight is to be held between the legs and then goes up each side, right leg to the left and connect them together.
• Repeat this exercise in one direction and then in another. To go to the right, you need during the maha pristavlyat left leg, and when the weight goes down, stepping right foot.

13. Deadlifts with weights

This exercise is great pumping buttocks and hamstrings. Also, there is a load on the muscles of the core.

Technique exercises

• Stand with your feet shoulder width apart, hold a weight in each hand.
• Tilt your body, pull the pelvis back and lower the weight to the floor.
• Keep your back straight during the tilt.
• Return to the original position, straining buttocks and abs.
• Repeat the exercise.

14. Lifting weights on shoulder

It's a pretty difficult exercise, so make sure you try it with a light weight and added very carefully kilograms. If done correctly, the exercise provides a load on the legs, buttocks and back.

Technique exercises

• Place a dumbbell between your legs, leaned forward with a straight back and grasp the dumbbell with one hand.
• Get the weight between the legs of the body, gaining momentum, and then lift it up to stroke shoulder level, expanding the arm so that the palm is directed to the body.
• The elbow should be positioned close to the body, hands wrist continues the line without bends. Weight as it hangs in the recess between the thumb and other fingers.
• Lower the weight that it passes between the spaced legs, and then print it up.

15. Lifting weights two upstairs

This exercise will pump great upper body: arms, back and shoulders. Also it involves the muscles of the core.

Technique exercises

• Take two dumbbells and throw them on the shoulders. The elbows are close to the body, hands facing each other.
• Squeeze dumbbells upward turning palm forward so that the upper point located behind the arm weights.
• Lower the dumbbells to the starting position at shoulder level and repeat.

16. Jerk kettlebell with one hand

It's not just strength training, but also cardio. If you choose the right weight, has the first approach perfectly raise the pulse. In addition, an exercise circulates the shoulders, chest, and the muscles of the core.

Technique exercises

• Stand with your feet slightly wider than shoulder width, put a weight on the floor between his feet.
• Lean to the weight with your back straight, placing the pelvis back, grasp it with one hand and pull back a second behind.
• Get the weight between the legs, making a small swing back, and then post it forward.
• Make weight leap, bringing it above the head. Palm facing forward, the weight is behind the hand.
• Lower the weight down until it again passed backwards between the legs, and then repeat spurt upward.

17. Plank on the weighing problem with lifting arms

Try to complicate and diversify lath one with a dumbbell. This exercise primarily develops the press, and at the expense of alternating ups weights gives the load on the arms and back.

Technique exercises

• Stand at the bar, placing hands on the handle weights.
• Lift one arm with the kettlebell.
• Try to keep the body straight while lifting weights, do not rotate the hips. Ideally, the hips should be rigidly fixed.
• Pull back the weight, not your hands.
• Lower the weight to the floor and raise the other arm.

18. Turkish lifting with weights

This is a very interesting exercise. As it is quite a lot of movement, so you have to make great efforts to keep his balance. It can be used to provide strain on all muscles of the body.

Technique exercises

• Lie on the floor, stretching his arm with weights over your head. If you hold a weight in your right hand, bend your right leg and place the foot on the floor.
• Lift the body, holding the dumbbell over your head, go out in the gluteal bridge. Rely on the right foot, straighten the left and pull to the side.
• Get your left foot on the right and put it on his knee. You will find yourself at the bottom point of the lunge with weights over your head.
• Rise of the lunge and place your feet shoulder width apart.
• Return to the starting position, passing through all the steps in the reverse order: lunge, gluteal bridge position on the floor with leg bent and weights at arm's length.
• Repeat the exercise.

19. Push-ups on the weighing problem

This exercise is working the same muscles as the the usual push-ups: Chest, triceps, the muscles of the core. Due to the fact that the hands are not located on the floor and on the handles weights, exercise becomes more difficult.

Technique exercises

• Stand in the emphasis lying down, placing his hands on the arm of kettlebells.
• Do push-ups, keeping your elbows close to your body.
• Try to stretch the press and the buttocks, to keep the body straight.

20. Squeezing with lifting arms

This exercise combines the previous two, but because it is more difficult and more efficient for pumping the arms, back and chest.

Technique exercises

• Stand in the emphasis lying down, resting on the handle weights.
• Perform a push-up.
• Lift one arm with the weight to your waist. Keep your elbow close to your body, try to pull the weight back muscles.
• Put the hand with weights on the floor and repeat the exercise with the other arm.