Можно ли накачаться с гантелями дома: Как накачаться при помощи гантелей в домашних условиях

Как накачаться при помощи гантелей в домашних условиях — Рамблер/спорт

Комплекс эффективных упражнений с гантелями для выполнения дома. Все о том, как набрать мышечную массу в домашних условиях — правила питания и тренировок.

Программа основана на принципах базово

й программы для роста мышц: комплексная проработка всех мышечных групп в одно занятие и использование максимально эффективных базовых упражнений в виде вариаций с гантелями.

Число повторений в упражнениях больше, но это обусловлено исключительно тем, что обычно в распоряжении тренирующихся имеются лишь легкие разборные гантели. По возможности выполняйте меньшее количество повторений, но с большим весом.

Комплекс тренировок с гантелями

Тренировка 1 Выпады на одной ноге — 2 подхода по 10-12 повторений Шраги с гантелями — 2 х 8-10 Приседания с гантелями — 3 х 8-10 Жим гантелей стоя — 3 х 10-12 Жим гантелей лежа — 3 х 10-12 Отжимания — 2 х максимально возможное Тяга гантелей к поясу — 3 х 12-15 Подтягивания (чередуя хваты) — 2 х максимально возможное Жим гантелей на бицепс — 2-3 х 10-12 Отжимания на скамье на трицепс — 2-3 х 10-12 Тренировка 2 Приседания сумо с одной гантелей — 2 х 8-10 Подъем гантелей перед собой— 2 х 12-15 Становая тяга с гантелями — 3 х 8-10 Подъем гантелей в стороны — 3 х 12-15 Разведение гантелей лежа — 3 х 10-12 Обратные отжимания — 2 х максимально возможное Тяга гантели одной рукой в наклоне — 3 х 12-15 Подтягивания (чередуя хваты) — 2 х максимально возможное «Молоток»: подъем гантелей на бицепс— 2-3 х 10-12 Подъем гантели на трицепс — 2-3 х 10-12 Как тренироваться дома: пояснения к программе

Занимайтесь по этой программе 3-4 раза в неделю, чередуя тренировки между собой. На выполнение каждой тратьте не более 40-50 минут; до тренировки выполняйте легку

ю разминку или упражнения с весом тела, после тренировки — растяжку и заминку.

Мышцы живота качайте либо в конце тренировки, либо в дни отдыха. В качестве программы специалисты рекомендуют самые разные варианты. В качестве наиболее эффективной для проработки пресса в домашних условиях и способной показать результаты уже через несколько недель можно порекомендовать методику Джеймса Буна.

Суперсеты и группировка упражнений

Упражнения выполняются суперсетами (парами): к примеру, после выпадов с гантелями вы отдыхаете буквально 10 секунд, затем сразу же делаете шраги, после чего отдыхаете немного больше — примерно 30-40 секунд, и снова возвращаетесь к выпадам.

Данный метод позволит повысить эффективность тренировки и сократить время ее проведения. Кроме этого, упражнения сгруппированы так, чтобы работали группы мышц-антагонисто

в: грудные мышцы и широчайшие мышцы спины, бицепс и трицепс.

Грудные мышцы в домашних условиях

Первая ошибка тех, кто тренируется дома — выполнение огромного количества повторов (например, отжимания по 50-70 раз). Помните, что такой подход скорее «сжигает» мышцы, а для их роста нужно малое или среднее количество повторов с серьезным весом.

Если вы хотите накачать грудь отжиманиями, сперва сделайте жим гантелей, а затем, когда грудные мышцы достаточно устали, выполните в максимально медленном темпе 10-12 обратных отжиманий, при которых ноги находятся на небольшом возвышении.

Диета для роста мышц дома

Соблюдайте правила спортивн

ой диеты:

увеличьте калорийность своего питания примерно на 20%;

потребляйте 2.2-2.5 гр. белка на килограмм сухого веса тела;

25% потребляемых за сутки калорий должно приходиться на жиры, остальное — на углеводы.

Можно ли накачаться дома?

Основное требование для роста мышц — прогрессирующа

я нагрузка рабочих весов. К сожалению, главный минус домашней тренировки с гантелями состоит в том, что максимальный вес гантелей не так уж и велик, и через пару месяцев вы достигнете предела.

Комплекс с гантелями подойдет лишь новичкам в первые месяцы тренировок. Если вы хотите тренироваться серьезно, то для домашнего спортзала вам понадобится штанга, набор весов, стойка и скамья — легкими разборными гантелями обойтись не удастся.

Видео дня. «Спартак» пожаловался в РФС на гендиректора «Зенита»

90000 4 Advantages of Dumbbell Exercises & Why You Should Use Them 90001 90002 The adjustable dumbbells in my home gym. 90003 Dumbbells are great tools to have in your strength training arsenal. 90004 90003 They allow for a lot of variety with your workouts, and they even have some significant advantages compared to barbells. 90004 90003 Before we get into the article, please note that I’m not claiming that dumbbells are the 90008 best 90009 workout tool and that they’re superior to any other piece of equipment, be it barbells, kettlebells, or anything else.90004 90003 This article will, however, reveal some of the great benefits and advantages offered from dumbbell exercises. We’ll follow that up with a discussion on who could benefit from more dumbbell work and then finish up with a few disadvantages dumbbells have. 90004 90013 4 Advantages of Dumbbell Exercises 90014 90003 90016 1. Dumbbell exercises can be more joint-friendly than their barbell equivalent. 90017 As an example, compare a flat bench dumbbell press to the good ole flat bench barbell press.The dumbbell version tends to be a bit more elbow and shoulder friendly because you can have more natural movement since your hands are not fixed in place; you can turn or rotate them as you press. 90004 90003 The same thing applies to a dumbbell standing press compared to a barbell press, or a dumbbell row compared to a barbell row. 90008 This is why I recommend people who have had previous shoulder or elbow issues to use mostly dumbbells in their training 90009. Sometimes trainees who experience discomfort with a barbell exercise can perform the dumbbell version without any trouble.90004 90003 This is why many of my favorite upper body and lower body exercises use dumbbells. 90004 90003 So if you’ve noticed some problems with certain upper body barbell exercises, try swapping them out for the dumbbell version and see how things feel. 90004 90003 90016 2. Great for home-trainees who have limited space and equipment. 90017 Some people want their own home gym. I did this a couple of years ago, and it’s been a worthy investment. I have a large garage where I can fit all my toys, but what if you only have a small space available, or you live in an apartment where it’s not practical to deadlift? (You do not want to tick off your neighbors, or risk busting through the floor, after all).90004 90003 If you want to start training at home, you can not go wrong with an adjustable set of dumbbells. In my home gym I have PowerBlock adjustable dumbbells pictured above. (That’s an affiliate link. That means if you click that link and buy those dumbbells, I’ll receive a commission). These ‘bells increase in 2.5 pound increments from 10 to 50 pounds. I also purchased 20 pound extenders, so each dumbbell now goes up to a whopping 70 pounds, but you can also get larger extenders, if you’d like.90004 90003 I purchased mine from a local sporting goods store and I got my ‘bells, extenders, and stand for around $ 400. That’s not chump change, but when you think about how much money you’d have to spend for 70 pounds worth of traditional dumbbells, it’s quite affordable. Plus, they do not take up much space. 90004 90003 90016 3. Allows for unilateral training ensuring both limbs do the same amount of work. 90017 If you have a strength imbalance, dumbbell exercises can help minimize this.Whereas one limb may do a bit more work with a barbell exercise (standing barbell press, for example) both limbs are forced to perform the same amount of work with the dumbbell equivalent. 90004 90003 90016 4. Some exercises are safer when performed with dumbbells. 90017 For example, if you’re doing reverse lunges with dumbbells and lose your balance, you can easily toss the dumbbells. If, however, you were lunging with a barbell on your back and lost your balance, you could risk getting injured.(Note: this is the reason I recommend trainees perform barbell work inside a power rack with supports. This way if you lose balance or something happens, you do not get crushed by a barbell because the supports will catch it. But if you don ‘t have a power rack, this is an advantage for using dumbbells). 90004 90003 No exercise is entirely fool-proof. I’ve seen people injure themselves with dumbbell exercises too; this usually happens when someone uses too much weight or bad form. However, if you train solo and do not have the luxury of a power rack, you may want to use more dumbbell exercises.90004 90013 Who Could Benefit from (More) Dumbbell Workout 90014 90003 While anyone can use dumbbells with great success, there are trainees who may want to include 90008 more 90009 dumbbell work in their programming. 90004 90003 90016 1. Beat up lifters with nagging injuries. 90017 If you’ve been lifting and hoisting consistently heavier barbells for years, it could do your joints some good to include a training phase that includes more dumbbell work. When I was recovering from a back injury, I used dumbbell and bodyweight exercises exclusively.This not only allowed my body to heal, but still allowed me to train hard. 90004 90003 Admittedly it took a while to adjust to performing challenging exercises with dumbbells because I was used to squatting and deadlifting a heavy bar, but I was able to get stronger in a new way, and did so without battling previous aches and pains. 90004 90003 So if you’ve acquired some nagging injuries from heavy barbell lifting, you may want to consider using more dumbbell exercises for your assistance work, or even exclusively for a training phase.90004 90003 90016 2. Older trainees (aka «More Mature Beautiful Badasses»). 90017 For many of my clients age 40+ I tend to favor dumbbell exercises over their barbell equivalent for reasons explained at the beginning of this article; they tend to be more joint and soft tissue friendly. 90004 90003 I like to assess the «risk versus reward» for exercises, and for older trainees, they can achieve a terrific training effect with dumbbell exercises more safely than with barbells. This is not to say I do not have them squatting or deadlifting a barbell (unless they do not have the equipment, have no desire to do so, or can not perform them correctly / safely) but the majority of the assistance work is done with dumbbells.90004 90003 90016 3. Someone who wants to start strength training but is intimidated by barbell exercises. 90017 I understand; some people are intimidated by barbell squats and deadlifts. While I prefer a bit of tough love and would say, «Just get in there, have fun, and do your best,» that approach does not work for everyone. 90004 90003 So if you’re new to the wonderful world of strength training and want to ease into lifting with dumbbell exercises, then that’s a great place to start. Begin by performing basic compound exercises with dumbbells and strive to get stronger.After a while you’ll likely no longer be intimidated by the weight room and may want to start including barbell exercises. 90004 90003 You now know the advantages to dumbbell exercises and who can benefit from them. 90004 90003 But no workout tool is perfect for everything. . . 90004 90013 Disadvantages to Dumbbells 90014 90003 Dumbbells are amazing, but do have a few potential disadvantages. 90004 90003 90016 Dumbbell exercises are not suitable for very heavy sets of 1-3 reps. 90017 The exception, however, is explosive and speed work such as dumbbell snatches.If you’re doing explosive work then lower rep sets are fine. However, I do not recommend you attempt a three rep max with a dumbbell bench press. As a rule of thumb, I keep my dumbbell exercises (excluding explosive work / exercises) to no less than five reps, and even six just to be safe. 90004 90003 So if you’re interested in lifting heavy singles and triples, stick with barbell exercises for the low reps. 90004 90003 90016 Sometimes the weight increase is a bit too much for certain exercises.90017 Most dumbbells in USA gyms increase in five pound increments. If you’ve been using 15 pound dumbbells and you’re ready to jump to the next weight, progressing to 20 pound dumbbells is a 25 percent increase. For some trainees that may be too much to handle all at once. 90004 90003 90016 Adding more weight on certain exercises can be problematic. 90017 I think goblet squats are a terrific exercise, but you can only hoist some much weight into position for this exercise before it gets uncomfortable, and even dangerous.Most trainees do not reach this point, but if you get brutally strong at goblet squatting, you’ll have to switch to a different exercise that you can load more safely. For example, a double kettlebell or double dumbbell squat with the ‘bells held at the shoulders. 90004 90003 You may also have to focus on getting stronger on single leg exercises too. I’ve been doing this a lot the past several months and have been doing mostly single leg exercises exclusively. They’re easier to load and I’m able to progress with ease as I get stronger.90004 90013 Want to Work Out Primarily With Dumbbells? 90014 90003 Maybe you’re a bit beat up from lifting heavy or you want to train at home and only have dumbbells. 90004 90003 For whatever reason, if you’d like a workout program that uses dumbbell and bodyweight exercises exclusively, then you may want to check out the 12 Week Dumbbell and Bodyweight Workout Program. 90004 90003 Click here to check it out and see if it’s right for you. 90004 90003 It’s a 12 week program that includes demonstration videos for all exercises, printable workout logs, and detailed workout notes, so there’s zero-guesswork on your part.90004 .90000 What Can I Use Instead of Dumbbells 90001 90002 90003 What can I use instead of dumbbells. 90004 90002 This is usually a question that is asked when you just started your workout journey and do not yet have the ability to sign up for a gym or purchase your own set of dumbbells. 90004 90002 But you’re still excited to get started so you’re looking for alternatives on what you can use instead of dumbbells. 90004 90002 In this article we’re going to be covering and answering the question of «what can I use instead of dumbbells.90004 90002 But whenever you’re ready definitely check out the link below to purchase your own set of dumbbells to make things a little easier. 90004 90002 90014 Related Article: The Best Adjustable Dumbbell Set 90015 90004 90017 What Can I Use Instead of Dumbbells — 15 House Hold Object to use: 90018 90019 1 — Get a Milk Jug and Use It 90020 90002 90022 Fill a perfect, plastic gallon container with water, sand, shakes, or cement. 90004 90002 Ensure that the container has a handle; you will utilize this to finish your activity reps.90004 90002 Utilize the handles to lift and lower the container like you would any hand weight or dumbbell. 90004 90002 Image source: here 90004 90019 2 — Canned Goods You Can Lift 90020 90002 90033 Canned merchandise that fit into your hands function admirably as straightforward hand weights. 90004 90002 This is particularly great in the event that you are beginning and attempting to fabricate muscles gradually. 90004 90002 Utilize bigger canned products as heavier weights or medication balls.90004 90002 Image source: here 90004 90019 3 — Use Plastic Water Bottles as Dumbbells 90020 90002 90044 Rather than reusing your plastic water and pop jugs, refill them with water, or put stones or sand in them. 90004 90002 When filling them, try to measure them so the weights are the same for the two hands. 90004 90002 Lift the containers like you would any dumbbell. 90004 90002 Image source: here 90004 90019 4 — Packets of rice or beans 90020 90002 These bundles are awesome for smaller than normal weights in the event that you are an amateur.90004 90002 You can utilize them for bicep curls and other light weight-lifting moves. 90004 90019 5 — Using Paint Cans 90020 90002 Grasp paint cans by their handles. Most paint jars are somewhat heavier than plastic containers or jars of sustenance, so you can utilize them as you assemble muscle. 90004 90002 The handles enable you to utilize the jars like dumbbells. 90004 90002 Source: here 90004 90002 Image source: here 90004 90019 6 — Books 90020 90002 90071 Books influence a decent substitute for dumbbells at home, in the workplace or anyplace you to can discover them.90004 90002 On the off chance that you wish to train both your two arms at the same time, find books of roughly break even with weight. 90004 90002 Utilize an expansive book, for example, an unedited lexicon, as a solitary, substantial weight. 90004 90002 Image source: here 90004 90019 7 — Ankle Weights 90020 90002 Lower leg weights can serve as a substitute for dumbbells. Make them simpler to grasp and less floppy by securing them in a circle. 90004 90002 Once you’ve circled them, you will have the capacity to utilize them in any of your standard weight works out.90004 90002 In the event that you have the kind with removable weights, begin with a light weight and increment it as you get more grounded. 90004 90002 Do not forget to check the 90014 Related Article: The Best Adjustable Dumbbell Set 90015 90004 90019 8 — Exercise Bands 90020 90002 90094 Flexible exercise bands or circles can substitute for dumbbells in giving you an entire upper and lower body exercise. 90004 90002 Exercise bands come in shifting qualities of protection, like distinctive weight dumbbells.90004 90002 Ideal for travel, they are lightweight and simple to pack even in a portable suitcase. 90004 90002 Source: here 90004 90002 Image source: here 90004 90019 9 — Cutlery 90020 90002 90107 Snatch a heap of around 10 spoons or forks — the number will change in view of the weight of your utensils. 90004 90002 Circle an elastic band around each to keep the utensils together and enhance your hold. 90004 90019 10 — Bags of Apples 90020 90002 Seal the highest point of the pack with staples or tape to keep apples from tumbling out.90004 90002 Image source: here 90004 90019 11 — Bag of Onions 90020 90002 90120 Encase these in a plastic sack so the onion skin does not shed all over the place. 90004 90019 12 — Large Bottle of Laundry Detergent 90020 90002 Same with a milk jug, you can use the empty bottle of laundry detergent and fill it up with water, sand, rock or concrete. 90004 90002 Source: here 90004 90002 Image source: here 90004 90019 13 — Pails 90020 90002 Climbing another indent in power from the drain containers, you can fill 5-gallon buckets with sand, rock or bond.90004 90002 For clear reasons, these work as weights just for leg activities, lines, and different activities amid which you can hold the can by its handle and let it dangle. 90004 90019 14 — Kettlebells 90020 90002 On the off chance that you have a touch of cash to put resources into weight gear, consider obtaining portable weights. 90004 90002 These cannonball-formed weights, with a solitary circle handle toward one side, are worked for swinging, ballistic developments. 90004 90002 Be that as it may, you can likewise utilize them to copy any great dumbbell work out.90004 90019 15 — Barbells 90020 90002 Barbells consume up more room than dumbbells, and require no less than a simple rack and a place to store additional weight plates. 90147 90004 90002 Preferably, you ought to have a seat and spotter when working out with barbells. 90004 90002 Be that as it may, barbells are as yet a reasonable contrasting option to dumbbells, and can make controlling a lot of weight less demanding. 90004 90002 You can likewise utilize barbells for practices like jammers — one of only a handful couple of things you can not do with a dumbbell.90004 90002 In that activity, you squat, get one end of the barbell and stand up onto your toes while raising the finish of the bar over your head. 90004 90002 Source: here 90004 90002 Image source: here 90004 90017 Tips on What Can I Use Instead of Dumbbells 90018 90002 In case you’re just starting out in weightlifting, look for assistance from a wellness master to take in the protected and legitimate techniques for working with weights. 90004 90002 Albeit numerous exercisers do a few arrangements of each activity at an exercise, a solitary arrangement of 12 reps is normally viable.90004 90002 Go for two 20-minute weight sessions every week, notwithstanding a direct program of heart stimulating exercise. 90004 90002 Hold up no less than 24 hours after a weight session before working similar muscles once more. 90004 90017 Warnings on What Can I Use Instead of Dumbbells 90018 90002 Put security first. Take exceptional care while lifting substantial weights, for example, expansive books or extensive jugs loaded with sand. 90004 90002 Wear legitimate exercise garments, including shoes.90004 90002 Try not to endeavor to lift tremendous jars or other overwhelming things you can not hold securely. 90004 90002 Source: here 90004 90002 We’ve hoped you’ve liked this blog post about what can I use instead of dumbbell. 90004 90002 90014 Also, do not forget to check our Related Article: The Best Adjustable Dumbbell Set 90015 90004 90002 90004 .90000 7 Standing Chest Exercises with Dumbbells & Bar to Develop Your Pecs 90001 90002 by Walter — This article may contain affiliate links. 90003 90002 Last Updated on 90005 June 29, 2020 90006 90003 90002 90009 90003 90002 When we think about chest training bench press and push-ups are the first moves that come up in our mind. Without a doubt, they are excellent practices to develop the size and strength of the pecs. 90003 90002 However, what if I told you there a few beneficial 90014 standing chest exercises 90015.Yes, you do not need a bench. Hence, you can do them at home. 90003 90002 Anyway, why we need such moves if the regular ones are effective? 90003 90002 Firstly, it is always good to 90014 add some variations to your chest workout plan to engage the muscles in different ways 90015. This way they have to adapt to the new motions, so they develop in size, strength or they become more defined. To sum up, it is an excellent way to get the benefits of progressive overload which is required for gaining.90003 90002 Another reason is that no matter how much you love working out, sooner or later we get bored doing the same exercises ever and over again. 90003 90002 So, let’s see the moves that you may have never done before. 90003 90027 Tutorials for Standing Chest Exercises 90028 90002 To show you the drills I used the video from BarbarianBody. Thank you very much for him for the great ideas and presentation. 90003 90031 1. Svend Press for isolation 90032 90002 90034 90003 90002 90003 90002 This is a perfect move to isolate the 90014 pecs to make them more popping our and defined 90015.It is also great to finish your chest training to pump blood to your pecs. 90003 90002 The motion is pretty straightforward. You just need to push the weight plates away from your chest by squeezing the plates together. When you push them away make sure your arms are parallel to the floor and press the plates as much as you can. Focus on your pecs instead of your arms and shoulders. 90003 90002 How can you make the exercise more intense? 90003 90002 The more you squeeze the plates together, the more your pecs are engaged.That is why using two plates are much better than using one only because pressing together is much harder. 90003 90002 You can also increase the speed but keep the proper form. 90003 90002 Another way is to use heavier weights since it is harder to press together and hold them. 90003 90002 On the other hand, this exercise is not about using a hefty load, it is mainly about focusing on the chest muscles. Hence, do high reps (15-20). 90003 90031 2. Standing dumbbell chest fly for upper chest 90032 90002 90057 90003 90002 90003 90002 To tell the truth, this is one my favorite 90014 exercises for the upper chest.It helps to make that area broad and developed 90015. And, you only need just a pair of dumbbells. 90003 90002 It seems to be straightforward to perform, but having the correct form needs focusing since we should not use the power of the arms and shoulders, but the upper chest. 90003 90002 So, when you lower the dumbbells keep your arms slightly bent, and move the weights behind you as much as possible to increase the range of motion. (You will feel the stretching in your pecs). 90003 90002 When you lift, use the upper chest power.Obviously, your arms and shoulders will work, but most of the work should be done with the pecs. 90003 90002 At the top of the motion, hold the dumbbells and squeeze your chest for a moment to maximize the outcome. 90003 90002 Compared to the previous exercise, it is possible to use heavier weights, but the load should not go to the detriment of the correct motion. 90003 90002 You can also perform the standing flys with one arm in an alternate way. 90003 90002 Do the one that activates your pecs better.90003 90031 3. Resistance band flys 90032 90002 90082 90003 90002 90003 90002 This is an 90014 excellent alternative to cable machine chest press 90015. 90003 90002 Compared to cable this movement requires more control since the rubber bands are not driven by the cable pulleys. So, they move here and there making the exercise harder, but with that, 90014 it requires more muscle activation and control to stabilize the motion 90015. And that is always good to gain. 90003 90002 Also, when you pull the bands in front since the band retraction increases drastically, the exercise gets harder.That is a great phase to maximize muscle contraction. (When you use cable machine the load is always the same.) 90003 90002 You can start with lighter bands and have high reps, but there are pretty strong bands out there if you want to get a huge load. 90003 90002 90003 90031 4-7. Barbell chest exercises in standing position 90032 90002 If you find the previous moves new and exciting, the following standing chest exercises with barbell will make you even more surprised. But, they are beneficial.On top of that, they strengthen your core and entire upper body very well. 90003 90002 What are these standing moves with a bar? 90003 90106 90107 Alternating Fly / Upward Fly which are great substitutes to the dumbbell version. 90108 90107 Alternating Press / Landmine Press that targets your upper chest and great for isolation as well. 90108 90111 90002 90113 Learn the mentioned exercises from the following video. 90114 90003 90002 90117 90118 90003 90002 90003 90122 Conclusion 90123 90002 If you want to get well-developed pecs, you need to target that area with various moves.And, these standing chest exercises are without a doubt will help. They are also useful for someone who does not have a weight bench at home. Try them and tell us how they work for you. 90003 90002 90003 90122 Related: 90123 90002 Sharing is caring! 90003.90000 6 HIIT Exercises with Dumbbells 90001 90002 Some fitness fads come and go (we see you, Shake Weight), but others, like yoga and Pilates, are not going away any time soon. Another trend that’s definitely here to stay? HIIT. 90003 90002 HIIT, or high-intensity interval training, involves short bouts of extreme effort alternated with periods of rest. 90003 90002 «HIIT workouts are quick and dirty, never lasting more than 30 minutes including a warmup and short cooldown,» explains Gina Harney, certified personal trainer and creator of Fitnessista.com. 90003 90002 «You’re working as hard as possible for a short amount of time and then reaping the rewards throughout the day,» she says. 90003 90002 While there’s no such thing as a fitness miracle, HIIT workouts come pretty darn close. In fact, research suggests HIIT might just be a magic bullet for fat loss. 90003 90002 A 2019 study found that participants doing a HIIT program had 29 percent more absolute fat loss than people doing moderate-intensity continuous training. 90013 Viana RB, et al.(2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). DOI: 10.1136 / bjsports-2018-099928 90014 90003 90002 Research shows HIIT can also supercharge your cardiovascular fitness 90013 Weston KS, et al. (2014 року). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis. DOI: 10.1136 / bjsports-2013-092576 90014 and decrease your blood pressure at night.90013 Way KL, et al. (2019). The effect of high Intensity interval training versus moderate intensity continuous training on arterial stiffness and 24h blood pressure responses: A systematic review and meta-analysis. DOI: 10.1016 / j.jsams.2018.09.228 90014 90003 90002 Plus, a 2017 study showed that HIIT is great for improving overall body composition, muscle strength, mobility, and balance in healthy older adults. 90013 Garcia-Pinillos F, et al. (2017). Effects of 12-week concurrent high-intensity interval strength and endurance training program on physical performance in healthy older people.DOI: 10.1519 / JSC.0000000000001895 90014 90003 90002 Bottom line: HIIT is quick and effective. And for anyone who’s short on time and wants to see results stat, it’s the perfect way to train. 90003 90002 Get started with this exclusive upper-body workout for women from Harney’s book 90029 HIIT It! 90030 90003 90002 In less than 30 minutes, these highly effective circuits will target and strengthen every muscle above your waist. All you need is a set of medium-weight dumbbells and your body weight.90003 90002 To warm up, do 5 minutes of moderate cardio, like jogging, jumping rope, or cycling. This will get your heart rate up and your muscles nice and warm. 90003 90002 Complete 3 rounds of circuit 1, and then rest for 30 seconds to 1 minute. Boost your heart rate again by running or walking a quarter of a mile. 90003 90038 1. Overhead press 90039 90002 90029 Reps: 90030 12 90003 90002 Hold a set of dumbbells and bend your elbows to 90 degrees, with upper arms parallel to the floor and dumbbells at about head height.90003 90002 As you exhale, press the dumbbells overhead without clanking them together. Return to starting position and keep resistance by preventing elbows from drooping below shoulder height. 90003 90038 2. Triceps kickback 90039 90002 90029 Reps: 90030 12 90003 90002 Hold a dumbbell in each hand. Hinge forward at hips, keeping core tight and back flat. Bending elbows, glue upper arms to your sides. 90003 90002 On an exhale, straighten arms as much as possible. Inhale and bend elbows to return to starting position.Be sure to maintain neutral spine and neck position. 90003 90038 3. Chest press 90039 90002 90029 Reps: 90030 12 90003 90002 Lie faceup on a mat, holding a dumbbell in each hand. Bring elbows out in line with shoulders to create a 90-degree angle. 90003 90002 Press the dumbbells up without clanking them together, focusing on engaging chest muscles. Lower the dumbbells back to starting position. 90003 90002 Complete 3 rounds of circuit 2, followed by a cool-down stretch, and you’re done! That was not so bad, was it? 90003 90038 1.Side plank with lateral raise 90039 90002 90029 Reps: 90030 12 per side 90003 90002 Start in a side plank, either full or modified by keeping your bottom knee on the floor. Hold a light dumbbell in your top hand. Bring dumbbell in front of the center of your core. 90003 90002 Keeping arm slightly bent, lift dumbbell to shoulder height. Return to starting position. 90003 90002 For more of a challenge, you can lift your top leg and touch it to the dumbbell after each rep. 90003 90038 2. Push-up 90039 90002 90029 Reps: 90030 15 90003 90002 Start in a plank position with hands planted directly under shoulders, slightly wider than shoulder width.Press toes into the floor to stabilize the bottom half of your body. 90003 90002 Keep your spine straight, hips level, and neck in line with spine instead of dropping it forward. With palms pressing into the floor, lower until your chest almost grazes the floor. Exhale as you press back up. 90003 90038 3. Triceps dip 90039 90002 90029 Reps: 90030 15 90003 90002 You can do this exercise with your hands on a bench and feet on the floor, or you can do it on the floor. 90003 90002 Point fingertips toward toes and bend elbows, making sure to keep hips lifted.Straighten arms by engaging triceps. 90003 90002 For an added challenge, straighten your legs, balance on only one leg, or place a weight plate on your lap. 90003 90002 Warm up with 5 minutes of moderate cardio. Complete 3 rounds of circuit 1, and then rest for 30 seconds to 1 minute. Run or walk a quarter of a mile, and then complete 3 rounds of circuit 2. Be sure to do a cool-down stretch. 90003.