Training with weights: 20 exercises that you have never tried

How to choose weight and number of repetitions

As a rule, women choose weight weights from 8 to 16 kilograms, and men – from 16 to 32.

To find your weight, try five repetitions of one exercise. If it’s easy, take heavier weights. If you can not finish the exercise, you need less weight.

When you find your weight, do not do all the exercises with it. Some of them you can perform with heavier weight, for others you need lighter weights. Check the weight for each exercise separately.

As for the number of repetitions, focus on five approaches 10-15 times. If you feel that you can do more, do it.

Exercises with weights

1. Russian machi girey

training with weights: Russian machi weight

Russian machi weight differ from ordinary ones in that the weight rises not above the head, but only slightly above the shoulders. If you are unfamiliar with this exercise, it is better to start with simple Russian flies.

Technique of doing the exercise

  • Stand up straight, place your legs slightly wider than your shoulders.
  • Grasp the weight with both hands, make a slight slope forward and start the weight between the legs.
  • The back should remain straight, without rounding.
  • Do the swinging of the weight, bringing it to the level of the shoulders. The movement starts from the hips, and not from the hands, which provides the force of the thrust.
  • Lower the weight down, again pulling it between the legs, and repeat the exercise.

2. One-Handed Hearts

training with weights: mahi kettlebells with one hand

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

The mahi with one hand allows you to better pump the target muscle groups and are suitable for those who have already mastered the machi weight with both hands.

3. Traction weight in the slope

training with weights: draft weights in slope

This exercise helps to pump your back well. It will be an excellent replacement for traction dumbbells in the slope. Due to the shifted center of gravity of the kettlebell, the exercise will be a little more difficult.

Technique of doing the exercise

  • Take two weights and lean forward with a straight back and slightly bent knees.
  • Pull the weights to the stomach. At the final point of the handle, weights should be located in the area of ​​the stomach.
  • Drag the weights with the muscles of the back, not the hands.
  • Keep your elbows close to your body, do not set them apart.
  • Lower the weight to its original position and repeat.

4. Eight weight

training with weights: eight weight

This exercise well pumps the muscles of the bark, and also provides a load on the hands and feet. In addition, it looks pretty impressive.

Technique of doing the exercise

  • Put your feet wider than your shoulders and take the weight in your right hand.
  • Bend your knees, slightly lean forward with a straight back and bring the weight between your legs at the level of the body.
  • Turn your left hand back and take the weight from your right hand.
  • Move the left hand from the weight to the front and wind it between the legs back.
  • Take your right hand back and grab the weight from the left.

During the execution of this exercise, you are as if describing the eight around the legs, passing the weight from hand to hand. At first, it may be difficult to coordinate movements, but, after a little training, you will get used to it.

Due to the inertia, the exercise is carried out quite easily, so that you can take a weight heavier. The main thing – do not stoop your back, otherwise it can badly affect the lower back.

5. Deep squats with weight

training with weights: Deep squats with weight

This exercise will help load the legs and buttocks. At the expense of weighting in the form of weights, you will receive cherished forms much faster than performing repetitions without weight.

Technique of doing the exercise

  • Stand upright, keep the weight in front of the chest with both hands.
  • Keep your elbows close to your body.
  • Keep the back straight and pulling the pelvis back, do a deep squat.
  • At the bottom of the squat, the hip joint should be below the knees.
  • Return to the starting position and repeat.

6. Squats with jumping

training with weights: Squats with jumping out

If you want to load more muscles of legs and to pump explosive force, try to add squats with jumps.

Technique of doing the exercise

  • Stand upright, place your feet on the width of your shoulders, keep the weight on your outstretched hands below.
  • Make a squat before the hip parallel with the floor or slightly less.
  • Jump out of the squat up and repeat.
  • To complicate the exercise, you can put pancakes or steppes under your feet. This will help to deepen squats, expand the range of motion and increase the load.

7. Drops with lifting weights

training with weights: Drops with lifting weights

During the attacks, the muscles of the legs and buttocks are worked, and lifting the weight provides a load on the shoulders and hands.

Technique of doing the exercise

  • Stand up straight, hold the weight in the bent hand at the level of the shoulder, the elbow close to the body, the hand is turned with the palm to the body.
  • Make a thrust forward and at the same time raise your hand from the weight above your head.
  • Return to the starting position, lowering the hand from the weight during the ascent.
  • Repeat from the other leg.

8. Russian twisting with weight

training with weights: Russian twisting with weight

Exercise perfectly pumps the muscles of the bark, but it is quite difficult to perform and has a number of contraindications.

It should not be performed by those with weakly developed rectus abdominal muscles, enslave thoracic spine, or there are problems with the back.

Technique of doing the exercise

  • Sit on the floor on the sciatic mounds, press the weight to the body and hold in both hands, do not place elbows to the sides.
  • Raise the legs from the floor, bent at the knees.
  • Try to keep your back straight.
  • Turn the body to the right and left side, not rounding the back and not lowering the legs.

9. Windmill with weight

training with weights: Windmill with weight

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

Technique of doing the exercise

  • Put your feet on the width of your shoulders, take the weight in one hand and lift it over your head.
  • Tilt aside as far as the stretch allows. Ideally, you should touch the foot with your hand. Kettlebell remains in the outstretched arm at the top.
  • Go back to the starting position and repeat.

10. Lifting weights with one hand lying

training with weights: Lifting weights with one hand lying

This exercise will help you to pump the pectoral muscles, arms and muscles of the cortex.

Technique of doing the exercise

  • Lay down on your back, bend your knees and put on the floor of the foot.
  • Keep the weight in the bent hand, the shoulder lies on the floor, the elbow is pressed to the body, the angle between the shoulder and forearm is 90 degrees. The palm is spread to the body.
  • Squeeze the weight up, turning the elbow to the side, and the wrist to the feet with the palm. At the extreme point, the weight is above the chin.
  • Lower the weight to its original position and repeat.

11. Machis weight around itself

training with weights: Machis weight around yourself

This is another pretty effective exercise, which perfectly pumps the muscles of the bark and hands.

Technique of doing the exercise

  • Put your feet on the width of your shoulders, take the weight in one hand.
  • Take the weight behind your back and grab it behind your back with the other hand.
  • Bring your hand forward and intercept the weight with the other hand.

12. Mahi weight with steps sideways

training with weights: Mocks weight with steps sideways

This is a universal exercise, which combines the usual flies of weight with movement around the room. Excellent cardio for those who are tired of the treadmill.

Technique of doing the exercise

  • Perform the Russian mach of weight. When the weight is at the top point (at the chin level), put the right foot to the left, connecting them together.
  • When the weight drops from the top point, take a step sideways with your left foot, placing your feet on the width of your shoulders.
  • When the weight passes between the legs and again goes up, place the right foot to the left and connect them together.
  • Repeat this exercise one way and then the other. To go to the right, you need to put your left foot during the swing, and when the weight goes down, step with your right foot.

13. Deadlift with dead weight

training with weights: Deadlift draft

This exercise perfectly pumped the buttocks and hamstrings. Also, the load goes to the muscles of the bark.

Technique of doing the exercise

  • Stand upright, feet shoulder-width apart, hold the weight in both hands.
  • Tilt the body, take the pelvis back and lower the weight to the floor.
  • Keep your back straight while tilting.
  • Return to the starting position, straining the buttocks and press.
  • Repeat the exercise.

14. Lifting weights on the shoulder

training with weights: Lifting weights on the shoulder

This is a rather difficult exercise, so first try it with light weight and add kilograms very carefully. When properly performed, the exercise provides a load on the legs, buttocks and back.

Technique of doing the exercise

  • Put the weight between the legs, lean towards her with a straight back and grasp the weight with one hand.
  • Take the weight between your legs by the body, gaining inertia, and then lift it to the level of the shoulder with a stroke, unfolding your hand so that the palm is directed towards the body.
  • The elbow should be placed close to the body, the wrist continues the arm line, without bends. The weight seems to hang on the depression between the thumb and the rest of the fingers.
  • Lower the weight so that it passes between the set legs, and again bring it up.

15. Lifting two weights up

training with weights: Lifting two weights upward

This exercise perfectly pumps the upper body: hands, back and shoulders. Also, the muscles of the cortex participate in it.

Technique of doing the exercise

  • Take two weights and throw them on your shoulders. The elbows are close to the body, the palms facing each other.
  • Squeeze the weights upward, turning your palms forward so that the top dumbbells are placed behind your hand.
  • Lower the weight to the starting position at shoulder level and repeat the exercise.

16. A jerk of weight with one hand

training with weights: dash with one hand

This is not only a power exercise, but also a cardio load. If you choose the right weight, the first approach will raise your pulse perfectly. In addition, the exercise pumps the shoulders, chest and muscles of the bark.

Technique of doing the exercise

  • Put your feet slightly wider than your shoulders, put the weight on the floor between your legs.
  • Bend over to the dumbbell with a straight back, pulling the pelvis back, grasp it with one hand, and take the other back behind your back.
  • Take the weight between your legs, making a small swing back, and then feed it forward.
  • Make a jerk of weights, taking it over your head. The palm looks forward, the weight is behind the hand.
  • Lower the weight down so that it passes between the legs again, and then repeat the jerk upward.

17. A strap on dumb-bells with lifting hands

training with weights: Plank on dumb-bells with lifting hands

Try to complicate and diversify the bar option with weights. This exercise is primarily developed by the press, and due to the alternate lifts, weights give a load on the hands and back.

Technique of doing the exercise

  • Stand in the bar, putting your hands on the handles of weights.
  • Raise one hand with the weight.
  • Try to keep the body straight while lifting weights, do not rotate your hips. Ideally, the hips should be rigidly fixed.
  • Draw weight with your back, not with your hands.
  • Put the weight on the floor and raise the other hand.

18. Turkish lift with weights

training with weights: Turkish lift with weights

This is a very interesting exercise. There are quite a lot of movements in it, so you will have to make great efforts to keep your balance. With it, you can provide a load on all the muscles of the body.

Technique of doing the exercise

  • Lie down on the floor, stretching out your hand with a weight above your head. If you hold the weight in your right hand, bend your right foot and put the foot on the floor.
  • Raise the body, holding the weight above your head, exit into the gluteal bridge. Lean on your right foot, straighten your left leg and pull it to the side.
  • The left leg or foot start for the right and put on a knee. You will be at the lowest point of the lunge from the weight above your head.
  • Stand up from the lunge and put your feet to the width of your shoulders.
  • Go back to the starting position, going through all the steps in the reverse order: lunge, gluteal bridge, position on the floor with a bent leg and weight in the outstretched arm.
  • Repeat the exercise.

19. Push-ups on kettlebells

training with weights: Push-ups on kettlebells

This exercise works on the same muscles as the usual push-ups: chest, triceps, bark muscles. Due to the fact that the hands are not located on the floor, but on the handles of weights, the exercise becomes more difficult.

Technique of doing the exercise

  • Stand at point-blank lying, placing your hands on the handles of weights.
  • Do push-ups, keeping the elbows close to the body.
  • Try to strain the press and buttocks to keep the body straight.

20. Push-up with the rise of hands

training with weights: Push-up with the rise of hands

This exercise combines the two previous ones, and therefore it is even more difficult and more effective for pumping hands, back and chest.

Technique of doing the exercise

  • Stand at the point of lying, leaning on the handles of weights.
  • Execute the push-up.
  • Raise one hand from the weight to the waist. Keep your elbow close to your body, try to pull the weight back muscles.
  • Put your hand with the weight on the floor and repeat the exercise with the other hand.
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