Exercise is good for your health, and dumbbells will help tone your muscles and improve coordination, balance, and blood flow. However, improper exercise can lead to lack of results at best and injuries at worst. Therefore, when wanting to start exercising with dumbbells, you should be careful.
Instructions
Step 1
Before doing dumbbell exercises for the first time, consult a professional instructor. He will be able to recommend the optimal complex for you and will show you how to perform it correctly.
Step 2
Start with the lightest dumbbells. Their weight should not be more than 1–2 kg. In order to maintain the necessary muscle tone, the simplest dumbbells will be enough. But for strength exercises, you will already need an inventory with removable pancakes.
Step 3
The starting weight of the dumbbells should be such that you can complete at least 8 reps with them. Add dumbbell weights gradually. It will be possible to bring it up to 2, 5-3 kg after 2-3 months of regular training.
Step 4
Be sure to have a lesson plan. Start with the simplest exercises. Divide them by muscle group. The difficulty of the exercise should also be increased gradually. On average, this can be done every two months.
Step 5
The workout should be quite intense. Only in this case will you achieve the result. And, of course, they must be regular.
Step 6
Before starting classes, be sure to warm up. It should include a variety of aerobic activities, such as light running, swinging arms and legs, bending the body forward and to the sides. Be sure to thoroughly warm up those muscle groups that you will "swing" with dumbbells. Otherwise, stress on the “cold muscles” can lead to serious injury.
Step 7
When starting your dumbbell exercises, start by lifting from a seated position. This will reduce the risk of injury from improper movement and incorrect weight.
Step 8
Start with a load on the muscles of the shoulder girdle and arms. After that, move on to leg exercises. And only then put the load on the back and abs.
Step 9
Repeat each exercise at least 10 times for 3-4 sets. Rest between sets should be 1-2 minutes. In this mode, training will give the best results.
Step 10
If your goal is to build muscle, take care of proper nutrition. The diet must be balanced not only in calorie content, but also in protein content.
