Dumbbell exercises are available for most people. With systematic exercises, muscle strength and volume increase, and the overall endurance of the body increases. The coordination of movements and mobility of the joints improves, the figure acquires a beautiful shape. This type of training is chosen by people who cannot go to the gym. Dumbbell exercises work out all major muscle groups.
Before training
Weight training should be started at the age of sixteen years or older, after consulting a doctor. If you are a beginner, start with a light weight, gradually increasing the load. Before starting the session, be sure to warm up for at least 5 minutes.
Each dumbbell exercise is done at least 10 times in one approach. Watch your breath carefully: when straining, exhale, when relaxing, inhale. To control your exercise technique, practice in front of a mirror. Pause for about 60 seconds after each set. At the end of the session, be sure to stretch so that the muscles recover faster.
Workout
To strengthen the shoulder girdle, a vertical lift of dumbbells is performed. Technique: feet shoulder-width apart, knees slightly bent. You need to bring the dumbbells up to the chin, linger a little on the exhale and lower your arms to their original position.
The pectoral muscles will work perfectly with the bench press with dumbbells. Technique of execution: lying on the floor, hold the dumbbells above the chest, arms extended upward. As you exhale, lower the dumbbells to your chest, while inhaling, return to the starting position.
The next exercise is basic, that is, it involves the main muscle groups - the back, buttocks, hips. The exercise is called the dumbbell deadlift. Technique: stand straight, feet shoulder-width apart, knees slightly bent, we hold dumbbells in our hands. Leaning forward, lower the dumbbells to a point 5-6 centimeters below the knees and return to the starting position. Attention - watch your back! This exercise should not cause discomfort.
To strengthen the biceps, a hammer and dumbbell exercise is perfect. Technique of execution: stand up straight, keep your hands with dumbbells at the seams, now slightly turn your palms towards the body. Bend your arms at the elbows, while the part of the arm above the elbow should be tightly pressed against the body. Return to starting position.
For a beautiful hand relief, it is imperative to work on the triceps. For this muscle, a French press is performed while sitting with dumbbells. Technique of execution: sitting on a chair, raise one hand up behind the head. Slowly bend your arm at the elbow and lower the dumbbell behind your head, return to the starting position.
