Work with dumbbells can be very diverse, they can replace many exercises performed on complex simulators. In addition, unlike, for example, barbells, dumbbells are more flexible in use with apparatus and take up little space. Everyone can work with them.
It is necessary
- - dumbbells;
- - bench.
Instructions
Step 1
Before you start working with dumbbells, you need to find the equipment that is suitable for you. Pay attention to their weight. If you are a beginner and have never worked with weights before, choose the lowest weights. In addition, you need to consider the goals that you are pursuing. If you decide to exercise in order to increase muscle mass, the weight of the dumbbell should allow you to do no more than 8 repetitions. If your goal is to keep your muscles toned and keep your body fit, the dumbbells should be lighter, you should be able to do about 20 reps.
Step 2
Whatever exercise you do with dumbbells, you need to constantly monitor your movements, in addition, try to do them slowly. Do not allow sudden jerks, neither when raising or lowering the projectile, this can result in a rather serious injury. Muscles should receive a uniform and gradual load. In addition, slow movements allow you to keep the muscles in tension for much longer, which has a positive effect on the effectiveness of training. Also try to carefully follow the technique for performing a particular exercise. Violation of it can lead to injury.
Step 3
The most famous exercises with these shells are the exercises for the hands. The simplest of them is the usual raising of the arms from the released position. This workout is aimed at strengthening the biceps. This exercise can be done with one hand, then repeated with the other hand, or you can do alternate lifts with both hands at once.
Step 4
To train the triceps, you can perform the same dumbbell lifts, but with a load on the back of the arm. There are several such exercises, for example, take a dumbbell with both hands for a pancake, bend them at the elbows and take them behind your head. Slowly raise your arms above your head, fully extending your arms, then return them to their original position. This exercise can be performed both standing and sitting on a bench.
Step 5
The deltoids can be trained with simple dumbbell lifts. Take the shells in your hands and lift them up to your shoulders. Slowly extend your arms up, either together or in turn, then return to the starting position. Another exercise to train these muscles is to lift the dumbbells to the sides. Take the dumbbells in your hands and lower them down. Slowly lift them to the sides without bending your elbows to shoulder level, then slowly return them to their original position.
Step 6
You can also use dumbbells as a barbell by doing, for example, a bench press. This will allow you to build up your chest muscles. Lie on a bench and pick up dumbbells, imitating a barbell with them. Raise the equipment up and down slowly in the same way as you do with a barbell. Other exercises can be performed from a prone position. For example, lift the dumbbells straight above you and keep your arms outstretched. Slowly lower your arms to the sides without bending them at the elbows. As soon as they are parallel to the floor, return to their original position.
Step 7
Dumbbells can be used to train your abs, back muscles, leg muscles, and other muscle groups. There are a huge number of exercises for this. Almost all of them mimic exercises with certain shells, but dumbbells are used as weights.
