The problem of increasing muscle mass is a concern for almost all people who go to gyms. One of the pillars of strength training should be dumbbells. The training technique requires careful preparation.
Theory
First of all, brush up on your knowledge of biology. The human body has a huge number of muscles, each of which requires a separate exercise to work out. There are a great many exercises with dumbbells, but variations are possible within each. Turning the arm 90 degrees from the direction parallel to the head when performing a spread of arms on a straight bench will use a different muscle group.
Preparation
Warming up before training is important. Stretching, vigorous jumps, squats, rubbing - do everything for blood flow to the muscles, five minutes is enough. The muscles should be hot. This way you can avoid tears and sprains that will take you out of the rhythm of your workouts for weeks. This is absolutely unnecessary. Jogging is a good warm-up and is best done before starting strength training.
Take your load by yourself
Weight should be taken by yourself. A typical beginner's mistake is to overestimate strength and take on absolutely overweight. Results are needed, not a ripped back. Again, need-oriented. You train your relief and endurance - less weight, more repetitions. A large volume is needed - the weights are large. The program of steps will be optimal. At the beginning of training, take a light weight, exercise until 15 repetitions are easy. Then add 5 kilograms, repeat. Believe me, from the fact that you once lifted the dumbbells with a weight like your own, the muscles will no longer become. Moderation is the key to success.
Workout progress
With the right weight, begin the exercise. Press on a bench while sitting is done as follows. Backrest upright. Sit down with your legs slightly apart. Take the dumbbells in your arms bent at the elbows, palms away from you. Slowly squeeze upward, tracing a small arc at the end of the movement. Exhale - at the top. You need to sit with a straight back. Bench press: lie on your back, bend your shoulder blades slightly. Dumbbells in bent arms, palms at chest level. Slowly up to outstretched arms - exhale - down. Dumbbell divorcing is also performed while lying down, bend your arms very slightly, dumbbells parallel to the body. It is not worth lowering it low. There should be a feeling of tense muscles. This is how you work your deltoids and triceps.
Dumbbells also help work out the oblique muscles in the abdominal press. Take one dumbbell, press on the lowered hand to the body, bend over to the side with it, return to the starting position. 15 reps - change your hand. A set of 4 reps will be optimal.
