Dumbbells are a versatile, effective, inexpensive and very convenient sports tool that is suitable for people of all ages and backgrounds. When you first train with dumbbells, it is necessary to take into account some rules of how to properly deal with them in order to increase the effectiveness of exercises with a load.
Instructions
Step 1
When buying dumbbells, stop at the minimum weight of each dumbbell for the first session. Over time, you will need to purchase heavier ones to increase the load. It would be even more logical to buy prefabricated dumbbells if you are going to use them at home. This way, you can add or remove more pancakes on the fretboard, decreasing or increasing the weight of the instrument.
Step 2
Conduct classes regularly. This is the only way you will achieve high results. Exercise up to 3 hours a week with dumbbells. Allocate this time in a way that is more convenient for you.
Step 3
Combine dumbbell exercises and aerobic activities such as brisk walking, jogging (treadmill), swimming, cycling (stationary bike), and others.
Step 4
Choose the type of food during exercise, with which you will achieve your goals. If you need to reduce weight with dumbbells - remove fatty, high-calorie foods from the diet, saturate your diet with vegetables and fruits. If it is planned to increase muscle mass, protein products, carbohydrates should prevail in the diet, you can take special protein shakes from sports nutrition.
Step 5
Increase the intensity of the activity each lesson. Start by adding 5 extra minutes to your class. Also after a certain period of time, increase the weight of the dumbbells.
Step 6
Exercise in a good mood, be sure that you will be able to achieve the required results. This attitude will help discipline, forget about laziness, show patience.
