Dumbbells are a very important sports equipment necessary for building muscle mass. However, when doing exercises, they are not always applied correctly. It is important to be careful with your dumbbell workout plan.
Instructions
Step 1
Think about the purpose for which you want to train with dumbbells. Perhaps you want to gain muscle mass. To do this, over time, you will need dumbbells of large weights. If you want to get hard, relief muscles or just lose weight and get your body in good shape, then it will be enough to train with dumbbells of small and small weights.
Step 2
Proceed to exercises with dumbbells only after the warm-up: thoroughly warm up all the target muscles through circular arm swings, torso turns, jumping in place, etc. Choose a low weight dumbbell for a start (usually it is indicated on the side in kilograms). If weights need to be attached to the dumbbells separately, then be sure to fix them with locks.
Step 3
Learn to bench press and dumbbell extensions to work out your chest muscles. Take dumbbells and sit on a horizontal bench. Gently lower the body back, keeping the dumbbells in front of you. Spread them apart and start doing the press up. Raise the dumbbells until your arms are fully extended, and lower them just below the shoulder line. Run to the sides, closing the dumbbells in front of you, and then slowly pulling them to the sides.
Step 4
Take dumbbells with the right weight, stand up straight (preferably with a mirror in front of you), put your feet at shoulder level or slightly wider. Begin doing biceps curls by bending your elbows and lowering them down until they are fully extended. The elbows should be pressed against the body. Next, take one dumbbell with both hands (you can slightly increase the weight), lift it behind your head and start lowering it down, bending your arms at the elbows. Try to keep your elbows parallel to your body. This exercise works great for the triceps.
Step 5
Do deltoid exercises. Take two lightweight dumbbells. Stand up straight, bring the dumbbells in front of you at the level of the lower back. Begin to slowly raise your arms to the sides, up to the shoulder line, then lower to the starting position. This exercise trains the middle beam of deltas. To strengthen the front beam, you need to lift the dumbbells in front of you (you can alternately). To train the back beam, spread your legs wider, bend forward and spread the dumbbells to the sides from this position.
