Exercises with dumbbells and a barbell will help you to become stronger and more enduring, as well as regular exercises on gymnastic equipment such as a horizontal bar and parallel bars. To achieve noticeable results, it is important to correctly organize the training process.
Tips for choosing a training method
If you want to get relief muscles, get a gym membership, to the weightlifting section. At the initial stage, start training on special simulators, on a horizontal bar and parallel bars, with dumbbells. Remember that any exercise that engages the muscles in your body will increase their strength. These can be regular push-ups from the floor, pull-ups on the bar, deflections on the uneven bars, etc.
Work with your trainer to create a training program that matches your physiological characteristics and your goals. If you want to slightly increase muscle strength without achieving the results of famous bodybuilders, a simpler technique will suit you than one that is designed for impressive achievements in weightlifting.
In the event that your goal is to have a strong musculature, you want to seriously engage in strength sports - you cannot avoid basic barbell exercises under such impressive names as: "deadlift", "French bench press", etc.
Remember that the goal of every exercise, no matter how it is performed - with dumbbells, with a barbell, on a horizontal bar or uneven bars, is to work out certain muscle groups. For training the biceps - the biceps muscles of the arms, some exercises are responsible, for pumping up the triceps - others, for strengthening the muscles of the press - others, etc. It is important that your complex includes exercises to work out various muscles, because the combination of pumped up arms with thin or thick legs will look quite ridiculous.
General advice for novice bodybuilders
The initial period of muscle and ligament development takes about two to three months, after which you can move on to more serious barbell exercises. The weight of the bar, the number of approaches and reps should be increased gradually. The initial indicators will depend on your individual capabilities, on average, these are 5-10 reps and 2-3 sets.
When working with the barbell, be sure to use the help of an insurance partner. It will not only help prevent possible injury, but will also assist in overcoming the dead center in the last reps.
When training your back muscles, be sure to use a special safety belt; wear leather wristbands and gloves to protect your hands.
While following all the recommendations of your trainer, do not forget to monitor your diet, it should contain sufficient amounts of proteins, fats and carbohydrates, as well as vitamins and minerals. Allow adequate time for sleep and recovery from exercise.
Workouts at home
You can also increase muscle strength at home by exercising with dumbbells, on uneven bars and a horizontal bar. In addition, techniques such as fitness, stretching, Pilates, abdominal roller exercises, gymnastic sticks, hula hoop, etc. can help you develop flexibility. You can search the Internet or purchase on DVD a set of exercises for beginners and gradually, step by step, develop your muscles and endurance.
