Dumbbells are one of the oldest and simplest kinds of sports equipment, but this is no less effective for achieving excellent results. They are absolutely universal and can be used both in the gym and at home.
Such exercises will suit almost unlimited circle of persons – from professional sportsmen, who want to work out certain muscles and dry themselves, to beginners taking the first steps in the sport, and even pensioners who care about their health.
Very useful exercises with light weight and with various diseases, and even diseases caused by trauma.
They are actively used to strengthen and build up the corset in muscle exhaustion, and are also useful as a curative physical training after the end of treatment for the acute phase of ligament and tendon injuries. For example, such a disease as the epicondylitis of the elbow joint (inflammation), after cupping the acute stage, is treated with exercises with a light weight of dumbbells.
Exercises with this type of inventory are recommended for people over forty who do not want to give up their strength training. They are much safer than the rod for muscles and joints, and also in case of loss of balance, you can easily get rid of weight and avoid injury.
To obtain the desired result, the correct choice of the weight of a dumbbell means at least as much as the set of exercises performed. If too light weight is selected, then the exercises will be performed "idle" and no result, and if the weight is high, then the risk of injury is high.
If you are able to perform the exercise 20 times, then the chosen weight is right for you. Then decide on the number of approaches for each exercise. Two approaches for 8-12 times are enough for a start. The main thing, you should be hard enough to complete the last approach.
Subsequently, if, after finishing all approaches and repetitions, you feel that you are able to perform another full-fledged approach at the same pace, then you can safely increase the initial weight.
In addition, for the development of different muscle groups, a different weight is required. Light and medium weight is best used to work on biceps, triceps and deltoid muscles, and medium and heavy – for training the muscles of the back and chest.
To exclude employment with this inventory follows at the diseases connected with infringement of a warm rhythm – an arrhythmia, an ischemic illness of heart with regular attacks of a stenocardia. When performing exercises, blood flows to the trained muscle group, and the heart loses oxygen at this time. With an aneurysm of the heart, aorta, thrombophlebitis veins on the legs, similar exercises should also be excluded.
Hypertensive disease II and III stage with a pressure exceeding 160 / 90 mm of mercury is also a contraindication.
With caution to exercise and using only light weight should be approached with eye diseases and diabetes with complications.
Exercises for beginners are aimed at accelerating muscle growth and increasing calorie consumption. Perform them better from simple to complex. According to the 2-3 approach from 8 to 12 repetitions. Engage better 3 times a week. In this case, the load should be increased gradually, starting better with the lightest weight from 1,5 kg, gradually adding it – this, in time, will give relief to the muscles.
It is better to start with the following exercises, which will cover different muscle groups, bring them into tone, strengthen the muscular corset and prepare for more serious and narrow-minded pursuits. It is very important during the exercises to ensure that the back remains straight – this will allow you to properly work out the muscles and avoid injuries.
As a rule, exercises with dumbbells for men refer to a serious power load. All exercises are best performed in three approaches, each according to 8-12 repetitions. Men, in addition to the muscles of the back, it is especially useful to pay attention to the development of the muscles of the legs and hands.
The most effective exercise for the legs is a thrust forward:
Another exercise for the legs is lifting on the toes in the sitting position:
For working triceps one of the best options are bench press and sitting.
Seated bench press is performed as follows:
The muscles of the trapezium are most efficiently worked through vertical lifts and shrags.
When doing the exercise, it is important to ensure that the shoulders are not retracted, they should be lifted vertically upwards.
Women have one of the weakest points – back. It is not for nothing that it first makes itself felt during pregnancy as the load increases.
For the back, various horizontal traction exercises are recommended.
For example, the traction exercise in the slope is performed as follows.
All movements are performed smoothly without jerking, to avoid injury.
Another exercise for the back – pulling, lying on an incline bench. By the nature of the movements is similar to the previous one, consists of the following stages.
For pectoral muscles, the back press is very effective.
For the external part of the breast it is recommended to dilute dumbbells:
Despite the seeming simplicity of this type of inventory and exercises performed with the help of it, dumbbells are simply indispensable for basic training. Without them, you can not do with those who want to achieve a beautiful muscle relief.
A selection of exercises with dumbbells, as well as the technique of their implementation, you will find in the following video:
Training with dumbbells increases blood flow and improves blood flow to the heart, restores ligaments, improves lung function, and improves metabolism in the body.
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And women also 3-4 times a week doing exercises?
Exercise for stretching is only for those who are professionally engaged in their body for example bodybuilders.
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