Exercises for hands exercises with dumbbells on all muscle groups
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Exercises for hands: exercises with dumbbells on all muscle groups
Dumbbells are considered one of the most affordable projectiles to support health and exercise of different muscle groups. The above exercises can be performed at home, but only subject to certain rules.
Many of us have been planning to sign up for the gym for years to lose weight and improve physical fitness, but there are always reasons to postpone it until later. If you are in this category or simply do not know where to begin to engage in physical activity, pay attention to the exercises with dumbbells. This shell is inexpensive, compact and most importantly – effective. We offer a range of exercises that can be easily done at home.
Dumbbell exercises: health benefits and body shapes
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Classes with dumbbells are good primarily because you can train at home at any convenient time. In addition, each person independently determines the load, commensurate with their strength and capabilities. If you wish to achieve specific results in the short term (for example, during the preparation for the competition), you should contact the help of trainers.
The great advantage of dumbbells is their versatility: they are suitable for people of different ages and genders. Specialists consider the age limits for exercise with dumbbells to be 15–60 years. But you can start training with dumbbells and eight years. Children will exercise with mini-shells, which can be purchased at any sports store. Older people can also deal with dumbbells, especially those who are used to lead an active lifestyle. In the presence of chronic diseases should consult a doctor. It should be remembered that movement is life, but at the same time make allowances for age and state of health.
Restrictions in exercises with dumbbells exist for hypertensive patients and asthmatics, as well as for pregnant women. For diseases of the back and heart, you should also consult with your doctor first. Do not exercise when you feel unwell and during the menstrual cycle.
Exercises with dumbbells, unlike many simulators, can be directed to all muscle groups: shoulder girdle and deltoid, upper girdle and pectoral, leg and back muscles. With regular exercise, the person develops endurance, improves the overall tone of the body, builds muscle mass. Dumbbell gymnastics helps to lose weight. In addition, training with dumbbells strengthens the most important muscle – the heart. In those who have suffered a stroke, their ability to work and their mobility improve, people with peripheral vascular diseases, with regular exercises with dumbbells, overcome large distances steroids for sale uk on foot, while dyspnea and lameness are reduced. Also normal lung function. All exercises with dumbbells are performed in conjunction with the control of breathing, so people with upper respiratory tract diseases need such exercises. Dumbbell exercises will also be useful for people with joint problems. Adolescents, who often suffer from a violation of posture, dumbbells will be the best home doctor.
Rules for effective exercise with dumbbells
Performing exercises with dumbbells at home, first of all you should not forget about the safety rules:
In order to prevent injuries, you need to warm up before training. For warming up the muscles, 5–10 minutes of an easy set of exercises are enough (bending, swinging legs and arms, squats).
Starting a workout is better with a minimum size dumbbell. For women – from 0.2 to 2 kg, for men – 2–4 kg.
Another rule: do not dwell on exercises that cause discomfort. It is better to return to them when the muscles in this part of the body become more flexible.
After a hard workout, you need to relax, you can get a massage, rubbing the muscles, which were the main burden during training.
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The best rest between sets is warm-up and walking, but not sitting.
When thirsty during exercise, take a sip of water, but do not drink a glass or bottle.
Training should begin no earlier than one hour after a meal. You should not run to the kitchen immediately after class.
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For children's training, the safety rules are as follows:
The weight of the shells should not exceed 10% of the body weight of the child; for children of 7–8 years old, the maximum size of shells is 1 kg.
You can increase the size of the dumbbells by 5-10% of the previous weight.
It is better to increase the load using children's shells filled with sand Weight Loss Training System or water.
Depending on the group of muscles that are trained with the help of exercises, the technique of their implementation differs. However, there are general points that you should be aware of when practicing with this projectile. So, it is necessary:
keep the body straight;
control every movement, trying to understand how muscles are worked out;
monitor the position of the elbows, shoulder blades, knees, hips and shoulders;
Securely fix your elbows and wrists when lifting dumbbells.
For different categories of trainees, the duration and frequency of exercises with dumbbells will be determined. It is worth remembering that practicing any kind of sport requires an individual approach. Beginners should start with 1-2 lessons per week for 20-30 minutes, gradually increasing the load and time of training. As the muscles get used to certain exercises, you can add to the complex additional, more complex ones. It should be remembered that the more regular and intense the training will be, the more noticeable the result will be.
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The effect of regular exercise can be assessed after a month of their implementation. The body immediately responds to lifestyle changes and inclusion in the regime of physical activity. However, further results depend on the goals of training (pumping muscles, weight loss, prevention of diseases) and the approach to them. Experienced coaches advise at least once every 3 months to change the pace and order of the exercises, and also to bring new ones into the program – otherwise the body will get used to a certain approach that becomes its norm. In addition, attention should be paid to nutrition. Perhaps the body may not have enough resources to replenish energy and absorb the load.
Top 5 Dumbbell Practice Tips:
When combining cardio and strength training, start with strength training so that you have enough energy for both types of exercises.
Divide the exercises into muscle groups, performing exercises on the upper and lower body on different days of the week.
Observe a break between strength training for at least 48 hours. Otherwise, the effect of employment will be the opposite of the expected.
Do not increase the weight of the dumbbells until you get used to the small size of the projectile. If you easily perform 15–20 repetitions, you can replace the dumbbells with heavier ones.
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Breathe properly. With excessive air retention in the lungs there is a risk of increased blood pressure. In strength training, exhalation occurs at the moment of maximum load.
Types of dumbbells: what will suit you?
On the shelves of sports shops you will most likely be surprised by a variety of dumbbells. Before you buy them, you need to decide on the purpose of employment. What exercises do you need this projectile for?
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By the type of device dumbbells are solid and prefabricated. The first suit, rather, women. They look like two metal balls or hexagon, which are connected by a crossbar. These dumbbells are convenient for aerobics. It is recommended to buy a pair of 2 kg and a pair of 4 kg. Shells with less weight will soon have to be replaced with heavier ones. Solid dumbbells are ideal for a child who does not soon have to change the weight of dumbbells.
For strength training, choose prefabricated dumbbells. Their advantage is the ability to change the weight due to the weighting disks, which are mounted on the neck. Depending on body weight, experience and age of the trainee, a set of “pancakes” will be as follows: 2–2.5 kg, 4–5 kg and 6–7 kg.
It is necessary to think about the material from which the shells are made. They can be steel and cast iron. From above dumbbells become covered with paint or rubber. According to reviews, rubberized dumbbells are much more convenient. During a workout, hands sweat, and dropping such projectiles is much more difficult than chrome or painted. If the strength classes will be combined with aerobics, it is better to buy prefabricated dumbbells of average weight, for example, 3 kg. Additional outfits can be ties that secure wrists and protect them from sprains.
It is also necessary to pay attention to the length, brightness and cover of the neck, which will be strung weighting. As for the set of discs, for beginners the weight of the shells should be 2-7 kg. If you want to build muscle, over time, both a girl and a man will need 10-15 kg, because it is impossible to achieve a good result with dumbbells for 2-3 kg. Women in pursuit of a beautiful figure should not overdo it with the loads.
It is important to remember the parents that the exercise of burdening is valid from the age of 12, and completely safe from only 16. In this exercise is better to spend in the gym under the supervision of a coach.
The best exercises with dumbbells: from basic to complexes for the development of all muscles
As noted above, exercises with dumbbells are universal and equally suitable for both men and women. However, each of us knows our weak points that need to be pumped up. At the same time, remember that the whole body needs training.
Below are the 15 most effective exercises with dumbbells for the development of different muscle groups.
Exercises for the muscles of the arms and shoulders
Lifting for biceps. Take dumbbells, relax your arms and pull them to the seams. Bend your elbows, lifting the dumbbells to shoulder level.
Press on the triceps and straighten your arms back. The exercise is aimed at training triceps shoulder extensors – triceps. Straightening the arms back will give a useful load on the back muscles of the back. Starting position (ip): standing or sitting, dumbbells in hands straightened above the head. Slowly lower and lift the dumbbells in turn. The second part of the exercise is performed while standing. The right arm and leg are on the bench, the gaze is turned down. Pull the left hand out of the position along the body. Change the position of the arms and legs.
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Shoulder press. Ip .: arms bent in elbows to shoulder level. Raise the dumbbells up, straightening the arms completely. It is performed with both hands at once or in turn.
Traction I. p .: hands at the seams. Then slowly raise them to the side to shoulder level and lower it again.
Perform each exercise should be 8-20 times.
Leg muscle exercises
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This complex is known to everyone from school. You only need to do it by holding dumbbells in both hands.
Rise on socks. I. p .: hands at the seams. Slowly rise on the socks until you feel the tension in your calves. Go down to the ip Then repeat.
Lunges. I.p. also. Step forward, backward or sideways. Try to distribute the weight evenly on both legs.
Squats. I. p .: back straight, hands at the seams. Squat, bending your knees at 90 degrees. Having fixed the position at the lowest point, slowly return to the SP The muscles of the leg and buttocks are being worked out.
Walking on a platform is usually done at the end of a workout; quadriceps, thigh biceps and buttocks are involved in this exercise. I. p .: standing up straight, hands at the seams, each with a dumbbell. We get up on the bench, first with the right foot, then pull up the left. Hands always remain in ip
Exercises for chest muscles
Dumbbell bench press. Ip .: lying on the floor, legs bent at the knees at 90 degrees, feet pressed to the floor, dumbbells in each hand. Bend your arms 90 degrees, shoulders and elbows pressing to the floor. Then raise your arms straight up. Return to ip When performing this exercise on the bench – strengthen the muscles of the body, stabilizing the spine.
Pullover. IP: lying on a bench on the shoulder blades, legs bent at an angle of 90 degrees, stand on the floor. Dumbbell, taken with both hands at one end, lift on outstretched hands to eye level. Slowly lower it behind your back until you feel a stretching of the muscles. Return buy pct online to ip
Reducing dumbbells. Ip .: lying down, knees on the edge of the bench, feet on the floor, arms bent at the elbows, lying on the chest, dumbbells at shoulder height. Spread your arms to the sides so that they are perpendicular to the body. Then lift the dumbbells and bring them above you. Fix them at the top point and return to the i.p.
Dumbbell Chest Press Exercise Demonstration
Mahi in the slope. I. p .: feet shoulder-width apart, bent at the knees. The body is tilted forward, almost parallel to the floor, dumbbells in hands, palms facing each other. Bring the shoulder blades, spreading his arms in different directions, lift the dumbbells up to the shoulders. Return to ip
Exercises for the back muscles
Such training will not only maintain the posture and health of the back, but also strengthen its muscles and give the figure slimness.
Thrust dumbbell in the slope. I. p .: Sit down, keep your knees and hips tight, dumbbells in your hands just below your knees. The palms are facing each other. Raise the dumbbells to a right angle in your hands. Knees and hips at the same time in ip Hold your hands in the top position, slowly return to the SP Observe breathing: when lifting shells – exhale, when returning them to the SP – inhale.
Deadlift. Ip .: straight stand, dumbbells in the hands, elongated at the seams. Squat, bending your knees almost to touch the floor with dumbbells. Hold for a second at the lowest point. Without changing the position of the hands, rise.
Tilts to the foot. In this exercise, as in the previous one, all the muscles of the body are involved, but the most intense load is on the back muscles. I. p .: stand up straight, feet shoulder-width apart, put a dumbbell near the right foot. Bending forward, take the projectile with your left hand. When straightening, lift the dumbbell and fix the arm near the right thigh. Return to ip Repeat the exercise with a dumbbell at the left foot.
If you decide to do exercises with dumbbells at home, do not neglect the advice of experienced trainers. Observe the daily routine and training schedule. And remember: to achieve a result, you need to try very hard. But do not expect a momentary effect from training. To achieve your goals on transforming the figure and preserving health, contact the experts who will tell you where to start.
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