Classes with dumbbells at home - thisA great way to get a beautiful body relief for both women and men. With the right approach and daily workouts, the muscles will get stronger, the overall condition of the body will improve.
Dumbbells: what they are for and what they give
Many believe that dumbbell exercises inhome conditions for women will contribute to weight loss. However, this is not quite true. Power loads are necessary for the body in the first place in order to improve it. Muscles will become stronger, and this does not affect the weight loss. For those of the fair sex who want to lose weight, the best option would be to first get rid of extra pounds, and then begin training.
Dumbbell exercises at home are veryhelpful. They are invaluable for the whole body. For example, if you focus on your back, you can strengthen the whole core at once, you will never be tormented by pain in this area. And if you combine these exercises with a set of workouts for other parts of the body, you can form a muscular corset. It will help maintain the internal organs in the right position, will strengthen the joints, make them less fragile and increase the content in the bones of minerals.
Choosing the load on the muscles
Dumbbells are the only sports equipmentwhich is suitable for doing a lot of exercises. Their weight is small, so the body will not be overloaded. Today, in specialized stores you can find a variety of dumbbells, which differ from each other in their weight, size and even color. If you plan to start training at home, then it is best to take a shell is not heavier than one kilogram. For beginners, this is the best option. Such dumbbells will be comfortable to hold.
Before choosing the weight of the projectile, it is important to consider thatfactor for what purpose you plan to start training. If you just want to lose some weight and give the figure an attractive shape, then the projectile with the minimum weight fits perfectly.
Dumbbell exercises at home formen imply a build-up of muscle relief. In this case, the load can be increased to three kilograms. However, it is worth remembering an important rule. You will not see a bright result after a week of training. Only regular, daily workouts will be able to help achieve this goal.
It is not recommended to do the exercises at home longer,than 45 minutes. This is the optimal time that will not overload the body and will give it the opportunity to recover. You need to move in measured steps, do not rush, then everything will definitely work out.
Diet during exercise
Одно из важных правил, которого следует stick when exercising at home is proper nutrition. Do not forget that the body loses a lot of energy, and the muscles must be fed. It does not matter whether you are a man or a woman, it is recommended that you eat protein, fresh vegetables and vitamins in measured quantities.
Teach yourself to eat as little animal fat as possible. They not only adversely affect the body, but also will create heaviness in the stomach, thereby preventing you from exercising.
Exercises with dumbbells at home for weight loss will be effective only if you eat right.
Why do we need training
What do dumbbell workouts:
- Form a beautiful relief figures.
- Improve overall coordination.
- Tightens all muscle groups.
Dumbbell exercises at home for beginners should affect all muscle groups. Choose a few exercises for yourself, distribute them for 45 minutes and you can start training.
A set of standard exercises
Exercise 1
For this exercise you will need a lowbench. If it is not at home, you can connect several stools as an alternative. The arm and one knee should rest on the bench, in the other hand hold the dumbbell. The back is locked straight in a bent state so as not to feel discomfort. Begin to lift the dumbbell in such a way that the elbow rises to the maximum. It is very important to focus not on the arms, but on the dorsal muscles. Perform several approaches, then do the same, only leaning on the other leg.
Exercise 2
This exercise must be performed standing up.Bend your knees slightly, take dumbbells in your hands and lower them at the seams. With a flat back doing forward bend. Next, raise the dumbbells as high as possible. A few seconds, we fix ourselves in this position and rise to the starting position. When performing the exercise, do not rush. And do not forget that exercises with dumbbells at home must be accompanied by proper breathing.
Exercise 3
Это упражнение способствует укреплению спинных muscle Do it lying down. If there is no bench at home, pick up a flat, low surface. She must be tough. Lie on your back. Further, as slowly as possible on outstretched arms, we pull the dumbbells behind the head, then back. Several such approaches daily will significantly help strengthen your back.
Exercise 4
If you want to strengthen the muscles of the arms, it is recommended to sit on a flat surface and keep your back straight, just do the dumbbell lifts several times with one hand and then with the other.
The advantages of dumbbells over other shells
Dumbbell exercises at home are much better and more effective than with other projectiles. The following advantages can be highlighted:
- Large simulators take up a lot of space and costexpensive. For this reason, not everyone can afford this luxury. As for the dumbbells - they are small and comfortable. You can keep them under the bed, in a drawer. In any place where you want.
- Dumbbell - this is the projectile, which will optimally begin training beginner. It affects all muscle groups, while the body is not overloaded.
- It is worth noting the low risk of injury. If, for example, when practicing in a gym with a bar, a trainer must stand next to it, this is not required for training with dumbbells.
Regular exercises with dumbbells at home - this is your opportunity to bring your figure back to normal, to improve the condition of the body with minimal expenditure on gyms and expensive projectiles.
We learn to train correctly
Despite the fact that dumbbells are an easy-to-learn projectile, it is important to approach training correctly.
Fundamental rules:
- Before starting a workouttake some time to do a little workout. This moment plays an important role. Muscles must warm up, otherwise the whole body will then hurt.
- Any exercise, it does not matter which muscle groups it is directed to, must be accompanied by smooth inhalations and exhalations. You never need to hurry.
- The intensity of your workouts sometimes needs to be increased. For example, in a month you can buy dumbbells with a large weight or just do 15 minutes longer.
The effectiveness of training
Often the question is whetherpracticing dumbbells at home can lead to a good result. In fact, it is. Gradually, you will begin to feel how your muscles are getting stronger, how back pain disappears. On the other hand, it is simply useful for any person to play sports. And classes with dumbbells at home - an affordable option in its value and time.
Contraindications
Dumbbells are a sports equipment. There are a number of diseases and other cases in which this type of training is strictly prohibited:
- Asthma.
- Pregnancy.
- Problems with heart.
- Hypertension.
- Critical days (women at this time can not exert a load on the body).
Также стоит быть очень аккуратным в упражнениях with osteochondrosis or scoliosis. In these cases, the load should be moderate, it is advisable to pre-negotiate with the coach, so that he picked up the optimal set of exercises.
Summing up
To summarize, we can say that dumbbells- This is the most accessible and easy way to improve your health and to pump up muscles a little at home. Spending a little time exercising for a month, you will notice an improvement in sleep and general well-being. Very effective exercises with dumbbells at home. Photo, how to perform some exercises, look before starting a workout, to make it easier to get comfortable with the projectile. Start training today - and after a short period of time you will feel tangible results.
