In this article, dumbbell gymnastics will be discussed in detail. What is it all about? By dumbbell gymnastics, I mean training with dumbbells of less weight than required – for recovery, as a charge. If there is a progression, then this is not gymnastics, but strength training. But we will talk about both. Dumbbells themselves have a number of advantages, and one of the main advantages is the large amplitude of the work. Also, unlike the barbell, the weight is not fixed by the bar, and the body is loaded more seriously – you have to use those muscles and tendons that are poorly used during work with the barbell. Let’s get down to our topic directly and if you want to buy steroids buy here.
What is covered in the dumbbell gym, in my opinion? As I said, this is work with light dumbbells, and rather it is not work, but a warm-up. For example, if you are a healthy and strong man, then you can easily lift a 10 kg dumbbell. But in dumbbell gymnastics this is unnecessary. We need to work out as many muscles as possible with extra weight, but not the ultimate. I want to note that dumbbell gymnastics is often carried out at home. It would be nice if you had collapsible dumbbells at home so that you could change the weight. But it’s okay if there are none. You can start with 3-5 kg dumbbells. Progression, of course, should be in any case, but here it is not so noticeable. You can train with 5 kg dumbbells for at least six months – a year.
So what can we do with dumbbells? Where to start and for whom?
This type of training is suitable for everyone – big and small, women and men. The main thing is that the weight is not too big for you, so that the exercises do not cause discomfort and torment.
You need to start with simple exercises with dumbbells. I do not mean lifting to the biceps – this exercise in the initial stages you definitely will not need. In principle, there are no difficult exercises in this context, as it is small in weight, so you can stay all the exercises. I propose to perform the following exercises.
- Dumbbell bench press
- Lifting dumbbells in front of you
- Lifting up the sides
- Dumbbell Swing
- Bench Press With Dumbbells
- Dumbbell Squats
Actually, all these exercises can be performed sequentially in the amount of 1-2 approaches in the morning, or during the day as physical fitness conditions (general physical training).
Dumbbell Strength Training
But strength training is another matter entirely. Here you just need to have prefabricated dumbbells, or 3-4 pairs of dumbbells with constant weight. I would like to note that constant weight is a much worse option, since sooner or later you will outgrow this weight, and in the case of variable weight, you can simply remove or throw in the required number of pancakes.
Strength training with dumbbells implies muscle growth and increased strength. Naturally, this requires a more serious weight, which will contribute to damage to muscle fibers. You need to perform with a weight of 8-12 reps. Here I also want to offer a series of exercises that may be useful to you.
- Dumbbell Shrugs
- Dumbbell Dumbbell
- Hammer Exercise
- Extension of the arm with a dumbbell in an inclination