With dumbbells, you can pump up anything you want - from the forearm to the calves of the legs. The main thing is to know how to do exercises with dumbbells, so as not to injure yourself!
Dumbbell selection
Before describing the training process, we will consider which dumbbells to choose so that they serve for a long time and for the good. There are a huge number of varieties:
- dumbbells for fitness - usually chosen by women involved in Pilates, aerobics and other types of fitness that involve working with little extra weight. They are a hollow tube filled with sand or other materials;
- non-collapsible dumbbells - one-piece dumbbells made of various materials. Popular varieties are concrete, coated with soft rubber, steel in a plastic sheath, and cast iron:
- concrete in rubber - bulky and inconvenient to swing, but the cheapest pancakes of all possible options;
- steel in plastic - compact, represent the golden mean between the price and quality of the projectile;
- cast iron in plastic - the most expensive and convenient, due to their small size, shells.
- collapsible dumbbells are the most convenient type of projectile, which includes a bar (of different diameters) and several dumbbell pancakes, which, as in the case of non-collapsible dumbbells.
Modern dumbbells are comfortable and safe, since the steel elements of the sports instrument are chrome-plated. Exercising with dumbbells and uncoated pancakes (steel shells) carries a health risk if handled carelessly.
Vultures for collapsible dumbbells, as well as for barbells, come in different diameters, 25, 30 and 50 millimeters each. Before choosing dumbbells or discs for them, make sure the diameters are correct. The diameter of the bar affects the grip comfort and is an individual selection criterion.
How to quickly pump up your arms
For effective workouts, two dumbbells are required, each weighing 15 kg. Dismountable shells conveniently adjust the weight during sports activities. If you do exercises with dumbbells in the fitness room, then the question of how to quickly pump up your hands with shells of different weights will not arise. The optimal weight is selected depending on your own feelings during training.
Guys who do not know how to pump up their arms with dumbbells try to immediately take the maximum weight, which is fundamentally wrong. Remember, the most important thing about dumbbell exercises is to feel the muscles working. Due to overload, the sensations are dulled. It will take a long time to achieve an athletic physique.
Dumbbell Exercises: The 7 Best Exercises
How to properly swing muscles with dumbbells and lift them to develop the whole body.
Exercise # 1. The overhead dumbbell press is an effective dumbbell exercise that develops the shoulder girdle and triceps:
- stand up straight, holding dumbbells in your hands raised to shoulder level;
- squeeze them up, then return to the starting position;
- if the elbows are brought forward a little, then the upper pectoral muscles will be included in the work;
- if you take it back as much as possible, then the upper part of the trapezius muscles is trained.
Exercise number 2. Lifting dumbbells for biceps is a popular exercise among men and the easiest one for those who want to learn how to pump up their arms with dumbbells:
- works the biceps, the anterior bundle of the shoulder muscles and the forearm;
- the muscular frame of the arm is formed with one exercise.
Exercise number 3... Lowering the dumbbell behind the head - the exercise develops the triceps well and, to a lesser extent, the latissimus dorsi:
- take one dumbbell with both hands and lift it above your head;
- lower it behind your head and lift it back.
Exercise number 4... A pullover is a useful chest stretching exercise that trains your latissimus dorsi and lower pectoralis:
- lying on a bench, take a dumbbell with both hands and lower it behind your head, slightly bending your elbows;
- freeze at the end point of the amplitude and with a quick but even movement return your arms to their original position.
Exercise number 5... Dumbbell Rows - Exercise develops the powerful broad and rear deltoid muscles of the shoulder. Technically challenging, in an awkward workout position:
- stand up straight, hold dumbbells in each hand;
- keeping your back tense, bend forward to an angle of 75 ° C;
- holding the dumbbells on outstretched arms, pull them to the stomach, due to the movement of the elbow, and then lower them.
Exercise number 6... Deadlift is an indispensable exercise for strengthening the lower back and developing back thickness:
- perform bends with dumbbells in relaxed hands.
Exercise number 7... Lunges with dumbbells - this exercise is a forced answer to the question of how to pump up muscles with dumbbells in the leg area, as it perfectly loads the biceps and quadriceps muscles of the thigh, as well as the calves of the legs and buttocks:
- holding dumbbells in each hand, put one leg forward and kneel;
- rise, and then repeat the same, but for the other leg.
How to properly do dumbbells at home
It makes no difference whether you train at home or in the gym. The technique for performing exercises with dumbbells is the same if you have collapsible equipment of large weight. Exercising at home, you train in a comfortable environment for yourself and you can give your best quality than training in a fitness club. The only advice on how to properly do dumbbells comes from the weight of the shells:
- if the weight of the dumbbells is too big for you, try to perform, as close to the technique as possible, 6-8 sets of 2-3 repetitions each;
- if the weight of the projectile is too small, then do the repetitions very slowly, at least 18-21 repetitions for each approach, which should be at least 3-4x.
Useful article: "How to choose dumbbells for fitness"
