All you need to tone your body and strengthen or build muscle is a pair of good dumbbells. And MedAboutMe lists the top 10 exercises.
Hard life, or why lift weights?
Strength training is designed to build the perfect body, add strength, speed and endurance, get rid of excess weight and promote muscle building. In addition, regular exercise helps maintain peace of mind, relieve stress and even relieve chronic fatigue.
And recent studies by experts Iowa State Universityshowed that dumbbell training could save your life. According to scientists, lifting weights for a total of about an hour a week reduces the risk of developing a heart attack or stroke by 40–70%!
“At the same time, dumbbells do not require a lot of space. They can be used to perform a wide range of exercises, including strength and coordination classes, says a personal fitness trainer. Rene Peel. — Dumbbells will easily fit into exercises with your own body weight. This will make training more effective in terms of increasing strength and strengthening muscles.”
Did you know?
Regular exercise and proper diet are effective measures to prevent diabetes.
Hard choice: how to choose dumbbells
There are two types of dumbbells on sale: collapsible and non-collapsible. For those who plan to play sports regularly, with an increase in physical activity, it is better to opt for collapsible equipment. Such dumbbells consist of a lead and pancakes of various weights.
According to fitness trainers, to work out the shoulders, biceps and triceps, shells weighing up to 5 kilograms are required (depending on the level of training). To perform deadlifts, squats and lunges, you need dumbbells weighing 15–50 kilograms.
On a note!
Only 10% of those who lose weight manage to lose weight through diet. 90% additionally require thoughtful physical activity.
Rules of the game: how to train correctly
During training, do 8–10 repetitions of the exercises below. Rest for 30 seconds between exercises is allowed. If the physical form allows, do a fitness session in 2–3 sets. Between sets it is allowed to take a break of 30–90 seconds.
Top 10 Best Strength Exercises
Stand with your feet hip-width apart, toes pointing out to the sides. Grasp one end of the dumbbell with both hands, lower your hands down. On the count of times, squat deeply, holding the dumbbell in your hands, on the count of two, return to the starting position.
“Such squats Ideal for athletes of all skill levels. They work out the gluteal muscles while improving the mobility of the hips, ”says the fitness trainer Ollie Frost.
Lunges are a great exercise that works your calves, lower back, and abs. Additional weight increases the efficiency of the load and allows you to achieve faster results.
Stand up straight, take dumbbells in your hands. Lower your arms along the body. On the count of times, lunge forward with your right foot, while touching the floor with your left knee. Please note that the knees of both legs should form a right angle. On the count of two, return to the starting position. Repeat several times, then switch legs.
This exercise targets the glutes, calves, biceps, and quadriceps.
Stand up straight, put your feet shoulder-width apart. The dumbbells are on the floor in front of you. On the count of times, do a squat, take dumbbells in each hand with a direct grip and slowly straighten your legs to stand up. On a count of two, raise the dumbbells to your shoulders while doing a semi-squat and immediately rising. When lifting shells, the wrists must be turned so that they are facing you.
By the way!
The human body takes 6 to 8 weeks to get used to an exercise program, according to experts. The American Council on exercise.
During this exercise, the forearms, shoulders and biceps, the erectors of the spine, as well as the hamstrings and buttocks are loaded.
Stand straight, feet shoulder width apart. Lean forward so that your back and body form a right angle, bend your legs slightly at the knees. Take dumbbells in your hands (straight grip) and raise them to the level of the hips, bending your arms at the elbows. Keep in mind that the back should remain straight during the exercise.
This seemingly easy exercise works the upper back, shoulders, triceps and biceps, forearms, abs, glutes, hamstrings, quads, calves.
Free up space for maneuvers 3–4 meters long. Take dumbbells, place your lowered arms with weights along the body. Move in short steps from one end of the straight to the other, and vice versa. An important condition for the exercise is high speed of movement.
Stand straight, feet narrower than shoulder width. Take dumbbells in your hands. On the count of one, tilt down, lowering your arms with dumbbells almost to the floor, on the count of two, return to the starting position. The back should always remain straight, rounding is unacceptable.
By the way!
Researchers from University of Florida found that people who changed their training program every 2 weeks were more motivated and satisfied with their progress.
This is one of the favorite exercises for both beginners and advanced athletes. It perfectly works out the pectoral and rhomboid muscles, triceps, shoulders and forearms.
Lie down on a flat surface, holding two dumbbells in your hands with an overhand grip. On the count of times, raise your hands with dumbbells up, on the count of two, lower them to chest level.
This dynamic exercise targets the glutes and hamstrings, abs, shoulders, and quadriceps femoris.
Stand straight, feet wider than shoulder width apart. Take a dumbbell in your right hand. On the count of times, bending your knees, put the dumbbell between your legs, on the count of two, straighten your legs and lift the dumbbell over your head with a sharp swing. Make sure that you are doing the exercise correctly: the projectile should describe a semicircle. Repeat the exercise, giving the load to the other hand.
To perform this exercise, you will need a stable leg support: a bench, platform or crossfit stand. When performed regularly, you can count on improving body coordination and protection from accidental injury when lifting or carrying heavy loads.
Place your right foot on the platform, then rise up and put your left foot on it. Get down in reverse order. During the exercise, you should have dumbbells in your hands.
On a note!
Regular strength training increases the number of calories the body burns during normal activities and at rest.
The workout will be completed with a simple exercise that loads the calf muscles, improves the stability and mobility of the ankles.
Stand straight, feet narrower than shoulder width. Place your hands with dumbbells clamped in them along the body. Place a low step or weight plate under the balls of your feet. The heels should remain on the floor. On the count of times, lift your heels off the floor and, straining your calves, rise up, on the count of two, return to the starting position.
Igor Piskunov, master of sports in powerlifting, fitness trainer, member of the Association of Fitness Professionals
Dumbbells are a simple, compact and inexpensive tool, perfect for exercising in any conditions. Their main advantages are the ability to change the load, as well as the symmetry of the load.
The most effective exercises for home, I think:
1. Lunges in place. The quadriceps, biceps, calves, abs, and back extensors are actively involved here. Also, this exercise significantly raises testosterone levels in men.
2. Dumbbell row in an incline with one hand alternately. The latissimus dorsi, teres major and minor, posterior deltoid, trapezius and biceps work.
3. Dumbbell bench press from the floor or from the bench. The load is given to the pectoralis major and minor muscles, triceps, anterior delta.
As you can see, these exercises engage a large number of muscles at once, and this, in turn, increases testosterone levels, increases calorie expenditure and, in general, provides a significant incentive for muscle growth and a change in body composition for the better.
Of course, there are a lot of exercises. But these are basic, and therefore the most important.