Because of the widespread myth that it is only necessary to take up additional burdens, how to immediately grow muscles and become someone like Schwarzenegger, only in a skirt, many are afraid of force exercises with dumbbells. In fact, to create relief muscles you need a lot of weights and a special diet, but in no way an easy exercise with dumbbells weighing 2 kg.
How many calories do home exercises with dumbbells cost?
Despite the fact that the right exercises with dumbbells are fairly simple, they increase the consumption of calories, compared to exercises without dumbbells. An hour of training with dumbbells 1.5-2 kg each will burn about 400 calories.
In order for this to work for you, you either need to practice every morning for 15-20 minutes, or do it three times a week, but for 60 minutes.
Performing effective exercises with dumbbells can be two modes: slow, anaerobic, for building muscle mass, and in fast, aerobic, for burning fat. After you improve your figure well enough, reducing weight, you can perform the same exercises, but already to create a pronounced muscle relief.
In the course of training, one day you will notice that the dumbbells have become too light - this is a signal that you need to either increase the number of repetitions or increase the weight, because the body will not develop if the load is not heavy for you.
Complex of exercises with dumbbells at home
In order to find the best exercises with dumbbells, you need to know exactly what you want to achieve. For example, if you first need to tighten your buttocks and hips, you need to make attacks and squats with dumbbells. If the stomach is most important, then twist. If you want an even effect, weight loss exercises with dumbbells should cover all important zones for you.
Perform all the exercises described in three approaches for 8-12 repetitions. If this is too easy, the quantity can be increased:
- Perform any warm-up : for example, 8-10 minutes running in place or jumping rope.
- Exercise on the shoulders . Standing, legs shoulder-width apart, arms lowered. Take the dumbbells in your hands and raise and lower your shoulders rhythmically.
- Exercise for triceps . Standing, feet shoulder-width apart, arms lowered and bent at the elbows, in the hands of a dumbbell, the body tilted forward. Unbend your arms to full straightening, making movement only at the expense of the elbow joints.
- Exercise for the bicep. Standing, legs shoulder-width apart, arms lowered, dumbbells in their hands. Rhythmically bend your arms in the elbows, without changing the position of the elbows.
- Exercise for the press . Lie on your back, legs straight, arms with dumbbells on your chest. Detach the casing from the floor. Repeat with bent legs.
- Exercise for the buttocks . Standing, legs wider than shoulders, arms lowered, dumbbells in their hands. Do squats, pulling the pelvis forward, to the angle in the knees 90 degrees.
- Exercise for the feet . Do classic attacks with dumbbells in your hands.
- Stretching . Sit on the floor, legs apart apart. Drag your hands first to one leg, then to the other, then - to the center. Then lie on your back and pull your arms and legs in different directions.
Exercises with dumbbells for beginners should not be performed immediately with the maximum load: first try to perform either a smaller number of repetitions or approaches. Many believe that it is useful to do inclines to the sides with dumbbells. But this is more a man's exercise, and it is aimed at pumping the lateral muscles, which visually widens the waist. Therefore, do not include in your complex such an exercise by mistake or ignorance.