Dumbbell exercises are an integral part of most strength training programs. It can be used to develop various power elements such as maximum force, muscle hypertrophy, explosive power, endurance.
If you do not resort to strength exercises you can start again using dumbbells. Because dumbbell exercises provide full body workout in a small space without having to go to exercise.
Valdembel is a common piece of equipment in health clubs and in many home gym. You can use heavy dumbbells to gain strength or light dumbbells for low-intensity simple exercises.
One of the benefits of dumbbell exercises is a comfort. You can perform multiple exercises using dumbbells without the need for other unnecessary equipment. You can switch equipment during exercise. In general, it is a great tool to add a strong training program. The dumbbell is a great tool to increase overall strength compared to other machines.
It is used effectively to increase the stability of the body muscles during movement and also increase the range of motion. Perhaps one of the best exercises that use dumbbells is the complex exercises they perform using dumbbells. Complex movements include multi-joint exercises that work on more than one muscle at a time. These exercises increase strength and athletic coordination with the use of a pair of dumbbells.
The upper squat exercise.
One of the benefits of an upper squat exercise is that it increases body flexibility. Start with a stand with open feet and hips width and hold a pair of dumbbells in your hands then lift your arms up in the direction of the ceiling while carrying dumbbells.
Try to lower the body slowly until the thighs in the ground and arms to the upper, to take a squat position. Using your heels, you can go back to the starting position. You can repeat 5 groups per group 10 times.
Touch the toe.
This exercise helps you to balance. This position assumes walking on the feet and holding the dumbbell in your left hand and lifting it up near the shoulder and wear the right hand on the ground to achieve the balance of the body.
Work on raising the right leg to try to touch the toes with dumbbells. And return again to the starting position. You can repeat 10 times and switch between legs and arms to do 1- 3 sets.
Quick standing exercise.
Exercise helps you to quickly accelerate recovery and reduce injury during exercise. Lie on your back with your right leg bent to take a 90-degree angle and the left arm by your side and hold the dumbbell in your right arm and raise your right hands until you reach the chest.
Try turning in the direction of the left side and strengthening yourself with your left forearm. Straighten your left arm and lift the hips and push the body to the position of half kneeling and left leg backward. Then the reverse advance to take the starting position and switch between the sides with the repetition can be done 50 times for each side.
Throw the dumbbell.
Put the dumbbell in your right hand. Stand with the feet open a little. Work on lowering the body and bend the knees until you reach your right hand to the ground and the left arm in the back direction of the body. You can stand for 20 seconds. Work on repetition and switch between arms.
Drifting with dumbbells.
Exercise helps you increase your speed while performing other exercises. Stand in a straight position with your feet open with the width of your hips and holding the dumbbell in both hands with your arms folded until the dumbbell is facing the ribs of your chest and your hands facing each other. Rotate your trunk to the left by moving your right foot and pushing the right hand directly in front of you. Continue this for 20 seconds before rotating between the two sides.
The oscillating class exercise.
Exercise can enhance the metabolism of the body. Hold a pair of dumbbells along the arm beside you. Try to take a step forward with your left foot, bend your knees and joints forward. Place the dumbbell in your right hand to your right side and then drop until the dumbbell is facing the ground. Continue the exercise alternately between the sides as fast as possible for 20 seconds and hold for 10 seconds and switch between the legs and repeat to continue for 4 minutes.
Pressure with dumbbells.
Grab a pair of dumbbells in your hands and take a pressure position with two arms in front of each other. Individual feet slightly. The body should form a straight line from the head to the ankles. And now raise the dumbbell in your right hand until you reach the chest and the dumbbells in the left hand on the ground and support lifting the body through the ankles. Then, lower the body and repeat the same steps with your left arm and continue rotating between the right hand and left.
A squatting exercise with a shrug.
Stand with the opening of the feet by shoulder width and carry a pair of dumbbells in your hands to put your hands in front of the hips to descend the body on the ground with the left foot to the left forward and the left thigh in the middle of the ground and the right foot to the back and then push the body suddenly in the same position and the individual arms by your side and repeat for 5 minutes and rest as needed and switch between legs.
A pistol squatting with dumbbells.
Stand in a straight position and hold a pair of dumbbells in your hands. Take the body down until you stand in the middle of the body and leave a distance of the feet by the width of the shoulders. After that, lift your left leg in front of you from the ground and keep the leg up while lowering the body to take a squat position. Then try lifting the dumbbell in front of you and return to the starting position again. If it is difficult for you to do these exercises you can practice squatting on the bench on 3 sets per set 10 times.
Exercise Six Back.
Lie down on the floor with your feet together and your hands between your hands until they are next to your thighs. Try lifting the legs to get away from the ground through the pressure on the muscles of the Sykes Pak and then return both arms back to form the body arches and then back again with arms to put them next to you. Do this exercise on 3 groups per group 10 – 20 times.
Benefits of dumbbell exercises for the body.
Most health clubs and gymnasiums offer a large number of cardio equipment, weight training machines, piles of free weights, stretching muscles. When it comes to fitness equipment there is no better than dumbbells to achieve the required fitness results.
For those who aim to train strength, there are countless options for exercises that increase muscle strength. Options include traditional weight machines, iron, dumbbells, as well as a wide range of equipment. You can use dumbbells in composite exercises to achieve different power results.
Helps in muscle growth.
Dumbbell exercises can provide you with muscle growth properties and promote metabolism. Helps to treat the damage caused by muscle cramps, which stimulates the repair process and increase muscle size. When you strengthen your metabolism when your muscles feel tired, you adjust to muscle cells to be able to store more glycogen, which increases your muscle mass. Heavy dumbbells can help improve this problem while the average dumbbell can produce metabolic overload.
Dumbbell exercises can create muscle coordination, leading to greater levels of muscle activation. The ability of a number of different muscles to work together to produce and stabilize the joint movement. Muscle coordination is a number of muscle motor units and attached muscle fibers that are activated within a particular muscle.
Using a lighter dimple can improve coordination between different body segments and use a heavier dumbbell that can increase the number of muscle fibers and activate them within a particular muscle.
It can be used for a variety of exercises.
The dumbbell can be used for a variety of exercises and since its size is suitable it can hold it in each hand and use dumbbells to create a variety of different motion patterns to develop.
Dumbbell exercises can help you focus on one leg or arm, which is one way to use dumbbells to strengthen your arms, legs and various squat exercises.