Classes with dumbbells at home for beginners

Classes with dumbbells at home - it's a great way to get a beautiful body relief for both women and men. With the right approach and daily training, the muscles will get stronger, the general condition of the body will improve.

Dumbbells: why they are needed and what they give

Many believe that doing dumbbells at home for women will help reduce weight. However, this is not quite true. Force loads are necessary for the body in the first place in order to improve it. Muscles will become stronger, and this does not affect the weight reduction. For those women who want to lose weight, the best option is to first get rid of extra pounds, and then begin to train.

Dumbbells at home are very useful. They are invaluable for the whole organism. For example, if you focus on the back, then you can strengthen the entire backbone at once, you will never be hurt by pain in this area. And if you combine these exercises with a set of training for other parts of the body, you can form a muscular corset. It will help to maintain the internal organs in the right position, will strengthen the joints, make them less fragile and increase the content of useful minerals in the bones.

Choose a load on the muscles

Dumbbells are the only sports equipment that is suitable for carrying out a large number of exercises. Their weight is small, so the body will not be overloaded. For today in specialized shops it is possible to find the most various dumbbells which differ from each other the weight, the size and even color. If you plan to start training at home, then it's best to take a shell no heavier than one kilogram. For beginners this is the most optimal option. Such dumbbells will be comfortable to hold in hands.

Before choosing the weight of the projectile, it is important to consider the factor for what purpose you plan to start training. If just to slightly lose weight and give the figure an attractive shape, then a shell with a minimum weight will do just fine.

Classes with dumbbells at home for men mean an increase in the relief of muscles. In this case, the load can be increased to three kilograms. However, it is worth remembering an important rule. You will not see a bright result in a week of training. Only regular, daily training can help in achieving the goal.

It is not recommended to do exercises at home longer than 45 minutes. This is the optimal time, which will not overload the body and allow it to recover. It is necessary to move with measured steps, do not rush, then everything will necessarily turn out.

Diet during training

One of the important rules that should be followed when training at home is proper nutrition. Do not forget that the body loses a lot of energy, and the muscles must be fed. It does not matter whether you are a man or a woman, it is recommended to use protein, fresh vegetables and vitamins in a measured amount.

Accustom yourself to eat as little animal fat as possible. They not only adversely affect the body, but will also create a weight in the stomach, thus preventing you from exercising.

Classes with dumbbells at home for weight loss will be effective only if you eat properly.

Why do you need training?

What gives training with dumbbells:

• Form a beautiful relief of the figure.
• Improve overall coordination.
• Tighten all muscle groups.

Classes with dumbbells at home for beginners should affect all muscle groups. Choose for yourself a few exercises, distribute them for 45 minutes and you can start training.

Complex of standard exercises

Exercise 1

For this exercise, you will need a low bench. If there is no home, you can connect several stools as an alternative. Hand and one knee should rest on a bench, in the other hand hold a dumbbell. The back is fixed directly in the bent state in such a way as not to feel any discomfort. Start lifting the dumbbell in such a way that the elbow rises as much as possible. It is very important to concentrate your attention not on the hands, but on the dorsal muscles. Follow a few approaches, then do the same, only by leaning on the other leg.

Exercise 2

This exercise should be performed while standing. Slightly bend your knees, pick up dumbbells and lower them at the seams. With a flat back, tilt forward. Further we raise dumbbells as high as it will turn out. A few seconds we fix in this position and rise to the starting position. When doing the exercise, do not hurry. And do not forget that classes with dumbbells at home must necessarily be accompanied by proper breathing.

Exercise 3

This exercise helps strengthen the spinal muscles. Do it lying down. If the house is not a bench, pick up a flat, low surface. It must be tough. Lay down on the back. Further, as slowly as possible on stretched arms pull the dumbbells behind the head, then back. Several such approaches will help to strengthen the back considerably every day.

Exercise 4

If you want to strengthen your arm muscles, it is recommended to sit on a flat surface and keep your back straight, just do several times lifting dumbbells with one hand, then another.

Advantages of dumbbells in front of other shells

Classes with dumbbells at home are much better and more effective than with other shells. The following advantages can be distinguished:

• Large simulators take up a lot of space and are expensive. It is for this reason that not everyone can afford such a luxury. As for dumbbells - they are small and comfortable. You can keep them under the bed in the drawer. In any place, where you want.
• Dumbbell - this is the shell from which it will be optimal to begin training the beginner. Affects all muscle groups, while the body is not overloaded.
• It is worth noting the low risk of injury. If, for example, when practicing in the gym with a bar nearby, a trainer must necessarily stand, for training with dumbbells this is not required.

Regular dumbbell lessons at home - this is your opportunity to bring your figure back to normal, improve the body's condition with minimal costs for gyms and expensive shells.

Learning to train properly

Despite the fact that dumbbells are easy to master the projectile, it is important to correctly approach training.

Fundamental rules:

• Before the start of training, it is necessary to give a little time to do a little workout. This moment plays an important role. Muscles should warm up, otherwise the entire body will be ill.
• Any exercise, it does not matter which groups of muscles it is directed to, should be accompanied by smooth breaths and exhalations. You never need to hurry.
• The intensity of their training sometimes need to be increased. For example, in a month you can buy dumbbells with a lot of weight or just do 15 minutes longer.

Efficiency of training

Often the question arises as to whether training with dumbbells at home can actually lead to a good result. In fact, this is so. Gradually you will begin to feel how your muscles get stronger, how back pain disappears. On the other hand - it is simply useful for any person to go in for sports. And classes with dumbbells at home - an affordable option for its value and time.

Contraindications

Dumbbells are a sports projectile. There are a number of diseases and other cases in which this kind of training is categorically prohibited:

• Asthma.
• Pregnancy.
• Heart problems.
• Hypertension.
• Critical days (women at this time can not exert pressure on the body).

Also it is worth to be very careful in the exercises with osteochondrosis or scoliosis. In these cases, the load should be moderate, it is advisable to talk with the trainer beforehand so that he will pick up the optimal set of exercises.

Summing up

If we sum up, we can say that dumbbells are the most accessible and easy way to improve one's health and pump the muscles of the house a little. By spending a little time exercising throughout the month, you will notice an improvement in sleep and overall well-being. Classes with dumbbells at home are very effective. Photo, how to perform some exercises, look before starting the workout so that it's easier to get used to the projectile. Start training today - and after a short period of time you will feel tangible results.