Men for improvement of a relief of a body and for strengthening of a muscular corset in the trainings use different burdening. Carrying out the same exercises with weights and dumbbells, the body gains absolutely different effect. Athletes use weights for development of force. Besides trainings with this shell allow to load practically all muscles of a body.
Advantages of exercises with the weight on all groups of muscles
Despite low popularity, this shell has a number of advantages which are emphasized by many trainers.
In what advantage of exercises with the weight:
- At regular trainings it is possible to count on increase in power endurance, so, the athlete will be able to carry out other exercises bigger amount of time.
- Occupations with this shell help to fight against the changing center of gravity that it is useful not only in sport, but also in usual life.
- Such trainings favorably influence activity of a cardiovascular and respiratory system.
- Exercises with the weight help to train muscles of a forearm and force of capture.
Set of exercises with the weight in house conditions
Before passing directly to the list of exercises, it is necessary to understand features of trainings. The weight gives big load of joints therefore important accurately to give classes. Exercises with weights are suitable for people who only begin a set of weight as further it is necessary to pass to trainings with other shells allowing to increase weight. Any training needs to be begun with warm-up.
Set of exercises with the weight:
- Press from a shoulder. Get up directly, put legs at shoulder length that will allow to keep stability. Strong holding a shell in hand, throw it on a shoulder so that it was on a forearm, it will be a starting position. On an exhalation push out the weight up and for several seconds record situation, and then lower a hand. It is possible to carry out exercise from a sitting position.
- The following exercise on a triceps with the weight, means rise it upside down. Holding a shell in one hand, make breakthrough and record it near a shoulder upside down. From a starting position lift the weight up, return it to a shoulder again, and then lower.
- Get up directly, having placed legs at the level of shoulders, pick up on the weight and raise them to shoulder height. Important throughout all exercise to control a back as it has to be equal. Make an exhalation and fall down. Control that feet did not come off a floor. In the lower situation be late, and get up on a breath.
- The following exercise with the weight on a biceps is carried out from a sitting position. Take any hand a shell a reverse grip, and rest the second hand against a knee. Lift the weight to a shoulder, having bent a hand in an elbow. It is necessary to do it on an exhalation. If to deviate back, then load of a biceps considerably will decrease.
- Squeezing of the weight. Take part of a muscle of shoulders and a triceps in this exercise. Standing directly, place legs at shoulder length, and take the weight two hands. Lift a shell up and you hold near a breast – it will be a starting position. On a breath push out the weight up, and then, exhaling, lower down.
- Trunk inclination forward. This exercise with weights which is carried out in house conditions gives load of muscles of a back and a biceps of a hip. Get up directly and put legs separately. Take the weight two hands and place it directly behind the head - it is a starting position. Having exhaled, make an inclination forward, but do not bend knees, and on a breath get up directly again.
If you only begin trainings, then choose for yourself shells of small weight, and then increase loading.
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