Exercise stresses are useful to health, and dumbbells will help to bring muscles into the tone and to improve coordination, balance, to strengthen the blood-groove. However the wrong performance of exercises can result at best in lack of result, and in the worst - to injuries. Therefore wishing to start dumbbell exercises, it is necessary to be careful.
Instruction
1. Before performing dumbbell exercises for the first time, consult with the professional instructor. He will be able to recommend the complex, optimum for you, and will show how it is correct to carry out it.
2. Begin with the easiest dumbbells. Their weight shouldn't be more than 1-2 kg. To support the necessary tone of muscles, will be the simplest dumbbells enough. And here power exercises already require stock with removable pancakes.
3. The initial weight of dumbbells has to be such that you could execute at least 8 repetitions with them. Add the weight of dumbbells gradually. It will be possible to bring it to 2.5-3 kg in 2–3 months of regular trainings.
4. Surely make the plan of occupations. Begin with the simplest exercises. Divide them on groups of muscles. The complexity of exercises also should be increased gradually. On average it can be done every two monthsevery two monthsevery two monthsevery two months.
5. Trainings have to be quite intensive. Only in that case you will achieve result. And, of course, they have to be regular.
6. Before the occupations surely you do warm-up. In it various aerobic loadings, such as easy jogging, arms swings and legs, trunk bendings forward and have to enter into the parties. Surely carefully warm those groups of muscles which you will "swing" dumbbells. Otherwise load of "cold muscles" can bring to the serious trauma.
7. Starting dumbbell exercises, begin with rises from the sitting position. It will reduce risk of injuries from the wrong movements and incorrectly picked up weight.
8. Begin with load of muscles of the shoulder girdle and hands. After that you pass to exercises for legs. And only then give load of the back and the press.
9. Repeat each exercise not less than 10 times on 3-4 approaches. Rest between approaches has to make 1–2 minutes. In such mode of the training will yield the best result.
10. If your purpose is to build the volume of muscles, take care of healthy nutrition. The diet needs to be balanced not only on caloric content, but also on protein content.