Training with one dumbbell – one of the best options of start of work with free scales. Such approach allows to understand better technology of exercise, to pick up optimum weight and also to experience the necessary groups of muscles.
In spite of the fact that at exercises with one dumbbell twice more time for pumping of group of muscles is required, all of them are equally welcomed. With their help you will be able to concentrate better on the technique and load the necessary muscles. There is no sense to take bigger weight or to use other stock if you can't correctly perform exercise. Besides decrease in efficiency of the training, it can also lead to injuries.
For example, one of the most popular exercises – rise on the biceps. Carrying out it with the post on heavy scales you involuntarily will help yourself the movement of the waist, legs and other muscles, that is to lift post weight all case. If to work each hand in turn, then the probability of the wrong performance considerably decreases as weight is less and it is possible to concentrate on performance.
General exercises
In addition, there are exercises intended only for work with one dumbbell. One of the most known is the draft in bending. Lean against the bench the hand and the knee, and set aside other leg a little aside. From points of support the triangle has to turn out. After that most low lower the dumbbell (the broadest muscle of the back has to stretch), and then begin to pull it to the belt. This exercise allows to make the back much more widely. The following exercise – draft of the dumbbell from the floor. Put stock on the floor, and deeply sit down, having widely placed legs. Socks at the same time have to be developed at an angle in 45 degrees (knees are sent to the same party). Then clasp the dumbbell with two hands and slowly get up. This exercise – excellent substitute to standard squats. It allows to work buttocks and the biceps of the hip well.
The isolated exercises
Also by means of one dumbbell it is possible to work the triceps not bad. For this purpose bend forward and one hand lean on the bench. The body at the same time has to be at an angle. Take the dumbbell, tighten the elbow to the basin and bend the hand. Then unbend it so that the forearm was parallel to the floor. This difficult exercise therefore it is necessary to use small weight. If you want to work the biceps, then you will suit bendings. Sit down on the bench and properly plant the feet against the floor. Take the dumbbell and set the elbow against the hip. Smoothly lower the hand down, without unbending up to the end, and then also lift back. You watch that only the biceps participated in work. Gradually increase dumbbell weight. Here it is very important to observe the proper technique of exercise, otherwise it is possible to injure sheaves strongly.