If you do not have time or the opportunity to work out in the gym, but you still want to somehow keep your body in good shape, then you can perform the exercises at home. This will allow you not only to increase muscle tone and get rid of excess body fat, but also to make yourself healthier and thereby increase life expectancy. There are quite a lot of different complexes for training at home today, but if you have a pair of dumbbells, then dumbbell gymnastics will be the best choice.
Benefits
Dumbbell gymnastics has a number of serious advantages, and the most important of them is the simplicity and the absence of the need to buy additional equipment. All you need for classes is a pair of dumbbells. They do not need a lot of space in the house and they do not require any care. In addition, they are useful in that they can most accurately simulate all the natural movements that each person makes in his life. That is why dumbbell gymnastics is so popular in most developed countries of the world. It can be used both as a
morning exercise
, and as a full-fledged workout for different muscle groups.
Activities for women
Dumbbell gymnastics will help women to become more slender and fit. It has a number of its own characteristics - the greatest effect is achieved by performing exercises in a circle with a sufficiently large number of repetitions (in the region of 15-20). On one training day, it is advisable to perform exercises for all the muscles of the body, and dumbbells should not be very heavy. For women, the main training principle should be the high intensity of the training, since by nature they are very hardy.
Dumbbell gymnastics for men
Dumbbell gymnastics for men is aimed at both maintaining muscle tone and muscle building in parallel with burning excess fat. Most often, a man’s goal is to gain muscle mass, and this requires heavier dumbbells. So it is advisable for men to purchase collapsible shells with a sufficient number of additional pancakes.
They are best served with several different types of workouts. For example, one workout may be devoted to exercises for the muscles of the upper body, and another for the lower. This separation will be effective for increasing muscle mass.
Training after 40 years
When a man's age crosses the forty-year boundary, some changes begin in his body. So, the level of testosterone synthesis drops significantly, and this entails a deterioration in muscle tone and general physical condition. In a man, his sleep worsens and his working capacity decreases, and his metabolism slows down, as a result of which the body begins to deposit fat more actively.
Dumbbell gymnastics for men after 40 years is aimed at restoring the correct hormonal background and general health promotion. It normalizes the work of all organ systems, especially cardiovascular. Systematic exercises with dumbbells are guaranteed to increase the duration and quality of life of every man, regardless of age.
Dumbbell gymnastics complexes
Today, there are several hundred different movements that can be performed with dumbbells to work out a particular muscle group. Sports methodologists are engaged in composing from them complexes of dumbbell gymnastics intended for various purposes. We will give some of them in this article.
It is worth remembering that it is necessary to adequately select the weight of the dumbbells, and the number of repetitions depends entirely on your physical condition and the goal that you want to achieve. Before starting a workout, be sure to stretch to avoid possible injuries. If air temperature allows, open the window so that oxygen is freely available in the room.
An approximate set of exercises may look something like this:
1. Training on the lower body:
- Squats with dumbbells on the shoulders / sides of the body - 5 sets of 10-12 repetitions.
- Multidirectional lunges with dumbbells / walking lunges - 3-4 sets of 10 repetitions.
- Slopes - 3 sets of 12 repetitions.
- Rises on socks - 3 sets of 15-20 repetitions.
2. Upper body workout:
- The draft of dumbbells / one dumbbell in an incline is 4 sets of 10-12 repetitions.
- Bench press / breeding - 4 sets of 10-12 repetitions.
- Swing dumbbells to the side standing / on an incline - 3 sets of 12-15 repetitions.
- Arm curls with dumbbells - 3 sets of 10-12 repetitions.
- Extending your arm with a dumbbell while sitting behind your head / tilting / lying - 3 sets of 10-12 repetitions.
Do not blindly copy this complex. This is just an example of one of many training options. Choose the exercises that will be most convenient and suitable for you. Try your own dumbbell exercises. Or think up yours at all.
The main thing is to systematically and periodically change the exercises or the form of their implementation so that the muscles can work from different angles.