A sedentary lifestyle, childbirth, malfunctioning of the hormonal system, overeating are the main causes of weight gain. Diets are not a panacea, without physical exertion they will not give visible results. But what if there is no opportunity to attend a fitness club? Many believe that at home, training to achieve at least some visible results is useless. This hypothesis is erroneous. Exercises with dumbbells for weight loss with their systematic implementation quickly enough will give the first results. And after all, this simple inventory can be found in almost every house, and in case of its absence, the purchase will not be burdensome for the family budget.
All exercises with dumbbells are divided into several types, depending on which muscles they are designed to work out. With their help you can download:
- legs;
- hands;
- chest;
- back
- press.
Separately, it is worth saying that with the help of dumbbells, you can perform exercises for balance. Thus, this simple equipment allows you to make a full lesson.
Weight Loss Dumbbell Exercises - Why Better With Them Than Without It
It is believed that aerobic exercise is ideal for weight loss . This is so, but not quite. They should be considered in conjunction with strength training. Only in this case, the desired result will become a reality: not only to lose weight, but also to tighten the muscles, and with them the skin.
This is explained quite simply: the amount of calories burned during the lesson and during the recovery phase after it is different for different workouts. So, during a strength lesson, you can “lose” only 200 grams of weight, but the process of
burning fat after it will continue for several more days. In intensive
aerobic training, you can lose even more weight (in the classroom for prepared ones they reach 600 grams), but recovery after them requires much less time, which means that the breakdown of fats will quickly stop.
Therefore, alternating between jumping rope or running and exercises with dumbbells for weight loss, you can achieve much better results. The weight of this equipment varies quite seriously, because by increasing it, you can significantly affect the level of received loads.
Dumbbells at home - a small gym in the apartment
In order for classes to be effective and safe, it is important:
- do a workout;
- follow the technique of the exercises (it is better to do in front of the mirror in order to stop mistakes in time);
- to start classes with weights of small weight (1-2 kilograms for beginners is enough).
And now a little about what exercises with dumbbells for weight loss should be performed for each muscle group. They are well known.
Squats are very effective for leg muscles. Performing them in various ways, you can load almost all the muscles of the lower extremities. No less useful lunges (forward, backward and sideways).
Dumbbells will also help in gaining harmony of arms. Presses, uplifts in combination with push-ups work wonders.
For chest muscles, the traditional mixing-raising of arms from a prone position should be performed.
It is impossible to deprive attention of the back muscles, because any, even the most beautiful figure will be spoiled by incorrect posture. Using dumbbells, you can perform traction (legs shoulder-width apart, body tilted forward): hands from a straight position slide along the surface of the thigh from the bottom up and vice versa. The second exercise is lifting dumbbells (the starting position is similar, the body is parallel to the floor): hands are lowered down to the level of the knees, then they rise and become an extension of the buttock-back-head line (when doing the arms are parallel to each other).
This equipment is also used during the exercises for the press. They are used as an additional burden in the hands during standard torso elevations (rectus abdominis) or while working on the oblique muscles (an exercise known as criss-cross). In this case, one dumbbell is clamped under the knee of one leg, which during the exercise does not bend, which allows you to work on the coordination of movements. Another plus of this technique is to distract the brain from unpleasant sensations in the working muscle.
Of course, there are many more options for building classes using dumbbells, and much can be done at home. The main thing is to set a goal and strive for it.