Exercises with dumbbells have been a hype since the Soviet years, when every self-respecting man kept a cherished box with this simple sports equipment on the balcony. The main reason for the prevalence of this projectile is its ease of use. You can train with dumbbells anywhere: in the gym, at home, on the balcony or in the fresh air. In this article, we will look at the types of these sports equipment, and also talk about some basic exercises.
For men, dumbbells are weighty steel “bread” for the body. Have you decided to put additional stress on your muscles and move the fatty layers out of place? A fragile figure, tears and blues aside. Give me vigor and beautiful relief. It remains only to correctly compose a training regimen.
The abundance of models allows you to choose dumbbells for any task
Cast dumbbells vs collapsible
Before purchasing dumbbells, you need to decide on the tasks that are set for them. For example, if you plan to constantly build up muscle mass, then you should take collapsible dumbbells and increase their weight over time. For fitness training, sports equipment with a fixed weight is suitable, which will maintain a given muscle tone.
Dumbbells with removable pancakes are the most versatile
Dumbbells with the ability to increase weight are universal. Using cast models, after a certain time you will be faced with the need to purchase a new, heavier pair, since the muscles will require further growth. Homemade dumbbells are inferior in convenience compared to store dumbbells: for full workouts, you need to cast a dozen shells or pancakes, the weight of which will also have to be increased over time.
Choosing the right dumbbells for your home
When choosing collapsible dumbbells, pay attention to the following points:
- What is the limiting, maximum weight of the dumbbells. Here again the convenience of collapsible models manifests itself. For example, if one fully assembled projectile pulls 20 kilograms, this will allow you not to return to the store for new pancakes for a long time.
- Weight step. For inexperienced users, it is important that the weight of the dumbbells is increased gradually (no more than 1 kilogram). For example, a 5-kilogram weight step will only benefit the training of professional runners and athletes. Remember the rule of scales and coins, add the load gradually.
- The dumbbell bar must be rubberized or knurled (anti-slip sections). It is more practical to purchase bars with a diameter of 25-30 millimeters. This size will allow you to freely buy pancakes over time.
- Pancakes. If classes are held in an apartment, and there is no desire to break the silence due to sports training, take a closer look at rubberized pancakes. Such a device will not damage laminate or parquet flooring. Chrome pancakes differ from others only in brilliance, but there is no practical use for them. The minimum weight of sports 'coins' starts from 500 grams, and the maximum weight reaches 10 kilograms.
- Mountings. It is important that the pancake mounts on the dumbbells are comfortable and reliable. The easiest to handle are spring clips or 'lugs'.
Weightlifting gloves are available as an accessory for beginner dumbbells.
Gloves will keep the skin of the hands from calluses and damage during training with dumbbells
They are needed not only so that the dumbbells do not slip out of the palm, but also to fix the wrist. Gloves will be a good anti-ash agent, protect the skin on the palms from roughness.
Age and home training
When choosing exercises with dumbbells, it is important to take into account not only their weight and their own physical fitness, but also age characteristics. For example, trainers and doctors remind men after 50 years that due to hormonal changes the joints and ligaments lose their strength, which means that training should be slightly less intense.
A thoughtful approach to weight stride will allow even older men to exercise with dumbbells
Young men under 50 are advised to work out with dumbbells at least three times a week. This mode will allow you to keep the muscles in the right tone, while arranging fasting days for the body. In the complex of strength training, all men, regardless of age, need to include cardio training, which is more appropriate in the morning or before strength exercises. This will prepare your motor for strenuous work.
How to train at home correctly
Dumbbell exercises should be started with a warm-up. This will warm up the muscles and prepare them for the load. As a basis, you can take the same school warm-up (head tilts, hand jerks, lunges, stretching exercises).
For a visible effect, it is important to develop an individual training schedule. It should include not only the exercises themselves, but also the rest days. Beginners are advised to take 1-2 day breaks between workouts. During this time, muscle tissue will recover, and the level of glycogen (contributing to the production of 'lactic acid') will reach the optimal level for a new spurt. But the mistake of all beginners – working for wear and tear – can give a boomerang effect, reducing the recruited muscle volume.
It is better to start exercises with dumbbells with a warm-up.
If you train at home without a coach, then you will have to do the control of achievements or inhibitions yourself. To track your progress more accurately, regularly record your weight and girth in your diary or phone app. Men over 50 need to record heart rate and blood pressure in a diary. All measurements must be taken before starting the exercise.
Basic complex for men – video
Before embarking on a set of relief, it is necessary to master the basic set of exercises with dumbbells, which includes a number of fundamental exercises, on the basis of which other types of power loads are built. It includes:
- Classic dumbbell squats. Feet shoulder width apart, arms along the body. Inhale on the squat, exhale on the rise. Repeat 10-15 times for 3 sets.
- The hammer is an exercise for the muscles of the forearm. The starting position is the same as for squats. As we inhale, we bend our right arm, lifting the weight to the shoulder. Exhale – starting position. The exercise for the left hand is also performed. For each arm, lifts are performed at least 20 times. This exercise can be done while sitting.
- Dumbbell pull to the belt – training the large muscles of the back. For the exercise, you need to prepare a bench, a stool is also suitable. Place the knee of your right leg on the bench, with your right hand grab its edge. The left leg is on the floor slightly bent at the knee, the left hand is down, the shoulder blades are apart. As you exhale, pull up with a dumbbell at the waist, bring your shoulder blades together. Inhale is the starting position. For each hand, 10-15 repetitions, 3 sets.
- Dumbbell shrugs are an exercise for the upper (clavicular) trapezius muscles. Feet slightly wider than shoulder width, arms down. As you exhale, lift your shoulders up, arms straight with dumbbells down, shoulder blades smoothly come to each other. Inhale is the starting position. The exercise is performed 10-15 times in 3 sets.
- Breeding dumbbells – training the deltoid muscles of the chest. If there is no inclined gymnastic bench at home, fit-ball can replace it. Lying, spread your arms to the sides, hold the dumbbells with a straight grip. The arms should be bent at the elbows, and the dumbbells should be at chest level. We raise our hands up and return to the starting position. Perform 10-15 times.
- Leg training. We do lunges. We bend the left leg at the knee, hold the dumbbells in the hands along the body. The right leg is straight, laid back and rests with the toe on the floor. We do 10-15 lunges for each leg.
Dumbbell exercises are performed without jerking. Each is repeated in several approaches. Breathing (inhalation and exhalation) is the basis for correct load distribution. Overcoming weight (power jerk) should be carried out only on exhalation.
You need to stop repetition before muscle failure occurs. If you feel that the next repetition will be fatal, the exercise should be stopped. At the end of the work with dumbbells, the muscles can be pulled a little by performing several lunges and bends.
Exercises with dumbbells should preferably be accompanied by aerobic loads.
It is advisable to accompany strength exercises with dumbbells with aerobic (respiratory) loads – jogging, cycling, exercise bike. Otherwise, heart problems may arise.
Five easy exercises for older men
Most workouts for older men are aimed at maintaining muscle and heart tone. They are performed at an arbitrary pace, if shortness of breath occurs, you must take a break:
- Exercise for the muscles of the forearm and chest. The legs are wider than the shoulders, the arms are spread apart, the dumbbells are held with a straight grip. We turn the hands back and forth. Breathing and pace are arbitrary.
- Exercise for the muscles of the back and shoulder blades. Hands with dumbbells are behind the head, legs are wider than shoulders. On inhalation, we spread our arms to the side, on exhalation we return to the starting position. Can be done while sitting on a bench or fitball.
- Exercise for the muscles of the legs, chest and upper key belt. The legs are wider than the shoulders, the dumbbells are clamped in the hands. Exhale – lunge to the right, arms rise in front of you, inhale – starting position. Then – on the exhale, lunges to the left.
- Exercise to stretch your back muscles. Feet shoulder width apart or slightly wider than shoulder width. Dumbbells – on the floor between your legs. We bend over and exhale, take the dumbbells in our hands and straighten up. Inhale – put the dumbbells on the floor without bending your back.
- Exercise for the muscles of the legs. The legs are slightly wider than the shoulders, dumbbells in the arms along the body. We exhale and squat, trying to touch the floor with dumbbells. On inhalation, we return to the starting position.
Each exercise is repeated 6-8 times. With normal health, the number of repetitions can be increased to 10.
Maintaining muscle tone is important for older men
Conclusion
Dumbbell exercises are training that allows men to achieve various goals: losing weight, building sculpted muscles, and simply keeping the body in optimal physical shape. The last point is especially interesting for anyone who spends most of their life sitting in the office. The number of exercises with dumbbells is very large. With this projectile, you can work out the quadriceps, deltoid muscles of the chest and back, and other muscle groups. It is not easy to fall in love with dumbbells, but it will be impossible to refuse them, being drawn into a training schedule.
