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Software features exercises with dumbbells for men and women at home
- Selection of dumbbells to perform home exercises
- A set of exercises for home workout
- Training program to perform fitness exercises at home
For a full body workout at home it is advisable to use exercise equipment and weights. Dumbbells would be the best to perform strength exercises at home, both men and women. With its simplicity and availability, dumbbells have many advantages when performing home exercises:
- Low cost compared to other types of sports equipment (barbell, dumbbells).
- The compact size and ease of storage.
- The ability to change the weight and level of physical activity, if you purchased a collapsible model. In this case, weights will suit men and women, and will also be available in a variety of exercises to strengthen the muscles and reduce weight. Men can work out all muscle groups to increase their volume. Women to get rid of fat and tone up the figure.
Among girls is a common misconception that exercise with weights can cause a significant increase in muscle mass, resulting in the arms and shoulders will become masculine. This is not so. To increase the muscles you want to use the shells of the large mass, also in muscle growth and affects the production of male hormone — testosterone. This hormone in the female body present in very small quantities. Women ought to choose the right dumbbell weight for sports, so as:
- too heavy weights will cause rapid fatigue and reduce the effectiveness of the training. Remember — if you want to lose weight, exercise should last at least 40-50 minutes;
- the shells are too light will not give the desired amount of exercise and your efforts will be in vain.
Selection of dumbbells to perform home exercises
The effectiveness of training depends largely on competent selection of dumbbells. The shells should be comfortable and do not slip in the hand; functional — to understand and be securely fixed; have an aesthetic appearance and acceptable cost.
A set of exercises for home workout
The complex of exercises with dumbbells is suitable to run at home for both men and women. The difference will be only in weight dumbbells.
- Thrust to the stomach.
- Lifts dumbbells with lunges.
- Breeding dumbbells in hand while standing.
- Lifts dumbbells with a jerk.
- Lunges with lifting dumbbells in hand.
- Lunges with lifting the dumbbells to your chest.
The complex of exercises allows you to use all major muscle groups. If you regularly run strengthens muscles, burning calories and fatty tissue.
Training program to perform fitness exercises at home
To home exercises brought the desired effect, it is necessary to create a proper training program. Haphazard classes do not produce the desired result, and therefore, in addition to a range of exercises, it must include:
- Training schedule for 12-14 weeks. Training should be at least 3 times a week.
- Recommendations for a balanced diet. Less fat and fast carbohydrates, more protein foods and minerals.
- Advice on the correct execution of each exercise. Proper technique significantly improves training effectiveness and reduces the likelihood of injury.
- The order of the circular exercise and time for rest and recovery. Pauses between sets should be 2-3 minutes. Start with 1 set, gradually increase the number to 3-4.