In this article, we will tell you how to quickly pump up dumbbells at home or in the gym, give an example of a training program, and recommendations for effectively gaining muscle mass when using dumbbells in your training.
Some athletes , in search of variety in the training process, use various options for training with dumbbells in their program, others, due to other circumstances (lack of time, financial difficulties, health reasons), also use training with dumbbells at home or in fitness rooms.
If experienced and professional athletes use dumbbells to diversify their training, as well as for more isolated work on certain muscle groups, then beginners sometimes, due to their ignorance , use dumbbells as the main tool for gaining muscle mass.
Training scheme
Each exercise is performed 15-20 repetitions in 3 sets.
Day 1
- Squats.
- Romanian deadlift with dumbbells.
- Bent-over dumbbell rows.
- Lying hyperextension.
- Curling arms with dumbbells in supination.
- Hammer curl.
Press: Straight crunches + leg raises
Day 2
- Plie squats with a dumbbell.
- Dumbbell bench press.
- Pullover.
- Push ups.
- Bent over extension of two dumbbells.
- Extension with a dumbbell from behind the head.
Press: Straight crunches + leg raises
Day 3
- Stand ups.
- Lunges.
- Calf raises.
- Front swings with dumbbells.
- Swing to the sides.
Press: Straight crunches + leg raises
Dumbbells pictures for children | kartik.ru
We have seen dumbbells among athletes. Pictures for children are simple cast iron balls connected by a handle. They are designed to strengthen joints and develop arm muscles. With regular use, they increase the performance of the body as a whole and make a person more resilient. Dumbbells have different weight categories for different types of training, heavier ones for the gym, lighter ones for morning exercises. The first simple sports equipment appeared in Ancient Greece, when the cult of “strength and courage” reigned. To this day, they remain the simplest and most affordable means of building muscle on the body.
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Recommendations for girls for home workouts with dumbbells
- To save time and additional load, the complex can be performed in a circular manner , the exercises follow each other without rest between approaches. After completing one round, rest for 1-2 minutes and proceed to the second. This should make 3 circles. Or split your legs and upper shoulders into two workouts.
- Don't exercise more than three times a week.
- You can replace dumbbells for home exercises with regular water bottles (1.5 - 5 liters), the main thing is that the load is noticeable. Each approach should be accompanied by fatigue and burning in the muscles; do not take too light a weight.
- Drink water, breathe properly and stretch after exercise.
- The given set of exercises for girls can also be performed in the gym .
Portrait of Dwayne Johnson painted with dumbbells – UkrNews24.net
The actor was incredibly impressed by the work of the brilliant artist, and wrote that it was a great honor for him.
Hollywood actor Dwayne Johnson shared an incredible video of an artist painting his portrait. The video appeared on the actor's official Instagram page.
In the footage, a young artist draws something on canvas. Instead of a brush, he uses a large dumbbell, dipping its ribs in black paint.
At first it is not clear what the artist is doing, but after a few seconds it turns out that he has created a very accurate and skillful portrait of Johnson's Rock. Moreover, it is drawn upside down.
View this post on Instagram
At about the 27 sec mark I thought, “oh this is gonna be a great April Fools joke on me”, but that turned into holy shit
