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Exercises with dumbbells

When we go to the gym we train in the house we must use dumbbells to be able to perform a complete workout. Training of this type offers us certain advantages such as variability in exercises. And there are numerous exercises with dumbbells that also serve as a positive aspect from an economic point of view. Buy dumbbells for training at home is quite inexpensive. There are different benefits of establishing a dumbbell exercise routine a week.

In this article we will tell you everything you need to know about exercises with dumbbells and how to distribute them in a routine.

Advantages of exercises with dumbbells

Keep in mind that dumbbells offer great adaptability compared to training with Olympic bars or on machines. If we are in our house we will not have available space or money to buy this kind of machines. One of the fundamental aspects of dumbbell exercises is that they help improve muscle decompensations. This is a very typical thing in most people. Muscles that grow faster than others and you have to train them unilaterally to compensate for that disparate growth. In this way, it allows to balance the symmetry of the body that are important aspects for body aesthetics.

Another interesting advantage that can be drawn from dumbbell exercises is that it allows us to expand and improve our range of motion. Depending on the type of exercise we are performing id the emphasis we want to give to the indicated muscle group we can have a greater muscle activation. There are some studies that confirm that exercises, bench press in front of a fresh dumbbell there is a greater activation of the pectoralis major when exercising with dumbbells. This is because the range of motion is greater and the muscles work unilaterally to compensate for the effort.

When we work the exercises with dumbbells we need a greater muscle activation to be able to recruit the fibers. When we use dumbbells we offer a greater focus on the muscle group and therefore a greater recruitment of muscle fibers that results in a higher degree of hypertrophy.

Other advantages that dumbbell exercises can have is that they are more practical. Dumbbells are tools that do not take up much space and can be taken in both open and closed places. You can also offer us greater security when compared to the bars. The dumbbells load less the back than the bars.

Fundamental aspects

One of the fundamental aspects of training in general is that many people get to muscle failure. In this case, if we train with dumbbells and get to muscle failure or lose balance, it is much safer to drop the dumbbells than a bar. This helps us to train in total freedom without having to be there close to us that can help us in case of failure.

A large part of multiarticular exercises requires our core to stabilize and is a very important factor for sports performance. You can work various movements with dumbbells and all muscle groups.

Design of a workout with dumbbells

Let’s see how a training program is designed to establish a series of exercises that will help us gain muscle mass with the various movement patterns. If we get a specialist who can advise and evaluate our goals, we see that you can design a fairly simple training program. The specialist is responsible for determining what is the best option at the time of periodizing our sessions.

The first point we need to assess will be the objective. A specific program for one person can not be perfect for others. That is, we must individualize the exercise routine although it is elaborated with exercises with dumbbells. Depending on the goal we have to establish the important pillars of training such as volume, intensity and frequency. These are the basic principles of training and should be applied to any type of routine.

After that, we will perform a selection of exercises of those muscle groups that we want to train from those movement patterns with which we feel most comfortable and can better recruit muscle fibers. We start from those exercises that give us better sensations. If we train with dumbbells we can perform numerous multiarticular exercises. This can be divided into exercises for both upper and lower train.

The technique in the exercises was a fundamental and important role in training, even above the principles of training. It is of no use to establish a perfect training volume, intensity and frequency if we do not know or perform the technique well in the exercises.

Training to gain muscle mass

One of the most sought after targets is hypertrophy. However, it is not necessary to take into account so much the mode of training, but the diet. To gain muscle mass we must remain in a caloric surplus in the diet on a sustained basis in time. It is the one that makes us gain weight while we gain muscle mass and some fat. Very few training programs establish what ranges or repetitions are, or what is the maximum amount of training volume that is necessary to begin to improve our adaptations.

Some of the basic guidelines to follow:

  • Number of repetitions: we must be placed in a range of repetitions ranging between 6-20. It should be borne in mind that in each series you have to reach now intensity close to muscle failure.
  • The volume of training: individualized. However, more or less science dictates an average of between 10-20 to a series a muscle group and per week.
  • Frequency: is related to the number of times is a topic a muscle group. Frequency two is the most optimal one in order to better divide the training volume and control fatigue.

I hope that with this information you can learn more about dumbbell exercises and all their benefits.

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