How to exercise with dumbbells

Sometimes exercise at home is more convenient to exercise with sweating gym. If you agree to this point, buy some dumbbells to exercise at the biceps, triceps, shoulders, back and chest!

Understand the benefits of dumbbells. Remember, dumbbells are also called free weight instruments. Use dumbbell exercise helps to enhance strength, improve endurance and grow muscles.

If you can buy a set of dumbbells. It is good to buy different weight dumbbells because you can constantly challenge yourself during your workout. The standard weight combination is to buy two 2.5 kg, two 5 kg and two 7.5 kg dumbbells. To test whether the dumbbell combination is suitable for you, you can pick up the lightest one in the combination. Lift up 10 times. If you are exhausted and think you can't give you more than 10 times, then this combination is too heavy for you.

Pick your favorite type. Some dumbbells have the outline of the finger to guide you the position of your fingers. There are some smoothing. Dumbbells have various colors and materials, including metals, plastics and rubber. Choose your dumbbells according to your personal preference.

Remember, the dumbbell with the handle is too wide, so it is more tired than the ordinary dumbbell.

When exercising muscles, first start from the large muscle, such as chest, back, thigh (four-head muscle), back side of the thigh (behind the leg), buttock (hip muscle) and shoulder (triangular muscle). Then put the focus on a smaller muscle, such as biceps, triceps, calf muscles and abdominal muscles.
Do a set of movements to do the next group, don't rest in the middle.
Do a set of exercises at the beginning, then gradually increase to 3 sets. * Each set of actions can be added to a certain weight.

Be careful not to lift too heavy dumbbells. If you raise too heavy dumbbells, you will take the muscles or back.
When the bend arm is built, don't do "force thrown" action like some people teach, otherwise it will cause irreparable damage to the shoulder muscle. Actually, the opposite action should be made. The double feet are standing and shoulders, and the body is slightly forward to make the back shoulder muscles, then lift the dumbbells and swing the arm, so that the thumb is facing up and forward. This will not pull the muscles of the shoulder blade, while also playing the effect of exercising shoulder muscles.