Training with free weights is the supreme discipline of fitness training, because the training is more dynamic and athletic than the equipment training and is therefore also considered more varied. You train herewith not only single muscles after the isolation principle, but body and movement sequences. Two dumbbells in the house already allow you an extremely extensive workout. Which exercises with dumbbells are particularly recommended, you learn here.
The best exercises for the upper body, arms and legs
Dumbbell training with dumbbells is often associated with the biceps and this is not entirely wrong. Curls are an essential part of any training program, and you should definitely include this biceps exercise in your program. Fix your elbows to your body and bring the dumbbell from your hips to your shoulders. Make sure that you do not swing from the hips. You can vary this very easily by rotating the dumbbell. If you are basically in favor of swinging, you can also perform the classic kettlebell swing with a (small) dumbbell. Pay attention to a straight back, because this exercise trains shoulders and lower back. Grasp the dumbbell lengthwise to reduce the risk of collision with your knees. You train specifically for the triceps with arm extensions. Place the dumbbell behind your head and extend your arm, but make sure your elbow doesn't move too much. Low weight is the key to proper execution here.
What dumbbells for a workout at home?
You can train triceps and shoulders but also in teamwork with the shoulder press. To do this, you bring the dumbbells up from the collarbone. With heavy weight you can also get the press from the heels, this is called the Jolt. However, here the barbell is more recommended, because the weight is not guided directly near the face. To get a strong back, there are two great exercises. The Deadlift is the power exercise for the lower back, but you can also train the upper back with the Reverse Fly using only dumbbells. Lean forward to a 45-degree angle and, with your arms bent, guide the dumbbells so that your shoulder blades touch. If you want it to be extra efficient, you can do a full-body exercise as a combo of different exercises. From Squat into Curl into Shoulder Press is an established method to activate the whole body.
General tips for dumbbell training
Basically, for all exercises with dumbbells, you should make sure that you start with little weight and never put the weight over the execution. A clean execution with 10 kg is more efficient than slopping with 15 kg. In addition, your joints are also stressed by the dumbbell training and you must promote them especially slowly and cleanly.
Therefore, you should pay attention to clean execution in the first place when training with dumbbells. The muscles will then follow.
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Editors fitnessmarkt.de (EA)
Picture credits: #87717200-Syda-Productions-AdobeStock
Published on: 19 June 2019