Effective exercises with weights, dumbbells and other shells
Text: Karina Sembe
For those who decide to start exploring sports at home, There is nothing more comfortable with regard to "effort - result" than training with its own weight. But if the planks and attacks have had time and you are ready for something new, you can always complicate the task by adding a little bit of hardware. The burdening and resistance provided by dumbbells, weights or barbells helps muscles grow significantly faster. In terms of the amount of burned adipose tissue and calories consumed, strength exercises are inferior to cardio-training, but in terms of efficiency, they greatly benefit. In addition, power loads accelerate metabolism more than a day ahead, increase bone density and joint flexibility, strengthen the cardiovascular system.
In order to verify in practice the benefits of strength training, we suggest testing the main types of equipment for weight and resistance. But if dumbbells or weighting can be used independently, having studied the technique of doing exercises on YouTube, then working with other shells will require at least a couple of preliminary classes with a trainer. He will help determine the optimal weight and teach you how to do the exercises, correctly using the muscles, without loading the joints and without endangering the tendons. Having mastered the technique, you can go to the free swimming and engage in the gym, at home or on the street.
Dumbbells
With proper use of the dumbbell, not only will significantly increase the muscles of the arms and torso, but also bring interval training to a new level. Ideally, it is worth to get hold of several sets of dumbbells for different types of exercises, for a start there will be enough two sets of 3-5 and 7 kg. The optimal weight for this or that type of exercise will be prompted by the trainer and your own feelings. It is easier with typesetting dumbbells: you can adjust the weight and set at least 10, at least 15 kg for serious training of the biceps, but we do not recommend immediately jumping over your head - the effectiveness of burdening is determined primarily by careful adherence to the technique and the number of repetitions.
Weight
One of the fitness trends that seem ambiguous, but in reality is quite justified. Exercises with weights involve almost all muscle groups, develop strength endurance, train the muscles of the forearm. In addition, the weight will teach you to work with an ever-changing center of gravity, and in everyday life it means lifting a suitcase or oil bottles with water without harm to your arms and spine. To begin with, an eight-kilogram weight will be suitable, and in the future you can get two at once and the one that will slow down, use, for example, for squats and traction in the slope or for general purposes of increasing muscle strength.
Barbell
For training with a barbell you will be told all muscle groups - from the hips and buttocks to the arms, back and press. If suddenly you flipped through everything written above, we once again remind you of the technique for doing the exercises: make the coach bring it to automatism so that when you squat, you competently take your buttocks back and do not even think about stooping your back. Too strongly to bring the knees to the socks is also not recommended, but talking about how to do it is strictly prohibited, there is reason to be considered a myth. Before exercising with a barbell it will be helpful to warm up the muscles with the help of dumbbells.
Separately, in functional training pancakes are also used - the removable weight of the bar. For beginners it will be enough to use 5 kg.
You can remove the pancakes and work with the neck, using it as a gym stick (bodybar) or as a common burden.
Weighting
The so-called weighting is used as an additional load for the legs (there is also an option for hands). These shells are effective during walking and running and can create a painful burden for the muscles of the hips and buttocks. Amateur athletes are encouraged to use a weight of 0.5 to 5 kg - start with a minimum and gradually increase the load. In fitness blogs, there are comments that weighting agents are contraindicated for people suffering from joint pain and other problems of the musculoskeletal system, but in fairness, we note that this applies to absolutely any type of equipment for strength training: if you are already aware of your weaknesses or understand that it is better to be safe, do not neglect the advice of a doctor.
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