Dumbbell exercises

dumbbell exercises

When we go to the gym we train at home 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 dumbbell exercises They also serve as a positive from an economic point of view. Buying dumbbells to train at home is quite cheap. There are different benefits to establishing a dumbbell exercise routine each week.

In this article we are going to tell you everything you need to know about dumbbell exercises and how to distribute them in a routine.

Advantages of dumbbell exercises

dumbbells

Keep in mind that dumbbells offer great adaptability compared to training with Olympic bars or machines. If we are at home, we will not have the space or money available to buy this kind of machine. One of the fundamental aspects of dumbbell exercises is that help improve muscle decompensation. This is very typical for most people. Muscles that grow faster than others and must be trained unilaterally to compensate for this uneven growth. In this way, it allows balancing the symmetry of the body, which are important aspects for body aesthetics.

Another interesting advantage that can be extracted from dumbbell exercises is that allows us to expand and improve our range of motion. Depending on the type of exercise we are doing, the emphasis we want to give to the indicated muscle group can have greater muscle activation. There are some studies that corroborate that exercises, the bench press in front of a fresh dumbbell, there is a greater activation of the pectoralis major when the exercise with dumbbells is performed. 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 muscular activation to be able to recruit the fibers. When we use the dumbbells we offer a greater focus to the muscle group and, therefore, a greater recruitment of muscle fibers that translates into a greater degree of hypertrophy.

Other advantages that dumbbell exercises can have is that they are more practical. Dumbbells are tools that don't take up much space and they can take both in open and closed places. It can also offer us greater security if we compare it with the bars. The dumbbells load the back less than the bars.

Fundamental aspects

improvement in exercises

One of the fundamental aspects of training in general is that many people go to muscle failure. In this case, if we train with dumbbells and we reach muscle failure or lose our balance, it is much safer to drop the dumbbells than a barbell. This helps us to be able to train with total freedom without the need for them to be near us that can help us in case of failure.

A large part of multi-joint exercises it requires our core to stabilize and is a very important factor for athletic performance. You can work various movements with the dumbbells and all muscle groups.

Design of a dumbbell exercise workout

advantages of dumbbell exercises

We are going to see how a training program is designed to establish a series of exercises that help us gain muscle mass with the various movement patterns. If we get a specialist who can advise us and evaluate our objectives, we see that a fairly simple training program can be designed. The specialist is in charge of determining which is the best option when periodizing our sessions.

The first point that we must evaluate will be the objective. A specific program for one person may not be perfect for others. That is, we must individualize the exercise routine even if it is made with dumbbell exercises. Depending on the objective we have, we must 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 carry out a selection of exercises for those muscle groups that we want to train from those movement patterns with which we feel more comfortable and we can better recruit muscle fibers. We start from those exercises that give us better sensations. If we train with the dumbbells we can perform numerous multi-joint exercises. This can be divided into exercises for both upper body and lower body.

The technique in the exercises was a fundamental and important role when training, even above the principles of training. It is useless 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, you do not have 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 in a sustained way over 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 they are in, 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 place ourselves in a range of repetitions that goes between 6-20. Keep in mind that in each series you have to now reach intensity close to muscle failure.
  • Training volume: individualized. However, more or less science dictates an average of between 10-20 aaa series a muscle group per week.
  • The frequency: is related to the number of times a muscle group is a subject. Frequency two is the most optimal to better divide the training volume and control fatigue.

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


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