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One of the most popular ways to exercise at home is with dumbbells. They come in a wide variety: prefabricated dumbbells, hexagonal dumbbells, chrome or rubber dumbbells, and others. Vinyl dumbbells come in a variety of colors and are most popular with women and children - vinyl-covered dumbbells do not scratch the floor and do not make noise when placed on the floor. Dumbbell weights are different, so you can choose the one that is most accessible to you - the main thing is not to overestimate your strength so as not to overexert yourself.
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How to choose dumbbells?
" One of the most commonly used sports equipment in training is dumbbells. Most exercises do not require dumbbells, but if you use weights and do it correctly, weights will stimulate muscle formation and speed up the process of designing your body. When choosing a weight for training, it is easy to overestimate your abilities, so choose responsibly, it is better to perform exercises with a weight that is too light than to lift a weight that your body is not yet ready for. " - physical fitness trainer VS
Where to buy dumbbells?
You can purchase dumbbells for exercise here: https://www.atletas.lt/lt/treniruokliai/sunkioji-atletika/hanteliai
Dumbbell arm raises
Swinging with dumbbells
Lifting dumbbells up
Dumbbells behind the back
How to do exercises with dumbbells?
First day of training : perform all exercises for 8/12/10 repetitions (choose the desired load). They are performed one after the other without stopping. After completing 3 exercises, rest for 1 minute. Do 2/3/4 sets (according to the load chosen at the beginning).
Second day of exercise : 2 exercises are performed. They are performed without stopping 8/12/10 times, alternating them 3 times. After them, 1 minute of rest is done. The remaining exercises are repeated in the same way.
Third workout day : 1 exercise is performed 8/12/10 times with a 20-second rest. After a 20-second rest, the next exercise is performed. All 3 exercises are performed in this way. After them, a 1-minute rest is performed. Repeat this for 3/4/5 sets.
Fourth day of exercise : each exercise is performed for 30 seconds. 3 exercises are performed in a row at once. After 4 exercises, 1 minute of rest is performed. This is how you need to perform 3/4/5 series.