Dumbbell Exercises

For many years it was the false belief that dumbbell exercises were not at all good for health, especially for women, the effort sometimes required. Today this has changed because it is widely known benefits of exercise with dumbbells. In this article you can find out more about them.

Opt for good health

Many people only train with weights to increase muscle mass and metabolism, while many others do to feel better or prevent disease. Dumbbell Exercise prevents osteoporosis and diabetes, prevents the increase of localized fat and helps keep joints in good shape. Before starting your training, would be good if you do a full medical examination, to avoid possible injury.

Options

To start you can go to a gym, where your coach will make a specific routine for the areas you want to work in your body and will surely be more intense where you want to put more emphasis, good communication with your coach is essential. He may also advise some changes in your nutrition for faster results.

Learn

Another option is to train at home, instead of going to a gym. The Internet has many sites where you can dumbbell workout routines you can follow easily if you have the necessary elements and starting slowly to avoid injury. Remember that a supplement is also excellent bands.

Prevents Osteoporosis

Many people, especially women, have osteoporosis and not know that weight training is one of the best exercises you can do to prevent it, because it acts directly on bone density problems. If your mother has a high potential to osteoporosis you the padezcas also acts as not only avoid having this disease, but your body will look great.

Change your lifestyle

The sugar consumption, obesity and physical inactivity are an explosive formula, as your body produce insulin resistance. Weight training is also an excellent ally against diabetes. If you have this disease, or want to prevent it, get active and begins slowly with a good routine, increasing the exercises or repetitions as you feel more safe.

Fewer falls and injuries

Not only will create strong bones and muscles, your nervous system, tendons and ligaments also will benefit from weight training, thus avoiding to get hurt easily. Only if you perjudicarás you steroids to increase muscle mass quickly or if you start with the wrong weight for you.

Shoulders

Here are some shoulder exercises, as an example: Take a barbell and place your hands at a width slightly larger than the shoulders, it raises the bar to bring it to the front of the neck. Then in this position will initiate the movement with the weight lifting to extend your arms overhead, keeping the bar is always in the back of the head. Finally bend your arms down to starting position.

Biceps

If you want to have marked biceps, this exercise is optimal: sitting, holding a dumbbell vertically, resting the arm on the thigh to the elbow. Then bend the arm to lift the weight and then descend to the starting position. You can start with 3 sets of 15 repetitions each.

Chest

Do this exercise, preferably with another person who can help. You start lying on a flat bench, grab the bar and starts flexing both arms bringing the weight to your chest when you touched or come close to your chest, just extend your arms down to starting position.