A body builder or athlete is not the only one who should engage in weight training, it is a wise and efficient means for every person to gain strength, correct posture, enhance metabolism and retain a healthy body. To get started, you do not need to spend a lot of money in expensive gym memberships and hoards of equipment. By using no more than two fundamental dumbbells and some effort, you now can establish a potent strength-training routine right at the comfort of your own house.Below are the ways to perform weight training at home with dumbbells including selecting the equipment, warm-ups, exercises and training routines.
The proper dumbbells
To start with, there are the dumbbells to be chosen. Newbies are advised to use less heavy weights about 2 to 5 kilograms and learn how to do it with proper technique and avoid muscle injury. When you get stronger, you should slowly add weight so you keep pushing your body. You can also go to modifiable dumbbells where you can use it with many weights depending on your exercise and the level of fitness. Always it is better to start with the manageable weight and as time goes on you can increase your weight.
Warm-up
The first step would be to warm up. You should ensure that you warm up your body even before lifting any weight. Warm-up loosens joints and helps your muscles to move. Commitment doing 5-10 minutes of light cardio such as jogging in place, jumping jacks, or arm swings. You might also perform simple exercises by using light dumbbells, such as shoulder rolls or front raises to lightly stimulate your upper body. Always warm-up before exercising or it would make your training less efficient and prevents possible injuries.
Core exercises using dumbbells
Basic dumbbell weight can train all the major muscle groups. So we can split it up into upper body, lower body and core exercises.
In regard to the upper body, dumbbell shoulder presses, bicep curls and bent over rows are the best exercises. The shoulder press is when the dumbbells are held in front of the shoulders and you push the weights up to the point where your arms are straight. Bicep curls entail raising the weights to the front of shoulders using the elbows at the side of the body. In the case of bent-over rows; you hinge at your hips, with a straight back and pull the dumbbells towards your waist; this builds strength in the back and the arms.
On the lower part of the body, you may do the squats, lunges, and deadlifts. When you do squats hold dumbbells on your sides or shoulders, and slowly sit down as though sitting on a chair that is not visible; this exercises your thighs, glute, and hips. Lunges are performed by taking steps by stepping one leg forward and bending your body till your two knees present an angle of 90 degree, moving alternately. Deadlifts involve doing the same thing with dumbbells in front of your legs, where you move in a straight-back and rise path and directs your hamstring and back muscles.
Russian twists, weighted sit-ups, and side bends are an excellent way to work your core. To do Russian twists, sit on the floor, grab a single dumbbell in two your hands, and move side to side working your abs.
Design your exercise
In a matter of fact, you do not even require one day of training per day to get results. It is sufficient to have a sustained 30 to 45 minute exercise thrice or four times a week. Try to do each exercise 10-15 times and repeat 2-3 times. Between sets take 30 to 60 seconds rest. Begin with full body workouts on every other day. As soon as you feel comfortable, then you can move to split routine on different days you can target various muscle groups.
Good form concentration
Making your workouts effective, without getting hurt, is dependent upon maintaining the form. Do exercises gradually and under control. Sit up straight with your core engaged and do not rush between reps. In case it is necessary, look at tutorial videos or check your posture with the help of a mirror. When you do experience sharp pain (unlike the usual feeling of exhaustion in the muscle) stop and examine your movement.
Never forget recovery
The work-out is equally as crucial as the recovery. Your muscles should be given time to heal and become stronger and therefore train the same muscle group on different days. You need to sleep and rest well, get at least 7-9 hours of rest at night and take lots of water. A well rounded diet full of protein fiber and healthy fats will also help with muscle repair and energy level.
Monitor your results
To keep a record of your sets, reps, weights and how you felt after that session, use an app or keep a notebook. This will not only inspire you but will make you know when it is time that you should raise the notch. The simple things such as an increase of 1 rep or an increase in kilo are already indicators of progress.
