If you want to stay fit you have to perfect your dumbbell routines. The advantage of dumbbells is that they can be accessed very easily by many people since they are not very expensive compared to other gym equipments. A lot of work out routines requires the use of dumbbells. Therefore if you want to start your own home gym the first equipment you need to purchase are dumbbells. This article will provide an insight on how to effectively train using dumbbells.
1. Dumbbell work outs should be unilateral
If you want great results when training in terms of attaining bigger and faster muscle growth then you need to train one limb at a time. The advantage of unilateral training is that you get to lift heavier weights. The reason is because the body musters more muscles to perform the lift. In bodybuilding this concept is called bilateral deficit. Since the body uses more muscles when performing the lift then this means that more muscles will be developed as well. The other benefit of unilateral training is that it doubles the time set aside to perform dumbbell exercises because each limb is trained individually. Due to the prolonged training period you will be able to burn more body fat.
2. Use heavy dumbbells when training
When training using dumbbells you should ensure that they are heavy so that your training can be effective in causing muscle hypertrophy. When you use heavy dumbbells then this means that you will increase the stress imposed on your muscles and muscle hypertrophy is relative to the amount of stress you place on your muscles. When you use heavy weights you will also be able to burn off more fat. Using heavy dumbbells will also demand the use of more muscle groups to do the lift and therefore you will be able to train different muscle groups at the same time. If you use light dumbbells you will not be able to train many muscle groups at the same time.
3. Alternate your dumbbell exercises
The body responds well to a particular training if you keep on alternating the routines. When training using dumbbells you should alternate the dumbbell regimen if you want to get great results in terms of muscle development and fat loss. When lifting the dumbbells you can switch between lifting the weights with both arms and lifting them using one arm at a time.
4. Include grinding, explosive and combo lifts in your workout
When it comes to perfecting your dumbbell regimen there are a variety of techniques you can be able to use. You should alternate between these different techniques so that you can be able to get great results. When doing the grinding lifts you should utilize squats and presses. When undertaking the explosive lifts you can use snatches and swings. When doing the combo lifts you should use techniques such as clean and press. The combinations of all these techniques not only help increase the size of your muscles but they also help improve the health of your lungs and heart.
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