|Title||the guide to use dumbbell training for men|
|Description||Do not have time to go to the gym and just have a dumbbell at home? Or does your work feel stagnant and want to try something different? Relax, just with dumbbell capitalize, you can do exercises that target the whole body effectively. This dumbbell exercise focuses on compound forces using heavy enough loads, thus helping you maximize muscle development with only minimal equipment. Curious what kind of training pattern? Let's see this article to the end! Explanation of Full-Body Dumbbell Training This exercise is a beginner level exercise, but it is also challenging enough to be done by an experienced practitioner to update your muscle stimulus. This pattern of exercise can be done by both men and women. In addition to using a pair of dumbbells, you also take advantage of your own body weight. You can do this exercise three times a week and in a fairly long time. As long as your muscles are increasing in size and strength, keep doing this exercise! In addition, there are several key elements to maximize your development: 1. Progression Do not waste a set. Try to get more rep on each set with perfect movement shape. If you can reach the upper limit of the recommended rep in the first set of a movement, add your load. This means when in a motion you are asked to do 3 sets of each 6-12 rep, and in the first set you can reach 12 rep, add the load when doing this movement at next time. 2. Muscle Failure Do not practice until you have a muscle failure. Do the force up to the point where you are sure you will fail when doing the next rep. 3. Food You have to eat more in order to pack the expected muscle mass. Otherwise, your strength may increase, but it will be very difficult to add additional muscle mass. Note for female practitioners: You can work on this pattern of exercises. The recommended repetition range is between 10-15 rep for the majority of sets. In order to successfully increase muscle size and strength, you can practice these sessions three times a week, for example on Mondays, Wednesdays, and Fridays. Avoid adding extra gestures to this session. Meanwhile, cardio can be done first in the morning, or after weight training. Dumbbell Full-Body Training Sessions Men's Best Weight Loss Program: Turbulence Training Workout Monday 1. Dumbbell Squat 3 sets of each 6-12 rep. 2. Dumbbell Bench Press 3 sets of each 6-12 rep. 3. One-Arm Dumbbell Row 3 sets of each 6-12 rep. 4. Standing Dumbbell Curl 3 sets of each 6-12 rep. 5. Two-Arm Seated Dumbbell Extension 3 sets of each 6-12 rep. 6. Sit-ups 3 sets of each 10-25 rep. Wednesday 1. Dumbbell Step-Up 3 sets of each 6-12 rep. 2. Dumbbell Stiff-Leg Deadlift 3 sets of each 6-12 rep. 3. Seated Dumbbell Press 3 sets of each 6-12 rep. 4. Standing One-Leg Dumbbell Calf Raise 3 sets of each 10-20 rep. 5. Dumbbell Shrug 3 sets of each 10-15 rep. 6. Dumbbell Side Bend 3 sets of each 10-15 rep. Friday 1. Dumbbell Lunge 3 sets of each 6-12 rep. 2. Dumbbell Floor Press 3 sets of each 6-12 rep. 3. Wide Grip Pull-Up 3 sets of each 6-12 rep. 4. Standing Hammer Curl 3 sets of each 6-12 rep. 5. Lying Dumbbell Extension 3 sets of each 6-12 rep. 6. Lying Floor Leg Raise 3 sets of 10-20 rep each.|
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