The biceps increase with only 4 kg of dumbbells
Dumbbell Training: 10 Mistakes To Avoid
Are you motivated because you have just started dumbbell training? You push weights, you let your muscles burn, you can't hold it? Stop! Because these are classic mistakes when getting started with dumbbell training.
The main purpose of training with weights is to build up muscles and strength. Muscles consist of individual fibers that contract and relax again when stimulated. With dumbbells this stimulates, which is why your body builds muscles. But don't overdo it. Because the muscles grow even with constant training. So here are ten mistakes to avoid.
1. Get started with dumbbell training without instruction
Most gyms have a large selection of free weights. This tempts you to just grab the next best dumbbell. But watch out: if you want to benefit from dumbbell training, you should not just copy the execution of the exercises from someone next to you or try them yourself at random. In order for you to build muscles in a targeted manner, the correct execution of movements is crucial. In the worst case, you will otherwise get injuries or bad posture. Let a trainer explain to you the correct movement with a dumbbell.
2. Train without a training plan
Even if you want to see training results quickly, you should not do without a good training plan. It helps you to implement your goals in a focused manner. Those who train without a plan often tend to skip unpopular exercises. For effective muscle building, however, it is crucial that you train all muscle groups equally. Your training plan is not only a boring instruction, but also your motivator. It guides you from one exercise to the next, everything is documented in it, your development becomes visible.
3. Work with momentum when doing dumbbell training
Even if you had a briefing from a trainer in the studio: At first you may tend to do the exercises on the dumbbell with the swing of your own body weight. In this way, however, you have less control over the execution of the exercise, you do not train effectively and you have a higher risk of injuring yourself. Use your muscle strength.
4. Always use the same muscles when exercising
When you have trained for a few weeks, you will know your favorite exercises. Beginners often tend to do unpopular exercises less often. For example, you can concentrate on training your upper arms or your chest, because the successes are quickly visible there. On the other hand, they leave out the legs. The result: the muscles that are often trained get used to the monotonous load and the neglected muscles no longer grow. This creates a muscular imbalance. However, it is particularly important for beginners that the whole body is stressed. Therefore, make sure to make the dumbbell training as varied as possible.
5. Do not vary the number of repetitions
Beginners often fall into the mistake that doing a lot of reps has a bigger effect on dumbbell training. In fact, eight to fifteen repetitions per set is sufficient for building muscle. Because more important than the number of repetitions is the exhaustion of the muscles. If you only do 10 reps at a time, muscle gain will stagnate. So you should vary. If you do fewer reps, you can work out with more weight. Doing more repetitions with light weights will train your endurance. Change the rep range every 4 to 6 weeks to get the most out of your muscles.
Do you already know pyramid training? With this training method you start "at the foot of the pyramid" and gradually increase the intensity to the top. The training is very efficient and is ideal for building muscle by applying different stimuli. Read more about pyramid training here.
6. Take too long breaks between sentences
Tapping on the smartphone, chatting with your training partner, observing people - all of this keeps you from reaching your goal. The breaks between sets are very important in dumbbell training. This allows your muscles to restore their ability to contract. However, if you take the breaks much longer than specified in the training plan, you are wasting time and your muscles will cool down. The risk of injury increases. Means: Always pay attention to the training plan.
7. Start with dumbbells that are too heavy
The weight for training your triceps already seems too low after the second week? Is your training plan still for four weeks? Keep training with it anyway. Your muscles first have to get used to the training stimuli. More important than the weight of the dumbbell is that you can perform the movements correctly. Only when this is no longer a problem for you can you move up to the next weight class.
8. Avoid barbells
Many beginners always use the dumbbells and ignore the long version. But the barbell is also an effective training device for building whole-body muscles. It also supports the body's natural movements. A variation in your training habits always ensures that you reach your goals sooner - so don't be afraid of the barbell.
9. Stay in the studio forever
You don't have to spend hours lifting weights in the gym for optimal strength training. More than 45 minutes are usually not necessary for dumbbell training. To avoid boredom, you can set up the training plan with the fitness trainer so that you only train certain muscles on one training day and others on the next training day. The effectiveness of your exercises is more important than the training time.
10. Do not insert any regeneration days
If you've just started dumbbell training, your motivation is high. But you have to slow down a bit so as not to use the weights every day. Because muscles do not grow during training, but rather during the recovery phase. You shouldn't use the dumbbells more than three times a week at first. On the rest days you can of course do endurance training. If you take a day off from exercise at least once a week, your body can regenerate optimally and you benefit from increased strength the next time you work out with dumbbells.
Isometric training - more muscles without moving
You don't have to lift dumbbells to get strong muscles. With isometric training you improve your maximum strength without having to move - this is how it works!
Balance board exercises: Fit with the wobble board
When you do your exercises on the balance board, you train your muscles as well as your sense of balance. And that's not all!
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