Advice 1: The better the swing - dumbbells or barbell?

Exercises with a barbell and weights included in the most basic set of exercises, power training in athletic gymnastics. Using these shells can efficiently pump up the different muscle groups, from biceps and ending with the muscles in the chest. Which of these devices most effectively?
The better the swing - dumbbells or barbell?

Easy to use with the shell

Exercises with a barbell are easy handling of the projectile during the application of the load. This is especially important when the athlete performs the bench press. For example, to allow the rod to its original position, need to lie down on the bench, and then in one motion remove it from the stops. After completing the exercises you need to stretch your hands and carefully put the neck of the rod into the latch.

Another thing – weights. When performing bench press with dumbbells need to properly perform complex movement, which in itself is a power exercise that requires compliance with a special technique. But if the dumbbells are serious weight, without the help of a partner when performing bench press or dumbbell wiring in side is not enough.
Dumbbells of the big weight require higher concentration, precision and safety.

The effectiveness of the exercises

Swinging with rod, you have the ability to change the width of the grip. Than will more narrow grip when you bench press, the big burden falls on the middle part of the chest. With a wide grip to a greater extent activated the triceps. Changing the distance between the hands on the Griffon, you will thus be able to control the load on individual muscle groups.

The disadvantage of the bench-press is obvious: at the exercise this shell has few degrees of freedom, if you compare a barbell with dumbbells. Hand with a dumbbell you can take almost any direction that ensures extreme mobility of the shoulder joint. In this case the load is transmitted to a much larger number of small muscles of the shoulder girdle. In other words, both the missile is effective, but you must clearly understand which muscles you intend to target.

Safety training

Grif rod when performing exercises and can only move along a certain trajectory. Therefore, when working with weights it is important that the elbows were extended and located under the fretboard. It is necessary to bring the elbows far back or forward as the shoulder joint immediately accepts the situation dangerous from the point of view of injury.
After skill of dealing with the rod, you will easily be able to implement this recommendation.

Raising the dumbbell, the athlete causes them to move along a predetermined path. The brain of an experienced athlete tries to instinctively choose the path that is optimal from the point of view of preservation of joints safe. But if you are exhausted and carry out the exercise with maximum weight, the dumbbell can move in the direction from the planned trajectory. The result may be trauma to the joint.

To summarize, we can say that as a barbell and dumbbells is a good and effective tool for strength training, but only in experienced hands. As you master the technique you will be able to successfully combine both of the projectile, increasing the overall effectiveness of the training.

Advice 2: How to rock out with free weights correctly and effectively

The increase in muscle mass disturbs almost all the people attending the gyms. One of the pillars of strength training should be a dumbbell. The method of training requires careful preparation.
How to rock out with free weights correctly and effectively


First of all, refresh your knowledge of biology. In the human body a huge number of muscles, each of which requires separate exercises to work out. Exercises with dumbbells great variety, but within each there are variations. The pivot arms 90 degrees from parallel to the head direction, when performing a divorce hand on a straight bench would be to use a different muscle group.


Important warm-up before training. Stretching, vigorous jumping jacks, sit UPS, rubbing is do to blood flow to the muscles, five minutes is enough. Muscles should be hot. So it is possible to avoid breaks and sprains that lead from the rhythm of the workouts for weeks. It is absolutely not necessary. A good warm-up will run, its just better to do before you start strength training.

Take the burden on yourself

Weight necessary to take on your own. Rookie mistake – to overestimate the forces and to take absolutely overweight. Need results, not the broken back. Again, focusing on the needs. Train terrain and endurance – less weight, more repetitions. Need a large amount of weight large. The best would be the program steps. At the beginning of training get a small weight, to exercise, until 15 reps will not be given easily. After you add 5 pounds, repeat. Believe me, from what you once lifted a dumbbell weight as your muscles will be no more. Moderation is the key to success.

The drill

Taking the weight, start the exercise. Bench on the bench sitting is done as follows. The backrest is in the upright position. Sit down, legs a little apart. Take the dumbbells in bent at the elbows, palms away from you. Slowly squeeze up, describing the end of the movement a small arc. Exhale at the top point. Need to sit with a straight back. Bench press: lie on your back, the shoulder blades a little rotten. Bent dumbbells in hands, palms at chest level. Slowly up on outstretched arms, exhale down. Divorce dumbbells are also lying down, arms bend quite a bit, dumbbells parallel to the body. Low should not be omitted. Must be the feeling of tense muscles. So you are working on the deltoid muscles and the triceps.

Dumbbells help you to work and oblique muscles in the abdominal press. Take one dumbbell, press down on the lowered arm to the torso, bend sideways to her, go back to the original. 15 reps – change hand. Set 4 approach would be optimal.
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