If you are tired of repeating the same exercises day after day, then you definitely need to diversify the process. After all, if the exercises stop to give you pleasure, then their effectiveness will fall. Therefore, it is extremely important to choose the right exercise in time, and pullovers with dumbbells will be an excellent option.
What is needed?
Pullovers with dumbbells can not be performed without additional equipment. First of all, you, of course, need the dumbbells themselves. For a start, take not the biggest weight, since the exercise is really complicated and requires good preparation. Beginners are not recommended to include it in their programs. But in order to make a pullover with dumbbells while lying down, you need to buy a bench for exercises. You can also do with improvised tools like a chair or other furniture, but the bench is good because it allows you to adjust the height, so that it will help you in doing other exercises.
The essence of the exercise
If you are going to add pullovers with dumbbells to your program, then you first need to learn how this exercise is performed. You need to lie perpendicular to the bench so that your shoulders are located on it. The trunk should be parallel to the floor, legs bent at the knees. In the hands take a pre-prepared shell and begin to pullover with dumbbells: lift the dumbbell, which you tighten in both hands, vertically. After that, start lowering your hands from the dumbbells until you feel that you can not lower it further. Raise your hands and return to the starting position, after a short break, continue the exercise. Strive to ensure that the breaks were as short as possible, and the hands dropped as low as possible. This exercise will allow you to work immediately on several groups of muscles, while allowing you to stretch. First of all, the muscles of the chest are loaded, as well as the muscles of the back. In addition, this exercise allows you to pump triceps, and in order for this group of muscles to load even more, you can hold the dumbbell in the lower position or slightly lift it and lower it for a while.
Types of exercise
Pullovers with dumbbells do not exist in a single version, they have varieties, which, however, differ mainly only in the used shells. Often a barbell is used instead of a dumbbell, which allows you to control the weight more accurately. But the bar is a heavier shell, so only trained athletes can use it, this type of exercise is contraindicated for beginners. If you have been engaged with a single dumbbell for a long time and realize that this is not enough for you, you can double the weight by taking dumbbells in each hand. But here it is important to consider all the nuances in order to get the maximum effect from the exercise. Hands should be kept palms to each other so that the weight is distributed evenly. You can even hold your hands when you start with two dumbbells, but in time, start breeding them so that they do not come in contact, then pullovers will do more good.