Often on the street we have to deal with acts of aggression. Everyone is familiar with the phrases: “Let me smoke!”, “Why are you so impudent!”, etc. At this moment, the main thing is not to get confused, pull yourself together and fight back against the hooligans. Moreover, for hand-to-hand combat you do not need to be able to fly, jump on nine-story buildings or have a bulletproof body.
Two arms and two legs - this is quite enough to explain to the interlocutor “how much roofing felt is in Odessa . This is a review article. After reading it, you will not become Bruce Lee or Chuck Norris. All techniques should be practiced over more than one day. But the chance to save your life or your property increases significantly.
Exercises with dumbbells - what can they really help with?
With their help, you can train the whole body and burn much more calories than when working without weights. In the process of performing most popular exercises, the emphasis is on working the abs, hip and gluteal muscles. In this case, the shoulder girdle remains practically unused. By including dumbbells in each exercise, we activate the muscles of the arms, upper back and chest, thereby increasing energy expenditure and strengthening the body as a whole.
Dumbbells help you burn more calories
Using dumbbells, you can train your entire body and burn much more calories than working without weights.
By varying the weight of the dumbbell, the number of repetitions and cycles, you can decrease or increase the load, so the availability of such training does not depend on the initial level of training.
Vary the weight of the dumbbell, the number of repetitions and cycles
The set of exercises we offer with dumbbells for women allows you to correct the most “problem” areas and maintain excellent physical shape.
Dumbbells allow you to correct problem areas
The advantage of video exercises
The most undeniable advantage is significant savings in money. When working out at home, you can choose comfortable clothes from what you have and not buy a special suit for fitness. Save on travel costs - you don’t need to go anywhere, your gym is already at home.
The second advantage is the ability to choose any video of exercises for different muscles.
Today on the video market there are quite a lot of classes with various trainers. Classes are selected depending on the level of preparation.
By studying at home, you significantly save time resources. This is especially true for large cities, and also if the hall is located far from your place of residence.
There is also no need to adapt to the group during group classes.
Training with video exercises is an ideal option for those who are in poor physical shape and who are embarrassed by the fact that they are not yet able to perform various exercises perfectly.
So, the advantages of video training include:
- You don't need to go anywhere.
- Sportswear should simply be convenient and comfortable.
- You can plan your day depending on how busy you are at work.
- Significant money savings.
A set of exercises with dumbbells
Exercise #1 - Deep squats with one dumbbell
The most versatile exercise. It can be used during the warm-up phase to warm up all the major muscles, from the shoulder girdle to the lower leg and foot. And you can use it to tone your whole body, using it as a basis for training. During a squat, we move our buttocks back.
Deep squats with one dumbbell
Exercise #2 - Dumbbell Raise
Before starting the exercise, the shoulder forms a straight line with the shoulder girdle, the forearm is bent at a right angle to it. As you exhale, the shoulders rise up, the arms form a straight line with the line of the body. As you exhale, return to the starting position. All the muscles of the arms and shoulder blades, as well as the abdominal muscles, work actively.
Lifting dumbbells up in a vertical position (you can stand on your knees or straightened legs, it doesn’t matter).
Dumbbell Raise
Exercise No. 3 – Lifting dumbbells in front of you (arms straight)
Athletes often call this exercise the “hammer.” The arms work alternately, do not bend at the elbow joint, but do not straighten completely. An almost straight arm rises to the level of the chest, after which it falls down. The brush works by turning slightly as it lifts.
Raise your right hand
Let's change hands.
Raise your left hand
Exercise No. 4 - Bend forward with straight arms and a straight back
Can be performed with heavier dumbbell weights than dumbbell raises. Here dumbbells play the role of weights, and the main load falls on the back muscles, which, as a rule, withstand a greater load than the arm muscles. A straight back in this case is of great importance, since bending it makes the exercise ineffective.
Forward bends
Exercise #5 - Bench Press
Lying position, legs bent. Bend your elbows at right angles, then extend your arms in front of you.
Bench press
Watch how to do exercises with dumbbells while lying down in the video:
Exercise No. 6 - Raising the pelvis with dumbbells pressed to it (shoulder bridge)
The main task here is to keep the dumbbells at the level of the iliac bones, preventing them from moving when lowering and lifting the pelvis. When lifting the pelvis, it is not necessary to reach the top point; it is enough to slightly spring it and thereby work the muscles of the buttocks.
Pelvic lift
Exercise #7 - Glute Bridge with Dumbbells
This exercise will perfectly work your buttocks, abs, hips and back.
Exercise No. 8 - Dumbbell row up to the body
To perform this exercise, you need to take the correct position: one leg is set forward and slightly bent at the knee, the other is fully straightened at the knee. The arm moves parallel to the front leg, rises to the maximum stop, then lowers. We do several repetitions on one arm, then we change the position of the legs and move on to training the second arm.
Dumbbell row
You can pull two dumbbells to your body at once. Remember to keep your back straight.
Row of two dumbbells to the body
Dumbbell rows to the body can be performed by standing on a support with your hand and foot. First, straighten one arm vertically down.
We lean and straighten our arm
Then we pull our hand to our chest. Another option for performing the exercise is to move your slightly bent arm back and up.
Bend your arm at the elbow or move it back
Exercise No. 9 - “French press” with dumbbells
We place our hands behind our heads with dumbbells.
Place your hands behind your head with dumbbells
We raise our hands up from the dumbbells. Your arms should be straight at the elbows.
Raise your arms up from the dumbbells
Watch the correct exercise “French press with dumbbells on video”:
Exercise No. 10 - “Biceps training for girls”
Biceps exercises for girls will help tighten your arms and give them a beautiful shape.
Biceps exercises for girls
Watch a selection of triceps exercises for girls in the video:
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Lunge exercise with dumbbells
The arms are lowered along the body, slightly bent at the elbows. We take a step forward or backward. The front leg is bent at a right angle, and the center of the knee of the back leg is at a right angle to the floor. The back remains straight both during the lunge and when lifting.
Lunge exercise with dumbbells
Watch how to properly perform the lunges exercise with dumbbells in the video:
Army Airborne Forces
A basic training system for conscript soldiers that includes a variety of specially selected fighting styles. The system has proven itself in real life and is still being improved.
Unlike other types of martial arts, army style is only half a sport. Because the meeting of fighters on the tatami only simulates a real meeting with the enemy. Those. – on the battlefield you will have to use all the means that a soldier has.
This is one of the few sports where it is allowed to kick an opponent, hit him in the head, etc.
Soldiers are trained in army hand-to-hand combat (ARB) according to the following system.
- Fighting stances. There are both frontal and combat types of positions, including the “weapons at the ready” command. These are the basics of the ARB. They are taught various techniques for self-defense and different ways of moving during sparring.
- The next stage is training with various types of weapons and improvised objects (knives, sapper shovel, bottles, etc.). Attack techniques are also practiced (throws, grabs, strangulation, etc.).
- Training in techniques designed to disarm the enemy.
- Searching for enemy vulnerabilities: tying up, searching, using the laws of physics to knock the enemy down or throw him off balance.
Today, friendly competitions in this type of wrestling are held between different military units. In different countries, teaching methods are practically no different. There are some differences. But this is most likely due to the traditions and characteristics of the military equipment of the unit.
In the video you can watch the initial training course for a young fighter:
Complicating exercises with dumbbells
For those who prefer a more intense load, you can master exercises that are combined with holding a plank. It itself trains the major muscle groups well. And due to the combination of dynamic and static load, they burn a lot of calories, so these exercises with dumbbells are well suited for women to lose weight.
The second option to complicate the exercises is to perform them in a forward lunge position. And finally, the third option is to exercise with dumbbells in a side lunge position. You can study all these options with the help of a video in which the trainer reveals all the details and subtleties of the technique.
Prohibited and secret
As already mentioned, when an enemy attacks you, do not expect any concessions from him. He has a goal - you. More precisely your money, phone or your life. Some techniques, although prohibited in the ring, are quite effective in a street fight.
- The bites work well on very close contact. Or when the criminal has already knocked you to the ground. The most important rule is to bite with all your might. This demoralizes the enemy for a while. True, this should be done only in extreme cases, because... there is a risk of contracting various viral infections.
- Nails. Good for ladies with long manicures. But men can also put this into practice. The main target for nails is the eyes.
- Hair. Only if your opponent is not a skinhead. Therefore, the ability to grow long hair has long been abolished in all military units. Because There are a large number of techniques and hair grips. It is not only effective, but also painful.
- Punching the eyes is on the list of dirty techniques for all types of martial arts. On the street you can give free rein to your feelings. Poke your eyes on your health. This not only increases pain, but also reduces visibility.
- The throat is an interweaving of arteries and veins, i.e. it is the respiratory tract.
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