Training With Dumbbells - for Beginners.

Training With Dumbbells - for Beginners.

Lifting weights for beginners - shot put.
Exercising with weights is recommended from post-pubertal (15-16 years). Before that time its effect will be
Null (not satisfied).

You should start training with small loads and large number of repetitions (ideal: 10 repetitions). With the development of training
the load increases and decreases up repetitions. The weight throwers, discus and hammer should try to raise large
fillers.

The Olympic champion in Tokyo, the shot put, Dallas Long, American made bench press with 270 pounds and Randy Matson, champion
Olympic in Mexico is 600 pounds (270 kilograms) of squats. The new sensation in American shot put, Al Fenerbach (21m)
has the mark of 180 pounds on the pitch. The Russian Lusis, Olympic champion in the javelin throw (90.10 m.) Has the following tags
dumbbells in "development" - 120 pounds, "pitch" - 140 pounds and "squat" - 200Kg.

It should also work with loads medias but with great running speed in order to acquire "explosion" (power).
Besides the already indicated exercises are required, plus the following:

For the shot put:
- Output taco (30 meters).
- Shots fired from 30 meters.
- High jump without race.
- Standing triple jump.
- Jump extension stopped.
- Development.
- Incline.
- Pitch.
- Squat.
- Throwing weights from different pounds (5, 6, 9, 12)

To throw the dart:
- Output taco (30 meters).
- Standing triple jump.
- Jump extension stopped.
- Shots fired from 30 meters.
- Yank.
- Development.
- Pitch.
- Squat.
- Launch of light weights (1, 2, 3 kilos) in position throwing the javelin, with 1, 2 and 3 passed.
- Launch of pellets (300, 400 and 500 grams).

Source: Athletics