If you like to train and exercise, a good option is dumbbells. You don’t have to give up physical activity when you don’t feel like leaving home. Dumbbells and other small machines hardly require space and are great for muscle regeneration. Plus, they tone muscles and allow you to exercise in a fun way.
We already know that sometimes the gym is too far away. Or, simply, it’s cold and today you don’t feel like preparing for a session. It is understandable, but with dumbbells, there are no excuses. You can even train by zapping in the chair. Listening to music and exercising with dumbbells is also allowed. Do we tell you more? Keep reading.
Dumbbells are tools made up of a bar and two weights at each end. They date back centuries but are still one of the best ways to exercise at home.
There is an adjustable or fixed weight. You must pay attention to its characteristics to choose the most suitable for you. With the dumbbells, you can do aerobic exercises, but also strength exercises that will help you gain muscle and lose weight.
Also, you can build muscles with leg press. Generally, you will also need accessories, such as a good mat to absorb the weight in case the dumbbell falls off.
Read about Treadmills.
What You Should Know About Dumbbells
There are various types of dumbbells on the market. Basically, they are divided into a compact, or fixed-weight, and adjustable dumbbells. The latter allows a great variation in weight, ideal for people accustomed to exercise. In any case, below we answer the most frequently asked questions by users.
What are dumbbells and what are they for?
They are tools made up of a bar and weight on each side. These weights can vary in size, depending on the user’s needs. They are commonly used to exercise and the main objective is usually to build muscle mass. Generally, both are used at the same time. In other words, a dumbbell in each hand.
For whom are the dumbbells indicated?
For both men and women who are healthy and want to do strength training. Sometimes they are also indicated for medical rehabilitation. They are ideal for toning muscles and can help lose weight. Of course, with the right diet. Dumbbells take up little space and are ideal for exercising at home.
What advantages do dumbbells offer?
There are many benefits of dumbbells, such as being able to train without leaving the house. But also, strength training is one of the best ways to lose weight and build muscle. Not to mention the price, generally affordable. Next, we show you other benefits of this tool in the following list:
- Economically affordable. No specialized equipment is required and they are much cheaper than bars or discs.
- Wide range of exercises. Dumbbells are versatile and allow you to perform a wide range of workouts, unlike a machine.
- Little space. One of the great advantages of dumbbells is that they require very little space. Both for executing the chosen exercise and for its storage.
- Progressive training. Especially, with the adjustable dumbbells. Unlike in the gym, the domestic and variable dumbbells allow you to progressively increase the load.
- It stimulates coordination. When exercising with dumbbells we train the whole body equally. In this way, coordination and balance skills are promoted.
- Strengthening of the bones. Strength training strengthens the bones and prevents diseases like osteoporosis.
Do strength exercises build too much muscle in women?
No. It is a widely spread myth, but it has no scientific basis. Firstly, women accumulate much less muscle than men because they have less testosterone. Second, for real muscle growth, a diet with a high calorie or protein intake is necessary. If you are a woman, you will not lose femininity.
What types of dumbbells are there?
Basically the market has fixed weight dumbbells or adjustable or variable dumbbells. As its name suggests, the adjustable dumbbells allow you to select the weight according to the chosen exercise. Each of them has advantages and disadvantages, as we will see below:
Fixed weight dumbbells: They are comfortable to be a single piece. They are safe since they are usually lined with materials such as plastic or rubber (rubber). Unfortunately, you cannot add or remove weight.
Adjustable dumbbells: You can adjust the weight according to the exercise and choose a wide range of models according to needs. However, a lot of time is wasted adjusting the weights according to the chosen exercise.
What materials are dumbbells made from?
Dumbbells are made of different materials. Depending on your budget and if you are a beginner or have sports experience, you will prefer one or the other. Exercising lightly is not the same as lifting heavy weights, for example. Here are some common materials in dumbbell manufacturing:
- Iron dumbbells: They are the most traditional and are usually aimed at professionals. Gloves are usually required, but sometimes the handle is coated with other materials to facilitate grip. Sometimes you can add discs to increase weight.
- Neoprene dumbbells: They facilitate grip even when you sweat and you will not need gloves. Neoprene (synthetic rubber) is generally a liner.
- Plastic dumbbells: They are generally cheaper and are aimed at beginners, so they do not usually carry much weight at each end.
- Chrome dumbbells: They are more professional than iron dumbbells and are aimed at advanced athletes. The weights are usually very high.
How much do dumbbells cost?
Price is a critical factor for anyone who depends on a budget. It is difficult to generalize with this type of article because there is a wide range of products available. You can find dumbbells from 8 dollars a pair, provided they are made of plastic or neoprene. The iron ones can perfectly exceed 50 dollars.
Before buying a set of dumbbells it is essential that you be aware of some factors. There is a very wide range of dumbbells on the market, so you should choose the most suitable for your needs.
Objectives
It is important that you are clear about your goals when you begin to perform dumbbell exercises. If you want to do aerobic exercises, fixed weight dumbbells will suffice. They are relatively inexpensive and you can purchase various weights (0.5 kg or 1 kg per arm) to start.
An important question when buying dumbbells is knowing how much weight you can hold on each arm. Try household items first to find out which one is right for you. If you want to do full-body exercises do the squat test. Finally, if you are a beginner we recommend that you start with 1 or 2 kg.
Weight
An important question when buying dumbbells is knowing how much weight you can hold on each arm. Try household items first to find out which one is right for you. If you want to do full-body exercises do the squat test. Finally, if you are a beginner we recommend that you start with 1 or 2 kg.
