Begin Assembling your Home Gym with the Dumbbells
There is definitely no other popular weight exercise equipment than the dumbbells. Since the inception of commercial gyms and home gyms alike, this has been a staple exercise equipment. So why is it so popular? Well, because even with its small size, the dumbbells are compact and can hold the most at 10kg. This is so much weight to handle when you do repeated exercises with it. I don’t think anyone would not want to purchase a dumbbell for their home gyms as it’s for men and women alike, and there are also variations for children. So grab a dumbbell or two now at Home Fitness Equipment.
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Frequently Asked Questions
As dumbbells have been primary gym equipment, there have been too many variants of dumbbells for sale in fitness stores and online retail shops. There are only 4 main types of dumbbells in the market, but some have been revolutionized to give additional amenities to its user. We’ll go through some of them just so you have an idea of what kind of dumbbells would better suit your style and purchase for your home gym.
These are the kind of dumbbells that are often copied from the DIY’s you’ve seen on the internet. They are fixed, that means they are permanent and cannot be adjusted or removed. Fixed dumbbells can be cast-iron made, rubber or urethane insulated, chrome plated and hexed. Among these types, commercial gyms favour fixed rubber dumbbells since it is not easily scratched, dented or chipped and they can easily imprint their logos on the rubber. Urethane insulated dumbbells though are way better than their rubber counterparts as they are considerably strong and can withstand even greater abuse. They also don’t give off a distinct smell and don’t etch markings on the floor. Cast-iron dumbbells are suitable for home gym use since it’s for personal use and would last longer than the ones in gym studios where the equipment change hands frequently. But if you want to have the convenience and safety that fixed rubber and urethane dumbbells offer, then better get ready to open your wallet a little bit wider. As for chrome-plated dumbbells, they appear sleekier than other fixed dumbbells and have a peculiar elongated shape as opposed to the usual form of most dumbbells. Fixed hex dumbbells are thus named due to the hexagon shape of its weights. They come mostly in cast-iron, but some models are also rubber insulated.
These dumbbells allow you to customize your weights using the same handle. Unlike fixed dumbbells, where you have to buy a dumbbell for each weight denomination, adjustable dumbbells give you an option to change weight plates by unscrewing it from the handle and replacing it with your preferred one. Also, it gives you the freedom to combine two or three weights in the same handle just how you do with a standard barbell. There are two main types of adjustable barbells; the dumbbell plate sets and the spinlock dumbbells. Dumbbell plate sets are the exact replica of barbells, only a lot smaller in size and weight capacity. Spinlock dumbbells weights are locked by a little piece of equipment called the “spinlock” that threads onto the ends of the dumbbells and tightens against them.
These are the juniors of fixed dumbbells as they are also permanent but are more lightweight than any of the standard dumbbells. They come in 0.5kg to 5kg weight range while fixed dumbbells reach a maximum weight of 10kg each pair. They are mostly for studio classes, that’s why they are lighter and are available in bright light colours. Studio dumbbells are also incorporated in some exercises to make them more challenging. Unlike other dumbbells, studio dumbbells are totally coated in textured rubber or neoprene even their handles. This coating makes it easy for them to be gripped and used for cardio workouts.
Kettlebells are the most unique type of dumbbells as its weights are not on a bar but are held on a kettle-like handle with its centre of gravity slightly off. Instead of the typical wheel-shaped dumbbell, kettlebells are a sphere attached to a U-shaped handle, much like your own kettles, hence the name. Its unbalanced nature is what makes the kettlebells a challenging pair of weights and opened up more workout routines that can be done with the kettlebell.
Though the benefits of dumbbell exercises are apparent in terms of its muscle-building benefits, there’s more to it than just that. You can gain other benefits from dumbbells.
Training with dumbbells requires more balance than dumbbells do. Our body is inherently unsymmetrical in terms of strength, left leg stronger than the right or your right arm more robust than the left arm. Dumbbells solve this problem by forcing you to work with the weight that the weaker side can carry. The weaker part of your body needs to get stronger first before you can move on to a heavier weight.
Free weight training using dumbbells gives you the benefit of training one limb first then the other. This convenience of the dumbbells allows you to bulk up your muscles on one limb without affecting the other. This is most beneficial for individuals or weight lifters with imbalanced strength development. It also allows greater muscle focus development and program variety if you are planning to be a bodybuilder.
Since you are using dumbbells without any assistance to maintain or support your stability, this allows your stabilizers, the muscles that support your main muscles are developed too. This is very favourable when you engage in your daily activities, where you need to carry heavy objects without any support. Enhancing your stabilizers will enable you to move heavy things efficiently without losing your stability.
Dumbbells are not just used for weight training but can also be incorporated into a multitude of exercises to increase resistance. Due to their portable size and easy to carry weight, dumbbells are the favourite complement to routines where the user wants to move on to a more robust workout without changing them.
Though dumbbells may not be as scary and heavy as barbells, exercising with them can still hurt you if you don’t take proper precautions and do the exercises the right way.
Do it in Proper Form
Proper form is everything in exercising. By doing the dumbbell exercises in proper form, you avoid getting injured due to the build-up of momentum from bringing the weight up to your shoulders or holding it steady overhead. When you are in the proper stance, your body is not likely to feel unstable. As medical health institutions states, free weights, which include dumbbells demand a higher degree of muscular coordination than machines. Thus, you can injure yourself from improper form through straining.
Lift the Weights Properly
When lifting the dumbbells, make sure that your legs are carrying the weight and not your back. Neutrally sit straight when raising it, with knees in bending position and shoulders and spine not curving when lifting the dumbbells. Also, keep in mind to only pick up weight plates that are within your current strength level.
If there’s pain, Stop
Listen to your body and objectively assess what it tells you. It’s normal to feel exhaustion and soreness when lifting weights, but when fatigue turns to pain, you should stop immediately. Lifting dumbbells offer a free range of motion, meaning you can bend, sway or lift it in whatever way you like and sometimes you may lift the dumbbells in the wrong way that causes strain to your joints and ligaments. So listen to your body and stop when you feel a tinge of pain when doing the exercises.