Dumbbells
Dumbbells and dumbbell sets - more than just strength training
Dumbbells are a versatile and flexible training tool - even with just a few dumbbells and weight plates, training at home can be flexible, athletic and varied.
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Dumbbells and dumbbell sets - more than just strength training
Dumbbells are a versatile and flexible training tool - even with a few dumbbells and weight plates, training at home can be flexible, athletic and varied. This overview reveals which dumbbells and dumbbell sets are available and what they are best suited for.
Are dumbbells the right training equipment for me?
Especially beginners are often afraid to start training with free weights. In the gym you usually start with equipment training before switching to free weights (dumbbells, barbells or kettlebells). Dumbbell training in particular has many advantages because the supporting muscles and joints are also trained. There is nothing to be said against healthy and responsible dumbbell training, even for beginners. More experienced athletes appreciate the flexibility, freedom and of course the small footprint.
What are the different types of dumbbells?
Roughly, dumbbells are divided into dumbbells and barbells. The dumbbell is used with one hand, the barbell with both hands, but there are also distinctions. The classic dumbbell is simply a barbell with weight plates on both sides. Weight plates are usually made of cast iron, some may also have a rubber sheath. So just two dumbbells and a selection of weight plates are effectively a small gym. The compact dumbbell steams this principle down even further and is even more compressed. Often these dumbbells are coated or hexagonal (so they can also serve as push-up handles), and they are also massive. The disadvantage is clear: Weights can not be changed. System dumbbells, on the other hand, are a further development of classic dumbbells; here, weights are mechanically clicked on. This makes changing weights faster and more convenient, and the weights also have a fixed bearing. However, exercisers must then stick to their system, thin dumbbells are otherwise standardized (30mm) and the weights are interchangeable between manufacturers accordingly. In the same diameter as dumbbells, you can also find barbells, either straight or SZ. A combination of dumbbells and barbells is particularly practical here, as the same discs can be used. The curved SZ dumbbell is particularly ergonomic for curls, but loses versatility as a result. The kettlebell is an appealing alternative to classic dumbbells, as its weight builds up mainly flywheel mass. The workout is therefore quite different, but it mainly strengthens dynamics and core. Aerobic dumbbells are characterized by their massive structure and their low weight. They are ideal for fast aerobic training and as a light additional weight for fast workouts. And then there is the Olympic barbell with a diameter of 50mm and a dead weight of 20 kilograms. Even without weights, this barbell is perfect for dynamic exercises and can easily carry several hundred kilograms. Ideal for intensive strength training like bench press, push up, snatch or squat.
The right dumbbell for the perfect workout - which one is the right one?
Which dumbbell fits perfectly into your training depends on various factors. The space and the condition of the floor are also part of it. For home training, dumbbells and a dumbbell are usually optimal because they offer a lot of flexibility and can be conveniently stored. For those who are less concerned with building muscle and more concerned with movement, aerobic dumbbells should be considered. The kettlebell is also an alternative that provides high-intensity strength training that also trains endurance and agility.
What should I look for when buying?
In principle, it is difficult to go wrong when buying dumbbells. Dumbbells are robust training equipment and allow very free training. Especially for experienced athletes the possibilities are almost endless. Who buys dumbbells, but if possible, should immediately think about the future of home training and buy dumbbells or barbells with alternating weights. This allows the weight to be individually adjusted to the training level and intensity level. These can be classic dumbbells or system dumbbells. With aerobic dumbbells or kettlebells, there is no provision for changing the weight, so exercisers need to think more carefully about how heavy and demanding the workout should be. If in doubt, it is better to buy two different weights.
What makes aerobic dumbbells?
We usually talk about aerobic dumbbells when we talk about massive dumbbells with a weight between 0.5 and 10 kg. The light weight means that the dumbbells are not primarily used as exercise equipment, but are carried along during aerobics, yoga, Pilates, boxing or dance. The additional load does not have to be so heavy, because the movements are much more dynamic than classic dumbbell training. Due to the fast movements the joints are less supported, so the weight has to be much lighter to enable healthy training. In order to have a better grip, aerobic dumbbells are rubberized or covered with neoprene. There are also models with a handle strap.
Dumbbell or barbell - what are the advantages and disadvantages?
The barbell carries significantly more weight, especially the Olympic barbell. Accordingly, this is best suited for intensive strength training. Many exercises can be performed with dumbbells or barbells, here both variants can be compared best. Curls, bench presses or squats can be done with both barbell lengths. The most important difference is the form stiffness, because this is given with the barbell. This means that the joints (especially wrists) are more fixed and the weight load can be increased. This is better for building muscle, but does not train the supporting muscle and joint apparatus to the same extent. Dumbbells, on the other hand, require more fixation from the body, which reduces the maximum weight. However, two short dumbbells also offer more options when training. In short, barbells allow more powerful and dumbbells more flexible training - but if you want to be best equipped, you should definitely work with both. With a 30mm diameter, this also creates high interchangeability in a small space at home.