Deciding on the right dumbbells
Once you’ve decided to use dumbbells to achieve your fitness goals, you are faced with the hard task of choosing the right weight lifting regimen. The good news is that there are several programs that can be used by exercisers at varied levels of fitness, what’s required is for you to examine each in conjunction with your needs and goals and select the best one.
Choosing a Weight group
Before even considering a dumbbell based exercise program, you should fix an appointment with your physician to ensure you’re in a good enough condition physically to follow such a routine. This is especially important for older folk and those who’ve suffered medical complications or critical injuries in the past. Even if you feel you’re sufficiently recovered or in great physical health, it’s recommended that you make sure you have your Doctor’s go-ahead.
Once you’ve done that, you need to identify the part of your body you intend to develop. Of course, you don’t have to restrict yourself to one part. There are many different routines which you can combine effectively to give your body a full workout. For instance, people looking to develop their chest should adopt a program that includes dumbbell presses – flat dumbbell presses and incline dumbbell presses.
Those wanting to lose weight and tone up their abdominal muscles at the same time should incorporate such exercises as crunches and reverse crunches. Keep in mind though, that the stomach muscles, like any other muscle group, also required to be trained in accordance with the principles of resistance training.
If a back that ripples with muscles is your fitness goal, then follow a program that includes one-armed dumbbell rows, pull ups and bent over barbell rows. If you’re looking to gain broad shoulders, engage in more overhead dumbbell presses, lateral dumbbell presses and seated rows.
While barbells are taller and larger than dumbbells, the latter make for more challenging exercise sessions due to the fact that dumbbells allow you to vary the weights from 5 lbs to over 100 lbs. This makes a weight lifting regimen suited for body building, sports, endurance and resistance training.
Developing muscle strength
Not only can dumbbells be used to tone and develop different muscle groups, but they can also be used to strengthen them in both the upper and lower body. Also, a dumbbell based workout can easily be incorporated into a person’s natural body movements. This gives dumbbell exercises flexibility, allowing you to use them either to tone or strengthen different parts of your body such as your chest, biceps, abdominal muscles etc.
Types of Dumbbell sets
Exercisers can choose from two types of dumbbell styles – fixed and variable weights. The adjustable type comes with discs that are fixed to the bar in order to add or remove weight. The steel bars that the discs are attached to measure 14” in length and 1” in diameter. Such variable or adjustable weights are secured with the help of clips or collars that are included in the package.
Fixed weights, on the contrary, don’t allow you to add or remove weights, thereby making it impossible to adjust them. These are manufactured using either hard outer plastics with concrete fillings or just plain heavy metals. They are suited for beginners and other home users who aim to engage in light weight exercises.
Which set of dumbbells should you buy?
Before buying a set, take the time to heft them up and feel the grip keeping in mind that you’ll be using them with sweaty hands. It’s advised that you go in for dumbbells that have no-slip features to avoid chances of slipping. Those made out of metal should have cross hatch patterns on the bars to enable a slip-proof grip. When purchasing fixed weights, try and pick up a set that’s rubber coated for better grip.
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