History of dumbbells
The concept of the dumbbell has been around for almost 2000 years. Already in ancient Greece, athletes used lead and stone weights for long jump training to improve their jumping distance. These weights bore the name "Haltere" from which the current term "dumbbell" was derived.
For which training are dumbbells suitable?
The dumbbells are mainly used in strength training. They can be used to target and strengthen individual muscles. The isolated strain achieves a maximum training effect. The advantage over gym training equipment is the amount of self-stabilization your body needs. With gym equipment, you've got a secure grip and a predetermined motion pattern. In free weight training, on the other hand, your body has to perform coordinative and stabilizing tasks in order to avoid compensatory movements.
What types of dumbbells are there?
Before buying the dumbbells, you should consider for which area the sports equipment should be used. Light dumbbells are good for group fitness training. For example, there are courses such as Step Aerobics, Body Toning and Body Pump Workouts for which the small vinyl dumbbells are particularly suitable. The sheathing prevents slippage during the changing exercises and the floor is not damaged during rapid placement. These compact dumbbells are also highly recommended for rehabilitation and training in your own four walls.
In general, it is recommended to buy short dumbbell sets, as the intensity can be increased quickly during training. Any storage space problems can be easily solved with dumbbell systems such as the PowerBlock. It combines a complete dumbbell set in a single dumbbell. The desired weight can be adjusted within seconds using flexible connecting rods. The steel hex dumbbells, for example, are suitable for the gym. The weights are coated with a rubber layer and the ribbed surface prevents slipping during an intense workout. Their visual design is also a real eye-catcher.
Training with dumbbells
Before you start your workout with the dumbbells, you should warm up thoroughly for about 5-10 minutes. This gets your circulation going and minimizes the risk of injury during training. You can either use standard warm-up exercises or start directly with light dumbbell exercises. The important thing is to keep the weight very small. During the subsequent workout, make sure you keep your muscle under constant tension and don't drop between repetitions. This means that at the reversal point, for example, arms or legs are not completely stretched, but the muscle tension is maintained. Here, too, the principle applies: quality before quantity. Perform the movements correctly and correctly to achieve your desired training effect. It also reduces the risk of injuries to joints and muscles.
If you want more strength, you have to constantly increase your weight. That is, you have to challenge your muscles by constantly exposing them to new training stimuli. So if you can do more with one weight than the preset number of repetitions, grab the next heavier dumbbell.
The Top Dumbbell Exercises
As an example, we've listed some exercises for your dumbbell fitness workout:
- Rowing prevented
- sumo squats
- Good Mornings
- neck pressing
- Side lift / front lift
- Reverse Butterfly
- Bicep Curl
- Triceps Press Overhead