Dumbbells - for one-handed use, usually consisting of a short bar and any attachable additional weights.
Barbells - for two-handed use, usually consist of a longer bar and additional weights that can be attached as desired.
Curl bars - barbells in wavy form
Kettlebells - dumbbells in ball shape
gymnastic dumbbells - rubberized dumbbells in one piece
compact dumbbells - dumbbells in one piece, where the weight cannot be changed
In the strength area you work with fewer repetitions, but with higher intensity. If, on the other hand, you want to improve your endurance, train at a lower intensity but with a greater volume, i.e. with more repetitions. If possible, you should own at least one pair of dumbbells to expand your training possibilities with many exercises.
For an effective workout you should keep the pauses between the sets constant, warm up before the workout and never use dumbbells that are too heavy. You should also train your muscles in a balanced way. For example, if you train the biceps, you should also train the triceps to the same extent, so that it does not come to muscular imbalances.
Many other athletes who play American football, basketball, soccer or handball, for example, also benefit from the opportunities to increase your performance that dumbbell training has in store for you.
Muscle groups trained
Weighted Crunches (Situps with weight)
This is just a small selection of exercises that shows that you can easily train your entire body with dumbbell training. Various sport-specific exercises can also be intensified through the use of dumbbells.
Often the iron gets a coating and is covered with chrome or rubber. Sometimes the dumbbells also have a plastic coating. Weight plates made of hard plastic are also available, but these have the disadvantage, especially in higher weight classes, that the weight plates are quite large due to the lower density compared to iron or steel.
In addition, there are also weight sets that are equipped with a sleeve that is made of neoprene or vinyl. These are often used with small gym dumbbells.
The active musculoskeletal system (tendons, muscles, fascia) must first adapt over a few training sessions and adjust to the new load. It is a misconception that lifting many kilos helps to achieve greater training success.
So make sure to train at a moderate intensity when you start, so that your body has time to get used to the new load.
Due to the possibly smaller hands, the diameter plays a role. So that every petite lady's hand can grip the dumbbell stably and safely, there are also dumbbells that have a smaller diameter for more grip strength with small hands.
In addition, dumbbells allow for a much more flexible workout. While you can only do a few exercises on a machine, you don't need more than dumbbells for a comprehensive total body workout. With dumbbells you can target more muscle groups and also train much more complex movement patterns.