What kind of dumbbells are there?
The different types of dumbbells include:
Short dumbbells - for one-handed use, usually consisting of a short bar and any attachable additional weights
Long dumbbells - for two-handed use, usually consist of a longer bar and additional weights that can be attached at will
Curl bars - barbells in a wavy shape
Kettlebells - dumbbells in a ball shape
Gymnastic dumbbells - rubberized dumbbells in one piece
Compact dumbbells - dumbbells in one piece where the weight cannot be changed
How do I train with dumbbells properly?
As a beginner, you should not start free weight training without professional instruction. In addition, a professional assessment from your doctor, physiotherapist or fitness trainer in the studio can also be very helpful. The "right training" is also dependent on your objective.
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 by many exercises.
For an effective workout, you should keep in mind to keep the breaks between the sets constant, to warm up before the training and in no case to take too heavy dumbbells. 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.
For what sports do I need dumbbells?
In various sports, dumbbells are a popular training tool to set stimuli and to achieve an increase in performance through the increased resistance. In many areas, this does not require particularly heavy dumbbells. Sports that use dumbbells include:
Many other athletes, such as those who play American football, basketball, soccer or handball, also benefit from the opportunities to increase your performance that dumbbell training has in store for you.
Which muscles do I train with dumbbells?
With dumbbells you can train almost the entire body. You don't need separate equipment like ab trainers, weight stations, a press or other machines. A few dumbbells are enough. Ideally, you have both dumbbell bars and a barbell bar. Here are just a few examples of how versatile dumbbell training can be:
Trained muscle groups
Weighted Crunches (situps with weight)
This is just a small sample of exercises, which 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.
What material is suitable for dumbbells?
Cast iron is ideal for dumbbells because it has the ideal properties. It is sturdy and has solid weight properties. Rubber and chrome weight plates are also available in the market. Cast iron has the advantage of being quite compact even with heavier discs.
Often the iron gets a coating and is covered with chrome or rubber. In some cases, 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, due to the lower density compared to iron or steel, are quite large.
In addition, there are also dumbbell sets that are equipped with a sleeve, which is made of neoprene or vinyl. These are often used with small gym dumbbells.
How heavy should dumbbells be for beginners?
This depends on the exercise in question. Basically, as a beginner, it is immensely important to start with light weights. No professional has fallen from the sky, so start gently and first build up a basic fitness and basic strength.
The active musculoskeletal system (tendons, muscles, fascia) must first adapt over a few training sessions and adjust to the new load. That lifting many kilos helps to achieve greater training success is a misconception.
So make sure to train at a moderate intensity when starting out, so that your body has time to get used to the new load.
Are there different dumbbells for men and women?
Generally, there are no dumbbells that are only suitable for women or only for men. So, you are free to choose from the whole range. Due to the many different designs that exist, especially in the rubberized dumbbells, you can find the right dumbbell for every taste, from non-rubberized cast iron dumbbells in the color black, which look particularly "raw", to pink rubberized, small dumbbells.
Due to the possibly smaller hands, the diameter plays a role. So that also each dainty lady hand can grasp the dumbbell stably and surely, there are also dumbbells, which have a smaller diameter for more grip strength with small hands.
Which dumbbells are suitable for children?
All common dumbbells, which are also available for seniors, are also suitable for children. However, you should go for dumbbells that have an appropriate weight. Strength training should only be done at low and moderate intensity especially before puberty. Weight training should not be done unsupervised during childhood.
Which is more effective - training with dumbbells or on machines?
Training on machines can offer benefits, especially for a dysfunctional musculoskeletal system after injury. However, training with dumbbells is more effective because you have to stabilize and guide constantly due to the lack of guidance in the movement execution. This also addresses smaller muscles and improves intermuscular coordination.
In addition, dumbbells allow a much more flexible workout. While you can only do a few exercises on one machine, you don't need more than dumbbells for a comprehensive full-body workout. With dumbbells can address more muscle groups and also train much more complex movement patterns.