One dumbbell, two dumbbells. How to train effectively

general information

Do you want to develop muscles, but do not have the opportunity to go to the gym? By working out at home, with regular training you will achieve no less results. All you need for this is simple dumbbells.

This universal sports equipment is equally suitable for men and women, teenagers and the elderly. Exercises with dumbbells work a huge number of muscles, increase strength and improve agility. Further from the article you will learn about the types of this sports equipment, the rules for its selection and an approximate training program at home.

Advantages and disadvantages of the barbell

Advantages

One of the main positive qualities of this sports equipment is the ability to achieve maximum innervation of the muscle group being worked. This is due to the involvement of a large number of synergist muscles. If an athlete needs to increase strength, then a barbell would be the ideal choice for this, as it provides the opportunity to ensure the most comfortable operation of the joint-ligamentous apparatus.

As a result, the nervous system is required to send powerful impulses so that the muscles actively contract. You probably know that only in such a situation can all the strength capabilities of an athlete manifest themselves. If you have a strength training cycle ahead, then work only with the barbell. Dumbbells. Exercise machines and other sports equipment should be put aside.

Flaws

As such, the bar does not have any pronounced negative aspects. Perhaps it would be appropriate here to talk about the lack of advantages of other shells. The barbell can be used to improve general physical fitness, as well as perform isolated exercises on a specific muscle group.

Unfortunately, you will not be able to perform, say, wrist supination with a barbell or connect some stabilizer muscles to the work. It is also difficult to perform movements in a strictly specified amplitude. This is quite a serious disadvantage for novice athletes. However, it is difficult to classify all of the above as serious shortcomings.

Types of dumbbells

According to their design, dumbbells are divided into cast and collapsible. Let's talk about the differences between them.

Which dumbbells are better - cast or collapsible? If you set big goals for yourself, it is definitely better to purchase a collapsible projectile. Otherwise, you will have to buy new dumbbells every couple of months or six months, and this is an extra expense.

Saving is only one argument. When working with a collapsible apparatus, the load is precisely dosed, which accelerates the gain of muscle mass. And several family members can train with the same collapsible dumbbells.

TOP 7 best dumbbells for home

In our article we will tell you about the best models of dumbbells. The rating included the following brands:

• Atlant Metal;
• Andy W-332;
• Iron Body 4766DP;
• MB Barbell Atlet 20 kg;
• Lite Weights 2950NP;
• Dumbbell ICAN 1 kg;
• Dumbbell starfit DB-202 NEOPRENE 4 kg.

Next, we will dwell in more detail on the description of the presented dumbbell models. We will tell you about their features, advantages and disadvantages, and list the main characteristics of the products. We will also outline some tips for choosing a quality product and list customer reviews. We hope the article will be useful to you and you will find all the necessary information in it. We wish you pleasant reading!

Atlant Metal

The model differs from other dumbbells in the presence of several discs. The equipment allows you to train with different loads. Chromium elements have been added to the material, thanks to which the dumbbells become much stronger. The coating protects the material from corrosion and increases service life. Today Atlant is one of the well-known domestic companies; it is trusted by beginners and professionals.

Price: from 689 to 1000 rubles.

pros

• special knurling of the nut and neck;
• durable materials;
• optimal load;
• lack of rubber and other materials;
• weight is indicated on each disc;
• the nuts can be easily unscrewed;
• anti-corrosion coating.

Minuses

• lack of soft coating on the handle.

My favorite dumbbell, I bought 2 of them at once to train evenly. My arms get tense, I disassemble and assemble the dumbbell myself when I want a smaller or larger load. In general, I am pleased with the result and recommend the product mainly to professionals. The lightest discs are suitable for beginners; they are also included in the kit, but still, the “veterans” of the sport will have the best training.

dumbbells Atlant Metal

Andy W-332

The set is suitable for those who are looking for several dumbbells at the same time and plan to perform complex exercises. There are as many as 6 dumbbells here; they quickly change the weight if the user needs it. The product can be used by up to three people at the same time, and this point is distinctive when comparing the model with other dumbbells presented. But the set itself is very large, you are unlikely to take it with you on trips, it is stationary and is only suitable for home training.

Choosing dumbbells

So, you settled on collapsible dumbbells. To smoothly increase the load, you will need a set of replaceable plates. The most popular weight range is from 0.5 kg to 5 kg. Heavier pancakes are rarely used.

For each projectile, select at least four pancakes of the same mass. Then in your arsenal there will be, for example, four disks of 0.5 kg, four disks of 1 kg, and so on. Thus, during class you can adjust the weight of the dumbbell with an accuracy of half a kilogram.

Please make sure that the pancakes are easy to use. It’s good if they have a rubber edging - there’s less risk that the disc will accidentally slip out of your fingers. In addition, rubberized pancakes are absolutely safe for flooring.

The next point is the way of holding the weight. It is better if the pancake is screwed into the handle of the projectile, which reduces the likelihood of a jump to zero. In addition, apparatus with screw-in plates are more convenient to use than dumbbells with discs fixed with pegs.

Now let's look at dumbbell bars. According to their shape, they are divided into straight and curved. The former are suitable for most weight training exercises, while the latter are suitable for French presses.

Correctly focus on the length of the handle. A handle that is too short does not allow precise adjustment of the weight—it is simply impossible to attach as many disks to such a dumbbell as needed for the required load. A machine with a bar that is too long has another drawback: it is inconvenient to perform some exercises with it. Conclusion - look for a middle ground.

What to choose - discs for bars or a barbell

Disks are cast iron, rubberized and bumper. With them it is easy to form a barbell with the weight at the athlete’s request. To do this you will need a bar and discs.

Cast iron discs are relatively inexpensive and durable training equipment. And their main advantage is price. Disadvantages: clang when dropped, paint comes off, they can damage the floor covering. Be sure to use a weightlifting platform - the athletes, the floor and the discs themselves will remain safe.

Rubberized discs – a steel or cast iron disc is covered with a protective layer. These discs are durable and quiet. They can also use a steel or rubber-coated bushing, which reliably protects the disc from damage along the inner radius. Discs with rubberized bushings are suitable for home use. For the hall, purchase one with steel.

Bumper discs with a mounting hole of 51 mm and an outer diameter of 450 mm. This is an Olympic standard, so this size is the most common. They do not make noise, spring well from the floor, are not damaged and do not spoil the floor covering. 450 mm discs provide optimal height of the bar from the platform when performing deadlifts.

The purpose of bumpers is to maintain high flexibility. Therefore, even in a 15-kilogram disk there can be no more than 2 kg of metal, the rest is high-quality rubber, polyurethane or crumb rubber. Typically, these discs are thicker than cast iron or rubber-coated ones - fewer of them will fit on the bar.

When choosing discs, keep in mind that individually they can be used not only for barbells. A large number of machines use free weights. Gym-goers use weight discs during pull-ups, push-ups and other exercises.

To please every customer, pay attention to discs with grips. They are convenient to use just for weighting.

non-separable barbells is that fixed weights are always at hand. Between sets, gym clients do not need to assemble and disassemble equipment. The length of the non-separable rods is 1.8 m, the weight varies between 10–40 kg, in increments of 2–2.5 kg, depending on the manufacturer. For the rods you will need a special holder - it can be mounted on the wall or be free-standing.

Barbells of small weights are convenient to use in the gym for setting press techniques and cyclic loading. For athletes, every kilogram counts, so it is more convenient to increase the weight of the barbell gradually. Therefore, you cannot limit yourself to one type of barbell - both types are very functional in use.

Deciding on the mass

The optimal weight of a dumbbell depends on gender, age and physical fitness. For women, the starting weight starts from 1-2 kg; equipment of the same weight is recommended for men who have not previously been involved in sports. Gradually increase the weight of the projectile to 10-15 kg and higher.

Let's talk separately about choosing dumbbells for a child. Weight training exercises with heavy equipment are allowed only from 12-14 years of age, but this does not mean that dumbbells cannot be picked up earlier. It is possible and even necessary if the weight of the projectile does not exceed 1-2 kg. For a junior school student, the specified weight will be enough for several years without purchasing additional disks. By the way, this is why you can safely take cast shells for children.

Common mistakes when performing exercises with dumbbells

At home, without the guidance of a trainer, it will be more difficult to master the correct exercise technique, so when creating a program and conducting classes, it is recommended to take into account the most common mistakes that beginners make in their training.

Working out different muscle groups with dumbbells of the same weight.

This approach reduces the effectiveness of training, since the arm muscles vary in volume. The average weight of dumbbells may be small for some beams and too large for others. It is considered optimal for a burning sensation and a feeling of fatigue to appear in the area being worked on at 13-15 repetitions of the exercise.

Clutching the body during exercise.

It is important to learn to relax during training in order to feel the work of the target muscles and correctly emphasize the load.

When performing exercises, it is important to follow the correct technique and rhythm for the exercises to be effective. It is important to remember that if there are errors in movements, the physical load will shift and be distributed to other muscles, making the training useless.

It is important to remember that if there are errors in movements, the physical load will shift and be distributed to other muscles, making the training useless.

Too much weight in the first classes.

It is a common mistake among beginners, which leads to the fact that elements are performed with incorrect technique, which is quickly fixed in muscle memory. Further correction will be difficult for the athlete and will require some effort from him. That is why it is recommended to first perform a set of exercises with the smallest weight in order to hone the technique and consolidate it at an automatic level. Only then will the weight of the weights need to be increased.

At the beginning of the workout, be sure to do a warm-up, which will warm up the muscles and speed up blood circulation. At the end of the session, it is recommended to stretch to return the muscles to their original condition.

Let us repeat that to train for strength, you need to perform 3 sets of 8–10 movements each. The dumbbells should create such a load that the last movements in the last approach are difficult. It is worth making a reservation here - “with difficulty” means that the movement is performed, but it is difficult or impossible to maintain the correct technique of the exercise.

To more accurately control this condition, remember what “muscle failure” is. This is the point that indicates the inability to perform the movement with proper technique. It is the correct execution of the exercise that gives the result. At home, monitor the position of your shoulder blades, elbows, knees, hips and shoulders. If you feel unable to do a repetition without breaking the exercise technique, rest. You have selected the appropriate weight of the projectile if this feeling occurs on the tenth repetition of the 3rd set.

To select the appropriate weight, start doing the exercise with minimal weight. This is also very useful because you will initially learn how to perform the exercise correctly using the technique. The weight of the projectile depends on how many muscles are involved in the exercise. To train your back or abdominal muscles, you will need a weight 2-3 times heavier than to train your biceps or triceps. Also, the wider the muscle, the heavier the dumbbell required to train it.

A feeling of lightness after completing a set of approaches indicates that the projectile is too light. The projectile must be increased by 5–10% of the previous mass. Moreover, it is necessary to increase the projectile, and not the number of movements. Maintain the same number of sets and movements throughout your workouts.

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Updated: 04/01/2020 04:43

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Exercises for different muscle groups

You can easily find detailed complexes for beginners and intermediates on the Internet; it makes no sense to give them here. We will only tell you which muscle groups are trained when performing certain exercises.

The deltoid muscles of the shoulder are strengthened using a dumbbell press from a lying position. Simultaneous swings of apparatus help pump up your biceps, and bending over with weights helps pump up your back muscles. Let's not forget about classic squats and lunges to train leg muscles. And to become the owner of abs of steel, perform torso lifts, holding your hands with dumbbells behind your head.

All exercises with dumbbells are performed 8-10 times in 2-4 approaches. Increase the load gradually and be sure to monitor your blood pressure.

Measure your pulse before starting a workout and after performing each exercise. If in the latter case the pressure does not return to normal for several minutes, reduce the load slightly. If the pulse, on the contrary, practically does not change compared to the norm, the load should be increased.

What are kettlebells suitable for?

Supplementing strength training with cardio

Kettlebell exercises have a wide range of motion and significantly raise your heart rate, making them a cardio workout as well as a strength workout.
This is a great option for those who hate the treadmill and other cardio equipment. By diversifying your workouts with kettlebell exercises, you will pump up your endurance and train your cardiovascular system.

Here are some popular kettlebell exercises that will help you get your heart rate up quickly:

1. Kettlebell snatch.

2. Throwing weights onto your shoulders.

3. Bent over with a kettlebell.

4. Turkish get-ups from the floor.

5. Kettlebell swings.

Explosive Strength Development

Many kettlebell exercises develop explosive strength—the ability to exert maximum force in a minimum amount of time.

Explosive strength is necessary for many sports, such as basketball and CrossFit. In addition, explosive exercises help overcome stagnation in training when the weight reaches a certain point, and then progress stops.

Here are some exercises to develop explosive strength with kettlebells:

1. Kettlebell swings with resistance.

2. Sumo squats with jumping.

3. Lifting weights over your head.

Making exercises more difficult due to instability

Unlike dumbbells, kettlebells move the center of gravity 15-20 centimeters away from your hand, so they are more unstable. To hold the weights during exercises, you have to strain much more.

For example, if you do squats with a kettlebell, holding it in a vertical position with the heavy part facing up, you have to put in extra effort to keep the kettlebell from falling and hitting your arm. The same goes for the kettlebell snatch and overhead squats. These exercises will be easier to perform with dumbbells.

Uniform body development and functional strength training

Exercises with kettlebells do not involve any specific muscle group, but the entire body. For example, during kettlebell swings, not only the pectoral muscles and shoulders work, but also all the muscles of the core, legs, and buttocks.

By training with kettlebells, you evenly pump your entire body and develop functional strength, which can be useful in life.

Increased grip strength

Because the kettlebell handle is curved and often quite thick, it requires more wrist strength to hold it securely in your hands. This can be used to prepare your wrists for other exercises.

For example, bent-over kettlebell rows build grip strength and prepare your wrists for pull-ups and other bar exercises.

To practice striking techniques

To train “shadow boxing,” the weight of dumbbells for girls should be light: 0.5–1 kg. If you are strong enough, 2kg may be suitable. Choose what weight will be most comfortable.

The main requirement is that the dumbbells have strong handles. The dumbbell needs to be held securely in your hand. Otherwise, stock up on a second mirror, since the dumbbell can fly out of your hand at any moment.

If after approximately twelve repetitions of the exercise muscle fatigue is reached, you have found the optimal weight for you. Typically you perform two or three sets of exercises with short breaks between sets

It is important that you can also clear the last repeat of the series. This means that you should always perform the movements slowly, quietly and even with your breath

A large-area mirror makes it easier for you to self-monitor. If the exercise with the selected weights is very difficult, you should always choose an easier version.