Benefits of dumbbell exercises
In a home gym environment, dumbbell workouts are the easiest to start with. As a beginner at your own home, you can start with a light weight dumbbell and start pressing your biceps just to have a feel of it. Exercises with dumbbells provide an excellent full body workout in a compact home space.
The main advantage of dumbbell workout routines is that in addition to the exercise of the main muscles, dumbbell exercises also require the provision of various stabilizing muscles. This is in contrast to exercise on gym type machines where the main targeted muscles are isolated and are the only ones used.
Exercises with dumbbells and dumbbell exercises allow the complicit muscles to develop together and prevent muscle groups from developing independently and out of sync. You can start training your body with a weight, which is most suitable for your naïve muscles.
Comparison of 7 dumbbells for exercise at home
|AmazonBasics Neoprene Dumbbells 15-Pound||15||Dark Grey||See Details|
|YES4ALL 60 lbs Adjustable Cast Iron Dumbbells||5--60||Black||See Details|
|Bowflex SelectTech 552 Adjustable Dumbbells||5-52.5||Black, Red, Grey||See Details|
|SPRI Vinyl Dumbbells||10||Orange||See Details|
|CAP Barbell 40-pound Adjustable Dumbbell||40||Black||See Details|
|CAP Barbell SDPP-024 Color Coated Hex Dumbbell||12||Black||See Details|
|Tone Fitness 20-Pound Hourglass Shaped Dumbbell Set||2--5||Pink, Green, Purple||See Details|
Commonly used techniques
Dumbbell using techniques are very simple. Dumbbells are paired weights that you need to pull them against the gravity. It is the motion of these dumbbells, which differentiate between different workouts.
Because dumbbell exercises do not usually isolate muscles, self-deceiving can be very tempting. Self-deceiving involves using body movements that help you perform a dumbbell exercise more easily.
An example of cheating would be to swing the upper body back and forth while flexing the biceps. Although dumbbell exercise is easier to perform, you effectively deprive yourself of gains in targeted muscle groups.
It is therefore recommended to use and maintain good posture during dumbbell exercises. Try to keep the upper body still during exercise to minimize the risk of cheating.
One of the benefits of using dumbbell exercises in your workout programs is that they only require access to a pair of dumbbells and a training bench. By using only these two devices, you will be able to perform hundreds of exercises and create many dumbbell sessions that target all major muscle groups in your body.
The dumbbells are available in different sizes and styles, but you must choose between a set of dumbbells where each dumbbell has a fixed weight or an adjustable weight set, where you can add different weight settings to your dumbbells.
A set of fixed weight dumbbells will be more expensive, but will bring you greater ease of use, while adjustable weight sets need to be adjusted each time you perform a dumbbell exercise.
Taking adequate precaution
It is important that you learn some of the workouts from professionals before starting to use it at home gym. There is always a chance of injuring yourself if you do not know what you are doing.
You should exercise caution when incorporating dumbbell exercises into your training program as the risk of injury is particularly high. Since your body is not in a fixed position, unlike the use of gym-type devices, it is particularly important to maintain good posture throughout an exercise.
In addition, you should be careful when choosing dumbbells on the floor and put them back slowly after using your dumbbells because the risk of injury is high.
Best dumbbell workouts
There are hundreds of workouts that can be practiced in a home gym. But we prefer a number of workouts, (1) Dumbbell Bench Press (2) Alternated Biceps Curl (3) Shoulder Press (4) Triceps Kickback (5) Kneeling One Arm Row (6) Lateral Raise (7) Lying Fly (8) Upright Row (9) Stationary Lunge and (10) Toe Raise. The details schematics of all these exercises can be found in dumbbell-exercises
A few best dumbbells for exercises at Home
AmazonBasics Neoprene Dumbbells 15-Pound
You can add resistance training to your workouts with the AmazonBasics Neoprene Dumbbell, set of 2. Resistance training tones muscles and strengthens your strength, but it can also burn calories, increase energy levels and protect your muscles bone health.
Ideal for beginners and advanced fitness enthusiasts, the AmazonBasics neoprene dumbbell set is available in a wide range of weights ranging from 1 lb to 20 lb (each pair is sold separately). You can choose the right amount of weight for your routine, your preferences and the number of repetitions.
The dumbbells are covered with an easy-to-handle neoprene lining, which ensures a secure grip during use. The rubber-like coating also protects the floors and allows the use of weight inside and outside.
The dumbbells not only provide a clearly printed number on each end, indicating their weight, but they also have a color code for easy identification. Color coding allows you to quickly enter the desired amount of weight, which is especially useful when working with multiple sets of weights.
The weights of these dumbbells are not exact. Nobody can tell it and you would not bother to weigh them to check them. If you were worried about a slight difference in weight, you probably would not have bought a set of weights of $ 20. The support is cheap, but it is strong enough to weigh over 20 lbs and is certainly better than not having support at all. It also goes together easily! The colors of the dumbbells are exactly as in the picture. The weights are comfortable to hold and the neoprene coating seems to be of good quality. These weights will last a long time (I mean, unless you throw them at home). You will be really happy with this purchase and you probably would definitely recommend it if you are looking for a simple starter kit!
YES4ALL 60 lbs Adjustable Cast Iron Dumbbells
Strong cast iron plates coated with black paint prevent rust and corrosion from lasting. The contoured textured chrome handle minimizes hand fatigue while maximizing grip and controlling comfort. Threaded ends with star clamps provide safe training and easy card changes.
For starters, the weights are of excellent quality. They are neither friable nor rolled and the handles are sturdy. They also have serious knurls, so I would wear gloves if you tend to tear calluses. In fact, when it comes to value for money, these weights are a bargain and are perfect for an entry.
There is a small problem for more advanced risers, although this seriously diminishes the usefulness of this set: the dumbbells are short and thick. A 5 lb. Yes4All is actually thicker than a 10 lb one. If you plan to move heavy loads, using these weights will quickly limit the weight you can add to the dumbbell.
Bowflex SelectTech 552 Adjustable Dumbbells
By simply turning a dial, you can automatically change your resistance by 5 lbs. Up to 52.5 pounds of weight no need to pick up 30 different dumbbells to get the desired result, these adjustable dumbbells replace 15 sets of weights! All you need is two SelectTech 552 dumbbells to transform your body forever.
The adjustment mechanism is easy to use and the increase in weight makes a lot of sense. They start with a 2.5 lb increase with the lowest weights and a 5 lb increase with the highest weights. You can do everything you can with dumbbells, shoulder presses, curls, tricep extensions, rows, flies, lunges, etc.
The plates move a bit, which can be scary at first. However, you will have never touched and you will develop confidence in the equipment over time. The weights are not perfectly weighted, which means you want the two red bars to line up when you do your exercises. Maybe all this is in your head.
These things are a small price to pay for the space and money you save with these. Sometimes you may place the dumbbells just near your workout bench. Yes, it’s a strange and lazy thing to avoid when you try to train, but that’s the way the human mind works sometimes. These really make your gym at home much more versatile and take up almost no space.
The price may seem high at first, but consider the cost of buying all the dumbbells you want. Then you can buy something like a 12.5 lb dumbbell not knowing if you’ll use it one day or not. Also consider the cost of a monthly membership to the fitness center, plus the associated transportation. Not to mention the wasted time coming and going at the gym. If you have these benches and a good quality bench (do not go cheap), you can stay in shape if you are motivated.
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