Dumbbells (this is a Russian word derived from the German “hantel”) – a kind of free weights for training mainly power-oriented. The dumbbell is a paired collaterals in the form of balls, discs or hexagons and connecting them “stick”. Such a seemingly simple and uncomplicated design makes the equipment easy and very effective for strength training.
We offer you detailed material on how to choose dumbbells for training at home. Use free weights for muscle development, fat burning and strength gains are few who doubt. Dumbbells are versatile, effective and very user-friendly equipment for strength training and muscle-building at home.
The advantages of buying dumbbells for workout:
- dumbbells – this is actually the most effective equipment for the development of the body muscles
- is the universal inventory: with a pair of dumbbells you can perform at least a few dozen exercises and their varieties
- dumbbells are compact, which makes them suitable for home workouts
- dumbbells are a reasonable price with a very long service life
- dumbbells is enough mobile inventory, you can take them with you to the cottage, on a journey when moving to a new apartment to continue to effectively train in spite of life’s circumstances
- dumbbells are effective not only for strength training, but also for interval and cardio workouts for fat burning
FITNESS EQUIPMENT: detailed review
Molded (cast) dumbbells
Prior to selecting dumbbells, you should familiarize yourself with their design features. All these collaterals are divided into two large groups: non-separable (cast) and portable with the ability to change weight.
The main feature of a collapsible dumbbell is a constant weight, which cannot change. Plus molded dumbbells is the fact that during training time is required for the weight change weights, you just need to get another pair and continue to do. The necessary weights can be prepared in advance before the execution of the approach, side by side with him. With a collapsible dumbbells you will have to spend time removing and adding pancakes.
Nonseparable weights will approach two groups of trainees:
- For those, who trains for muscle tone or weight loss. Change the weights of the shells in such a training mode is not particularly required. You can choose dumbbells of a moderate weight that will be comfortable for almost all of the performed exercises. And this will be enough to arrange training for small muscle tone and burning fat at home. A noticeable muscle growth in these occupations should not wait, but good shape and good terrain can be purchased even without increasing the weight of the weights.
- Those who have the opportunity to buy a small “dumbbell row”. If you focus on the growth of muscle and serious exercise, a dumbbell molded may be suitable only under condition of presence of several pairs of different weight (at least 3-4 pairs). And as you progress, strength will most likely have to purchase more weight. Before you choose a dumbbell of similar design for home training, you should soberly assess not only their financial resources, but also the availability of free space in the apartment: the presence of so many “iron” (5-6 pairs of dumbbells and more) can significantly reduce the usable space of the home.
Types of non-collapsible dumbbells
Solid and other types of molded dumbbells are made of different materials, each of which has its own characteristics:
- Metal dumbbells. Metal dumbbells can be alnaimi, and national teams (the ability to change the weight in the second case is still missing). These weights are very durable and relatively inexpensive. Relative disadvantage among some trainees argued that with metal weights easier to get injured. But this is a very controversial statement, the trauma of the different types of dumbbells about the same, but dropping it accidentally on the foot can any dumbbell.
- Rubber (rubber) dumbbells. Rubber coated weights nicer to touch than metal, to engage with them more comfortable. It is believed that for home practice, this option is more convenient and less likely to damage the floor covering. Inside the rubber shell can be a metal (this is a good option) or bitumen (the durability of such products can be frustrating).
- Vinyl (plastic) barbells. Vinyl dumbbells filled with sand or some other material. This shells usually of small weight (5 kg). They are mostly designed for teenagers and women. In the context of the purposes for which they are used, we can say that such options do not have noticeable deficiencies. But of course, men like a little weight of dumbbells is hardly suitable for serious strength training.
- Neoprene dumbbells. Dumbbells with neoprene coating is also the most common light weight. Convenience neoprene dumbbells is that they will not slip in sweaty hand, but the surface of these shells can be damaged over time.
Before you choose a dumbbell for the acquisition, clearly define the nature and objectives of the training, then it will be easier to resolve the issue with the choice of weights, number of pairs, etc. it is Important to understand that the appearance of the dumbbell is secondary, the main thing is still the quality and performance.
What sealed the dumbbell is better to choose?
In terms of ease of use for the weight training we recommend to buy chrome dumbbells hexagonal shape (in the form of hexagons). Among non-collapsible dumbbells is one of the most popular and convenient options for a comfortable classroom.
We recommend you to choose the option of dumbbells for four reasons:
- Weights in the form of hexagons (hexagonal shape) not rolling on the floor that does not create additional inconvenience during training. In addition, these dumbbells are more stable if you perform the exercises based on those in the bar (as in the GIF above).
- In such gantela arms have a shallow notch or in other words “anatomical” shape, slightly thicker in the middle.
- Rubberized coating pleasant to the touch and safe for flooring (compared to, for example, with metal weights).
- These dumbbells occur and a large weight (30 kg + ), so I can buy a whole set of different weights.
What weight of dumbbells to choose disposable?
For girls
Girls, it is advisable to use a weight of 2 to 10 kg, steps of 2 kg. do Not have to purchase the whole set (for example, 2 kg ,4 kg, 6 kg, 8 kg, 10 kg), it is possible to buy more weights gradually as you progress in training. While 8-10 kg would be required primarily for the development of the lower body (legs and buttocks). Very small dumbbells-1 kg to buy makes no sense – the burden is so small that it would hardly give a noticeable effect even at the initial stage of the training.
A set of weights from 2 kg to 10 kg is fine for interval training for weight loss and a little muscle relief. Well those girls who wish to continue progress in the power direction may be required and heavier weight – up to 15-20 kg (in this case it is better to consider to buy collapsible dumbbells).
Strength training for women: exercise + plan
For men
Male physiology is different from women’s. Bones men have thicker, stronger tendons, muscles stronger and bulkier testosterone stands out more. Accordingly, the exercising men need heavier weights. Pick up the dumbbells easier 5 kg no special meaning – less weight just will not give the load to which the muscles react by increasing strength and muscle mass.
Therefore, beginners workout men it is advisable to acquire a set of weights from 5 kg to 20-25 kg. If you continue to do strength training at home for muscle growth, then you will need heavier weights, especially for performing sit-UPS. The alternative may be a rod, which is great for training the legs at home.
For a teenager
Start the workout with the same 2 kg or 4 kg dumbbells, gradually adding weight as you development and growth of sports results. While regularly training the young men of 15-16 years sometimes are stronger than some of the adult men – it all depends on the individual and the nature of the training. Teenagers should not be afraid of strength training. Training with weights young athletes will only benefit, but provided that they are under the supervision of a competent mentor.
Collapsible dumbbells
If you are on a long workout, it makes sense to choose collapsible dumbbells with interchangeable weight. This option will allow in the future to increase the weight of the weights to heavy (up to 50 kg), it will be enough to buy new pancakes to the existing sets. The handle is collapsible dumbbell called a dumbbell neck. Its design is very similar to the Griffon, only the length is shorter.
Collapsible dumbbells are a great option for those who is ready for serious training at home for several months (and maybe years). Heavy patterned dumbbell is able to partially replace the barbell when training large muscle groups and, in principle, are valuable and indispensable tool for muscle building in the home.
Dumbbell vultures
Fingerboards are made of modern typesetting dumbbells, usually of chrome-plated steel is the perfect material for such elements. It does not rust, not afraid of sunlight, easy to clean. Rarely come across products with plastic fingerboards, but this option to buy is not recommended because of low strength and fragility.
Have produced by Russian and foreign industry of vultures dumbbell two standard diameters:
- 25 mm (inch), this standard came to us from USA
- 30 mm is the European version
- 50 mm – non-standard short necks with bearings (this is not quite a dumbbell, but rather a mini-bar)
When choosing the fingerboard for collapsible dumbbells, note the following characteristics:
- Is there abrazivnie of the fretboard for a more comfortable grip
- Is there a bulge in the middle of the neck (anatomical form)
- If there are notches or not (though the options are vultures without notches now very rare)
- What type of locks are used with threaded or smooth
- What is the length of the neck (usually the larger the stamp, the more pancakes you can hang)
- What is the length of the seats, i.e. sites on which to put on pancakes (the bigger it is, the harder will be the maximum possible weight of a dumbbell)
If you plan to use the barbell at home, it is logical before you choose dumbbells, to wonder about the unification of the dumbbell rod and vultures, that is, to acquire the vultures of the same diameters. In this case, you can use the pancakes like barbells, and dumbbells.
Pancakes for dumbbells
Pancakes for dumbbell structurally similar with pancakes for rods and even bore diameter often have the same (25 or 30 mm) and differ only little weight and geometrical dimensions. Production material, they can be all metal or rubber (the latter is more convenient for the house, because it does not damage the flooring). In modern models of faces are generally rounded.
The pancakes weight ranges from 0.5 kg to 5 kg, Some male athletes sometimes use pancakes 7.5 kg and 10 kg off the bar landing right diameter, but they can be difficult to exercise because of the large external diameter. Picking collapsible dumbbells can vary depending on the manufacturer.
If you buy pancakes for the dumbbells separately from the fretboard, then please note that the diameter of the neck and the diameter of the discs should be the same.
Fastening system
Locks for dumbbells come in three main types:
- Nuts. The nuts are wound onto the threaded tips of the vultures. Overall this is the most secure type of fastening, although such weights are going a bit slower. The twisting required precious seconds, which can reduce the effectiveness of drop-sets. This kind of locks is the most common, inexpensive and convenient.
- Clips. Clamps are used to smooth the tips of vultures. Structurally, they are different. The most popular option – the spring-clamping ring. They are also good, but a little less reliable than the nut, and may be worn. In addition, a tight ring is not always convenient to open (especially girls). For ease of use it is advisable to buy clamps with plastic tips (as shown below).
- Locks with the stopper. Locks with stopper also used to smooth the tips of vultures. Their advantages – quick change drive and high reliability. Classic locks are quite durable, they are easy to put on and take off. But for dumbbell vultures this mounting system is less popular.
In any case, before starting another set the security locks should be checked. If the team dumbbell collapse during exercise – effects can be unpleasant.
Selection of dumbbells in case
Very interesting and convenient option is a set of dumbbells in case (a special case). It can come in handy for those who often change their place of residence, living in rented apartments, often resting in the country or periodically leaves for a long business trip for a few weeks or months. With such a lifestyle a sports suitcase will keep the training regimen regardless of the circumstances. And in General, in the case of a dumbbell is very convenient to store at home – they will always be neatly stacked in one place.
Often in addition to a pair of dumbbells in the composition of such sets is also a small collapsible neck for the rod. Before you choose dumbbells in a case for purchase, you can pay attention to these sets: the presence of not only dumbbells, but barbells to diversify training and to expand the Arsenal of the performed exercises. In addition, it is better to purchase a set with a large set of scales. As you progress to small dumbbells you may need to purchase a new pancakes and places them in the suitcase will be gone.
Tips for choosing a collapsible dumbbells:
- Quality dumbbells is not necessarily produced by well-known Western brand – don’t overpay for the name.
- Don’t neglect the pancakes 0,5 kg even if they are not included – purchase separately; for many of the exercises need is small steps in weight gain of weights 0.5-1 kg.
- As you progress in power terms get new pancakes 5-10 kg.
- Unify the diameter of the Griffon (if any) and purchased dumbbells – so much easier.
- Be sure to check the quality of the locks and neck. The nuts should be easy without effort and difficulty to cheat. Tightened clamps are obliged to sit tight on the fretboard without a hint of slip, but easy to decompress, to change pancakes during the training passed quickly.
- Note the collapsible dumbbell in the suitcase is a great option for workouts at home.
What weight portable dumbbells to choose?
For men
Men for the first time, you can buy collapsible dumbbells at 20-25 kg, the weight should be enough for beginners to do at home. A further increase in the weight of the shells is possible through the acquisition of pancakes on 5 kg, 7.5 kg and 10 kg (progression dumbbell 30-40-50kg will no longer seem exotic).
Loading dumbbells the and convenient, you can always increase the weight of the projectile, simply acquiring additional pancakes. Of course, the vultures mens dumbbells should be long enough for pancakes to have enough space. Men is better to take the maximum length of the dumbbell neck (35 cm or more).
For girls and teenagers
Girls usually acquire a portable 10 kg dumbbells, the weight should be enough for beginners to do at home. It is desirable to have in a set of small pancakes with 0.5-1 kg. More major steps in changing loads can impede women’s training, making the shells too heavy. Over time, the muscles will grow and you can buy pancakes on 5 kg to increase the load.
Recommendations for girls just and for teenagers. While the young men it makes sense to buy a dumbbell vultures “for growth”, because as they grow older and maturation of weight will need more and more heavy. To begin training in adolescence, preferably with comfortable weights and under the supervision of a coach.
Workout with dumbbells
If you have selected dumbbells for training at home, let’s take a closer look at the training with weights itself.
How to determine the weight of the dumbbells for exercises?
When training in bodybuilding-style in most exercises the weight of the shells need to find a way to be able to perform 6-12 repetitions “almost to failure”. That is to be achieved, time spent under load, which is necessary to launch mechanisms of growth of muscle. Too few repetitions (<5) may give an increase in power, but will not lead to a significant increase in muscle mass.
In some movements (dumbbell bench press lying, squats, a lifting on a biceps) gives good results, the scheme approaches-5×5 reps – get a good increase in weight and in power terms. And of course, weight should be chosen so as to fulfill the required number of repetitions is technically clean and without cheating.
Is it possible to pump up muscles at home? In strength training, very important motivation – you need someone with “fire inside”, which makes the athlete over and over again to take up the weight and do the whole complex of sets and reps, overcoming laziness and temptations. In the presence of motivation with even the simplest equipment there is a chance to succeed in the training, provided, of course, competent construction workouts, rest and diet.
PROPER NUTRITION: where to start
General rules of exercises with dumbbells:
- Before the main approaches necessarily performed a warm-up.
- Working approaches should be of sufficient intensity to trigger the anabolic response of the body (if you are working on muscle growth).
- Muscle exercises with heavy weights for 8-12 repetitions 4-5 sets.
- To burn fat and light muscle tone exercise with light weights for 15-20 reps, 3-4 approach.
- Exercises and their variants need to be changed from time to time to avoid habituation of the muscles to stress.
- Training stress should be alternated with adequate periods of recovery, which, in turn, consists of two “components” – rest and nutrition.
- Exercise should be regular, with the planned capacity loads.
- It is important to observe the correct technique of the exercises.
- For weight loss and fat burning 1-2 times per week you should perform cardio workout or HIIT workout.
Strength training for men:
- Day 1: Back and biceps
- Day 2: Legs
- Day 3: Chest and triceps
- Day 4: Shoulders
Strength training for girls:
- Day 1: Back and biceps
- Day 2: Legs + Shoulders
- Day 3: Chest and triceps
- Day 4: Legs
If you are working on muscle mass, often than 4 times a week to train is not recommended. If you are working on burning fat and plan to work out 5-6 times a week, then strength training can be alternated with cardio workouts.
Exercises for chest and triceps
1. Dumbbell bench press from chest
2. Breeding hands with dumbbells
3. Pullover triceps and chest
4. Bench press for triceps
5. Lead hands on the triceps
6. Straightening hands lying on the triceps
Exercises for back and biceps
1. Deadlifts
2. Thrust dumbbell
3. Pull the dumbbell with one hand
4. The bending of the arms at the biceps
5. The bending of the arms at the biceps with the change of hands
6. Bending of hands on a biceps with a hammer grip
If you have a bar, then start training back and biceps with pull-UPS. Even if you are not able to catch up and have never done this, be sure to check our article with step by step instruction on pull-UPS.
Exercises for the shoulders (deltoid muscles)
1. Dumbbell bench press for shoulders
2. Lifts hands in front of him
3. Breeding hand in hand
4. Lifting dumbbells to chest
5. Breeding hand in the slope
Exercises for legs and buttocks
1. Squat with dumbbells
2. Sumo squat
3. Lunge in place
4. Lunges forward
5. Lunges ago
6. Bulgarian lunges
7. Lateral lunge
8. Diagonal lunges
9. Swing leg with the dumbbell
10. The bridge on one leg
Thanks for the gifs youtube channels: Live Fit Girl, HASfit, nourishmovelove, Linda Wooldridge, Lais DeLeon, amynicolaox, Noel Arevalo, FitnessType, Selena Lim, Puzzle-Fit, LLC.
Key findings:
- Patterned dumbbell with interchangeable weight, ceteris paribus more advantageous purchase for your home workouts than the monolith.
- Dumbbells is less traumatic than the rod. When working with dumbbells is not required by the insurer, the trajectory of the movements is more natural due to the fact that the two shells move independently of each other.
- Dumbbells is effective for training the upper body. However, with increasing of fitness to perform the squats and deadlift heavy dumbbells 50 kg athletes-men will be missed: would have puzzled the acquisition rod.
- Home training with weights is a good temporary alternative for those who would like to visit the gym, but for one reason or another, not yet able to do this. However, such workouts at home effective and valuable in themselves.
- Some people don’t go to the gym, ashamed of his body (due to excessive thinness or, on the contrary, due to the extra weight). In such a situation to begin to train at home to work on the form and then go to the gym is a very reasonable tactic.
See also:
- Crossfit: what is it, benefits and harms, circuit training and how to prepare
- Core muscles: what is it, why needed, exercise + lesson plan
- TABATA training: 10 ready-made exercises for weight loss