No piece of equipment is so versatile. No matter where you are on your fitness trip, dumbbells should be a part of it. Not only are they convenient to use, dumbbells are also relatively inexpensive, and their versatility makes them useful for a wide variety of exercises. All this build on a smart investment for both your body and your wallet. Here are some reasons why dumbbells take the first place among exercise equipment. Dumbbells are a great cheap strength training option; they are easily available and are sold in most major sports equipment stores.
So, how much money will you have to spend?
The cost depends on the weight of the dumbbell, which means that heavier dumbbells will cost more. If it happens that the heavier ones are out of price, don’t worry because you can still get great training with lighter, i.e. cheap dumbbells. You can manipulate your repetition scheme by doing more repetitions or reducing the length of the break to put tension on your skeletal and muscular system. Do fewer repetitions and a longer rest period with heavier dumbbells and increase repetitions and reduce rest time with lighter weights.
Versatile and efficient prop
Adults are recommended to have full body strength training at least twice a week. Dumbbells can be used for any multi-joint exercise that targets large muscle groups in the body – such as squats and chest push-ups. Dumbbells can be used in various exercises of the upper, lower body and abdomen, and they are also a suitable option, because they can be used anywhere, at the gym, at home, and even outdoors. They are easy to transport, do not take up much space, and, if two is too much for you, leave one and move on. When you have access to a set of dumbbells, the sky is the limit in your choice of exercises.
Benefits of Dumbbell Exercise
Load training is important for optimal health and fitness, and among other things, it improves balance, blood glucose management, sleep, heart tissue health, metabolic rate and body composition. Dumbbells are great for strength training, because they put a special load on the skeletal system in order to improve bone density. They also cause the muscular system to increase muscle mass, metabolism and eventually the function of the whole organism. The Infinity fit fitness app offers numerous exercises and workouts with dumbbells that you can do at home, at the gym or outdoors. Simply wherever you want. You don’t have to think about what exercises you would do and how many repetitions you need, just download the application, choose your favorite program, bring a couple of dumbbells and choose the desired training environment.
Another benefit of using dumbbells in strength training
Exercising with dumbbells helps to balance the strength, because they give an equal load on both sides of the body. Dumbbells can be an ideal external resistance when you do isolation exercises for certain muscle groups – like the biceps, and they are just as useful for movements – such as walking a stride – to work several muscle groups at the same time.
Weight is important
When looking for dumbbells, there is no a type that is superior to another. The most important thing is to choose the load or load range you need. The type of dumbbell you choose may be related to the actual weight of the dumbbell. You will find that vinyl-covered dumbbells come mostly in lighter weights, while adjustable dumbbells come in heavier weights, from 25 to 50 kg. Dumbbells with rubber ends usually cover a wide range of weights. Whatever you choose, it is equally good. As we mentioned earlier, just about any dumbbell can serve. However, if you have a budget, you maywant to invest in two or three initial sets of dumbbells. A small assortment of dumbbells will allow you to choose the appropriate weight based on the size and type of muscle groups you are working on. For example, you will be able to do heavier weights when working your legs, and lighter for your triceps and biceps, or use one heavier dumbbell when performing a multi-joint exercise, such as a rotation step.
Increased muscle stabilization and activation
One study compared the activation of the chest, triceps, and biceps muscles when performing a bench press with a barbell, a bench press on a smith machine, and push-ups with dumbbells. Thrust with dumbbells on the bench and with a barbell are similar in activating the muscles of the chest as well as the triceps. Biceps activity was significantly higher with dumbbell exercises. Why? Dumbbells require greater stabilization. That is why we rarely see an experienced exerciser with thin arms. Greater stabilization is needed with dumbbells, and in turn more muscle fibers are activated.
Greater freedom of movement
When performing a bench press, the arms and shoulders are fixed in one position and move through a given range of motion. In contrast, the push-up with dumbbells allows you to slightly change the pattern of movement and let the shoulders move freely. The bench press has a set range of motion, because of this fixed position, you will have problems with the bar if it goes down to the area where you feel pain. By pushing the dumbbells, you can rotate the shoulders outwards or inwards, or lower the dumbbells lower or higher towards the body to specifically target the muscles and make a pain-free movement.
