You don’t always have to use complete barbells or dumbbells for training. It is also possible to simply use weight plates. This makes sense especially when all bars in a gym are in use and only single weight plates are available. This kind of training can also be done at home and serves as an alternative for training with complete barbells or dumbbells. The advantages and functions of the training with weight plates are similar to the training with barbells and dumbbells.
What is to consider for the training with weight plates?
Training with weight plates is evenly suitable for men and women. It is especially recommended for building muscles but can also be used for tightening the body and increasing fat burning. Weight plates are available with different weight, but it is recommendable to use only light weights in the beginning of the training. With increasing training progress, you can use heavier weights. The same should be considered for the number of reps: Don’t overwork your body in the beginning, it is better to increase the number of reps after some time and start with a small number.
It is important to do the exercises correctly right from the beginning and try to avoid typical mistakes. Therefore you should get introduced to this training method by a gym trainer who can show you how to do the exercise in the correct body posture. You can train with weight plates alone or in combination with complete barbells or dumbbells, but care for all groups of muscles to be trained equally. This is the reason why it is reasonable to create a workout plan together with a trainer. This plan consists of information on
• Weights
• Exercises
• Repetitions of single exercises
• Change of exercises
Using weight plates you can train all groups of muscles. The balance especially improves by the training without a machine because the movements are not supported. This causes the use of so called supporting muscles and increases the efficiency of the training. The exercises can be done in a standing position or in seated or recumbent position by using a flat bench or weight bench.
Building muscles by training with weight plates
If you want to use the training with weight plates to build muscles, you should especially care for variety of the exercises. It is recommendable to train with complete barbells or dumbbells in addition and change the exercises regularly so the muscles won’t get used to the exercises that stimulate them. Furthermore you should change the weight of the weight plates as well as the number of reps regularly. Constant training is important, but as training breaks are very important, you shouldn’t train more often than three times a week. Weight plates offer many possibilities: they can be used to train different groups of muscles like arms, chest, shoulders, abdominal and leg muscles.
How to avoid common training mistakes
If you want to train with weight plates, you should try to avoid typical mistakes. A firm standing position is essential; for training in a seated or recumbent position, the legs should always stand on the ground firmly and the knees should be in a rectangle position. Always hold the weight plates with both hands and embrace the edge of the plates. Don’t stretch your arms or legs completely, this can lead to injuries. The arms and legs should still be in a slight angle when being stretched. When training with weight plates all movements should be done slowly and controlled. This training can be very efficient if you manage to avoid common mistakes and train regularly. You should also get some variety into you training plan.
Here you can find the available weight plates on fitnessmarkt.com.
Published on: 9 January 2015