Dumbbells and weights provide a variety of workouts for a wide range of muscle groups, as well as for beginners and advanced exercisers. You are not dependent on the opening hours of a gym, because you can get dumbbells and weights at home. However, it is a free workout, unlike training with machines, you will not be assisted in performing the movements. You are encouraged to keep your balance when training with dumbbells and weights, which leads to the fact that you use a lot of auxiliary muscles. A special efficiency is guaranteed. On the one hand, the training serves to build muscles, on the other hand, to burn fat.
Advantages of training with dumbbells and weights
Training with dumbbells and weights has some advantages:- Fat burning
- Muscle building
- Improvement of posture
- Improvement of coordination
- Movements during training with dumbbells and weights are similar to natural movements in everyday life
- increase in strength due to more efficient cooperation of muscles
- Training can be done anywhere.
When training with dumbbells and weights you do not need to buy additional training equipment, you save space. However, for efficient training you should buy different dumbbells and weights to be able to train with more weight in the further course of training. You can train all muscle groups, you can do the workout standing or additionally with a dumbbell or flat bench.
Muscle building with dumbbells and weights
For muscle building, training with dumbbells and weights is perfect, but you should keep in mind some things for special efficiency. Training should be short, intense and varied. Variety with different weights and different exercises stimulates the muscles. At the beginning of training with dumbbells and weights, you should train only with low weights to avoid overloads and injuries. You should train only for a short time in the beginning and then increase the training time as the training progresses. The muscles should not get used to the same workout, so it is important that you change the repetition numbers of each workout and the exercises with dumbbells and weights. You should make sure to train all muscle groups as much as possible. When training with dumbbells and weights, also make sure that you have sufficient recovery periods. You should take the necessary breaks between the training phases. Regular training is important, but you should not train more than three times a week. Toning by training with dumbbells and weights
Training with dumbbells and weights is suitable for toning different parts of the body; for example, women can get a firmer bust. A firmer abdomen is desired by both men and women; you can tighten the abdomen through targeted training. You burn fat, build muscle and tone the body parts. With training, fat storage in the tissues is prevented. Even in physiotherapy and rehabilitation training with dumbbells and weights is used, but you should train only with light weights. In this case, the training is done under the supervision of a physiotherapist.The training plan is important
For training with dumbbells and weights it depends on the right training plan. On the Internet you can find suggestions for training plans, but you can also go to the gym for advice and a training plan. The training plan will specify the dumbbells and weights to be used, the exercises, the number of repetitions and the alternation of exercises. It always comes down to a total body program that involves all muscles in the workout. Make sure that the workout can be done without much effort. Once you have experienced initial success, you can train with heavier dumbbells and weights and repeat the exercises more often. Over time, you can buy heavier exercise equipment or upgrade the dumbbells with heavier weights. If you don't have ideas for workouts and exercises, you can find instructions and videos for the exercises on the Internet. In the gym, you can also have the exercises explained to you.Here you can go to the dumbbells and weights advertised on fitnessmarkt.de.
Image source: #277747152 © twinsterphoto / Adobe Stock
Published on: 6 November 2014