It is not always necessary to train with a complete dumbbell - many athletes simply use the weight plates to perform strength training. This is especially true when all the dumbbells and dumbbell sets in the gyms are taken, but there are still weight plates available for changing. So here no one has to starve, but can be active with the weight plates. However, mistakes also happen in the handling and execution many times, which need to be corrected.
This should be taken to heart during training
The same premise applies to both women and men: work evenly and calmly. Jerky pulls that are done too quickly do not produce the desired result, but only ensure that the muscles are damaged. It is therefore important to use weight plates with varying amounts of weight. For the beginner, light weights are of course ideal - exercises can be done on these to hone the technique. Once these are in place, solid training can begin. Only with a good training progress, the weight plates can contain a larger weight.
Of course, this has the background that the body should not be loaded too much. Thus, in the beginning, only a few repetitions should be included, which, however, should be worked out. Eventually, over time, the exercises can be repeated to create a solid workout with the weight plates. The help of an experienced fitness trainer is not to be underestimated here, he can offer appropriate exercises and at the same time correct mistakes. It is also important that the weight plates are not only used to work one part of the body, but also different muscle groups. Thus, a training plan is very practical to document the exercise units and record successes.
The plan shows the progress
Mistakes can occur in all walks of life - but when training with weight plates, they should be dealt with in the best possible way. For this reason, it is also important to record the weight, the type of exercises, the repetitions of the workout and the change of exercise sets. This prevents monotony, which could have a negative effect on the muscles. However, it is very practical that the training with the weight plates is always done in a standing position. This promotes balance, after all, the athlete is not tied to any machine. However, who likes, can also take advantage of the help of a flat bench or a weight bench, here the weight plates can be lifted while sitting or lying down.
How to optimize muscle building
Decisive for training with weight plates is the variety. Thus, the muscles do not get used to the monotonous training, but are always differently stressed. Likewise, the growth of the muscles is stimulated in the best possible way - a fact that should not be underestimated. Here, different exercises should always prevail, the weight of the weight plates vary and the number of repetitions change. However, if you don't trust the weight plates as such, rest assured: with these weight plates, just as many exercises can be performed, so that arms, chest, shoulders as well as abdomen and legs can be addressed.
At the same time, however, certain mistakes should be avoided, which are all too common when handling weight plates. It is important to have a good and secure stance. When training in a sitting or lying position, the feet should always be firmly connected to the floor. The knees should form a right angle. Meanwhile, the weight plates should be held tightly with the hands, avoiding clasping them at the edge. Caution: When exercising, the legs and arms should not be fully extended, as this can lead to wear and tear of the joints as well as injuries. A slight angle when stretching the arms and legs is therefore advisable. The movements should be performed slowly and in a controlled manner at all times, as this is the only way to recognize efficient training. If these error occurrences are considered, the exercises with the weight plates will also be promising.
On fitnessmarkt.de you will also find the right weight plates for your workout, as well as other tips on training with weight plates and tips on what to consider when buying weight plates.
Image Source: #264242493 Prostock-studio / stock.adobe.com
Published on: 15 June 2015