- Performing exercises with dumbbells for children Pros
- Harm and contraindications
- Warm-up
- Chest Squeeze
- Arm Curl
Design, materials for manufacturing dumbbells
Two existing types of dumbbells are used equally successfully: solid and collapsible. Classic cast projectiles are usually configured as two balls connected by a straight (rarely curved) handle for gripping. There are also models in which a handle connects hexagonal prisms. This configuration allows you to place the dumbbell on your thigh, which is impossible with a classically shaped apparatus when moving to heavy weights. Cast dumbbells are convenient for exercise, but as the load increases, they have to be replaced entirely.
Collapsible dumbbells are a bar with replaceable discs hung on both sides, secured with a lock. This is the most inexpensive option, since you can buy just a couple of shells and weigh them down with additionally purchased pancakes. The disadvantage is that different exercises require the use of different loads - the number of disks will have to be periodically adjusted, reducing the intensity of the workout. All kinds of materials are used to make dumbbells: cast iron, vinyl, chrome steel, brushed iron, and others.
The best non-collapsible dumbbells
More affordable models with non-separable or one-piece construction. Lightweight dumbbells of this type are intended for beginners as well as endurance training. Heavy equipment is intended for experienced athletes who know their level of training.
MB Barbell MB-FdbEM-B 25 kg
5
★★★★★
editorial assessment
100%
buyers recommend this product
The non-separable dumbbell has a straight bar-handle, which is plated with nickel and chrome. The rotating handle helps reduce the stress on the athlete's wrist when working with heavy weights, eliminating the risk of injury. There are three discs on both sides of the neck. Each pancake has a high-quality rubber coating without an unpleasant odor.
All disks are secured with a countersunk screw. It connects to an internal hexagon and is secured with a key, ensuring reliable fixation of the pancakes. The total weight of the dumbbell is 25 kg, but professional sports equipment from this line can be found on sale weighing up to 60 kg.
Pros:
- Classic design with rotating handle.
- Comfortable knurled handle.
- Rubberized surface of the discs.
- High build quality.
- Reliable fastening of pancakes.
Minuses:
- Quite a high price.
A relatively expensive professional-grade model with a comfortable grip for comfort during heavy workouts.
Bradex SF 0161/SF 0162 2 kg
4.9
★★★★★
editorial assessment
93%
buyers recommend this product
A simple dumbbell with a rubberized surface is designed for fitness, therapeutic exercises and other exercises where there is no need for a lot of weight. The one-piece design fits comfortably in the hand, and the hexagonal shape of the plates prevents the dumbbell from rolling on the floor.
Due to its light weight and compactness, the projectile does not require much storage space. The rubberized surface prevents slipping during training and eliminates the appearance of calluses on the hands. In addition, the dumbbell is protected from corrosion and chipping of the material after impacts or falls on the floor. Available in blue or red color options.
Pros:
- Convenient one-piece design.
- Rubberized surface.
- Compact and versatile.
- Bright design in two colors.
- Very low price.
Minuses:
- Sticky rubber coating.
Cheap lightweight lightweight dumbbells are an excellent choice for warming up, morning exercises or fitness. In addition, they are suitable for practicing techniques for beginners.
Lite Weights 2948NP 0.5 kg
4.8
★★★★★
editorial assessment
89%
buyers recommend this product
Another solid dumbbell weighing only 0.5 kg has an ergonomic bar shape and is made of steel. The model is suitable for aerobic exercise, physical therapy and a number of exercises for working individual muscle groups. Athletes can practice punching by using dumbbells as weights.
Compact dimensions allow you to store shells in any convenient place. The shape prevents them from rolling on the floor. For the convenience of performing exercises, the dumbbells are covered with neoprene, which ensures reliable grip of the hand on the bar. It also acts as a protective shell that protects the metal from corrosion and damage resulting from a fall.
Pros:
- Comfortable ergonomic shape.
- Neoprene coating.
- Universally suitable for several types of training.
- Compact sizes.
- Extremely low price.
Minuses:
- There is a chemical smell the first time after purchase.
Good entry-level dumbbells are primarily suitable for children and women. They allow you to keep your muscles toned, but to develop strength and further improve, you should purchase heavier equipment.
READ ALSO
10 best steppers
Nuances of choice and design features
When choosing, you should take into account the following nuances:
- The bars for dumbbells should not be too short, otherwise in the future it will be impossible to use plates in sufficient quantities and place a lot of weight. Bars that are too long can interfere with training - this should also be taken into account.
- A good option for practicing in apartments would be rubberized products that will not scratch the floor, furniture, or make noise when assembled.
- Locks for collapsible modifications come with threads, spring rings, and Olympic locks with a screw clamp. The threaded clamp is considered the most reliable, especially for large scales, while the spring clamp allows you to quickly change elements.
- When choosing a bar, you need to remember that in the future you will have to buy additional discs. It is worth choosing a product with standard sizes suitable for most pancakes.
Which dumbbells to choose
Girls make the first mistake. When choosing solid equipment, they buy mini dumbbells and expect that 2 kg will last them a long time. If a girl is not purposeful, then such a purchase will last her a lifetime. For girls who approach sports responsibly, such equipment will be enough for two weeks or a month.
Therefore, the first advice for girls is to stop thinking of yourself as a weak woman and pick up dumbbells like an athlete.
The second mistake everyone makes is not calculating a training plan and level of load for two to three months or six months in advance. Having bought cast shells, after six months you will find that you need to completely change the assortment.
The best equipment for home use is prefabricated. Savings are just one of the benefits.
Also, prefabricated projectiles using 0.5 and 1 kg disks allow you to precisely regulate the load. This will affect the results of training and the speed of physical development. Collapsible equipment allows families to train in one set. Solid dumbbells are ideal only for a child; he will not have to increase the weight of the equipment in the near future.
When choosing a bar, please note that in the future you will need to buy sets of plates. All the plates need to be strung on one bar, that is, it needs a standard bar suitable for most discs. Also pay attention to the length of the bar ; this parameter needs to provide comfort and ease of training, rather than discomfort and irritation. To find the perfect bar for your home, try two or three exercises right in the store.
Don't underestimate the impact of little things. A grooved or rubber-coated surface will give your workouts additional convenience, and even the bright color of the bar will make exercise fun. When purchasing a bar, be sure to find out the weight; this indicator will be needed when adjusting the load.
Pancake set
Discs weighing 0.5-1.0 kg should not be neglected. Their presence in the home kit will allow you to select the desired mass, changing it smoothly. 5.10 kg discs are good for gaining heavy weight. For training, at first you will need at least two pancakes per apparatus, in the future their number will increase.
SRAVNI contains products from many stores in Kazakhstan, so the range is constantly expanding. You can buy sports equipment by viewing the characteristics, studying the prices and making a profitable choice.
Choosing dumbbells according to the weight of the practitioner
- For people with low body weight (thin), it is recommended to start training with a weight of no more than 8-10 kg. In order for the body to get used to it and the muscles not to tear, it is necessary to gradually increase the kilograms of dumbbells.
- For people with average body weight, it is suitable to start training with a weight of 15-17 kg. For the body, this will bring tone and strength at the beginning of classes, and then muscles will begin to form. It is not recommended for anyone to start right away with heavy weights, only after some time (when the body gets used to it).
- For people with excess body weight, it is necessary to start doing 3-4 workouts without them at all. Because it is difficult for the body of overweight people to adapt, it is accustomed to the inaction and laziness of the owner. After doing a couple of classes, the body is activated and the muscles begin to work, and only then should you pick up the dumbbells. The weight of dumbbells to start with is no more than 3-5.
The best dumbbells for working out at home
Free weight dumbbells are the perfect addition to your home gym equipment. We have conducted training with a variety of kits widely available in the market. In this article we will tell you about the best.
Many people dream of having a well-equipped home gym, with several types of cardio equipment, to conduct classes on a treadmill and train with a variety of equipment, do exercises with a barbell, do exercises with one or two kettlebells, and do workouts with dumbbells. But for most, this dream remains unfulfilled due to lack of free space. So you have to come to terms with reality and make do with only the bare necessities. One of the most important and necessary items for working out at home are dumbbells. They are relatively inexpensive, don't require much space, and it is also possible to purchase prefabricated dumbbells and use different weights for different exercises. It is also possible to purchase a set with fixed scales for greater convenience.
Sounds convincing, doesn't it? But before you rush to the nearest store to buy a set, read our article on how to choose the right dumbbells and check out our recommendations.
The best collapsible dumbbells
Models with the ability to adjust weight are perfect for a wide range of athletes: from beginners to masters of strength sports and bodybuilders.
Proxima PS-ADB-5K/40K
4.8
★★★★★
editorial assessment
90%
buyers recommend this product
The weight of the universal collapsible dumbbell can be set in the range from 5 to 40 kg - a total of 17 load levels are provided. The line also includes dumbbells with lighter weights. The equipment is suitable for both home use and the gym.
The design includes a convenient rotating disk that allows you to change the weight. Turning to the required weight mark engages or detaches the plates from the bar - the weight change occurs almost instantly. Adjustable 2kg increments allow you to gradually increase the load during strength training.
Pros:
- Ergonomic neck shape.
- Stepwise weight adjustment.
- Multifunctionality.
- Availability of stand included.
- Compact dumbbell sizes.
Minuses:
- Fragile turning mechanism.
An excellent model for training at home and in the gym. The multi-stage weight adjustment system allows you to replace an entire set of dumbbells with one or two Proxima Gigant. To prevent damage to the sports equipment, you should handle the regulator mechanism carefully, avoiding strong impacts and dropping the dumbbell.
Starfit DB-703 20 kg
4.7
★★★★★
editorial assessment
86%
buyers recommend this product
A collapsible dumbbell with a comfortable bar and removable weights is equally suitable for training at home and in the gym. The adjustable design allows you to set the weight in the range from 3 to 20 kg. The dumbbell bar is made of steel with a plastic coating, which prevents the hand from slipping during training.
The set includes four pairs of pancakes, the weight of which varies from 0.75 to 5 kg. They are secured with plastic locking nuts, which can wear out over time. A wide thread pitch allows you to quickly increase or decrease the weight of the projectile, thereby selecting the necessary load for performing strength exercises.
Pros:
- Straight bar with non-slip surface.
- Removable cast iron pancakes.
- High quality workmanship.
- Convenient packaging for carrying dumbbells.
- Low price for its weight.
Minuses:
- Short-lived plastic locking nuts.
A universal sports equipment with a collapsible, adjustable design is an excellent choice for any trainee, regardless of their level of training. Starfit dumbbells are suitable for beginners, children and experienced athletes.
Atlant-Sport 7 kg
4.7
★★★★★
editorial assessment
85%
buyers recommend this product
The chrome steel dumbbell with a convenient collapsible design has a total weight of 7 kg. The load is adjusted by simply removing or hanging the weights on a steel bar. The set includes two pairs of discs: two 1.5 kg each and two 1 kg each.
Due to its weight, the equipment is suitable for training women or teenagers. But there are also heavier dumbbells from this series on sale - they are suitable for experienced strength athletes or bodybuilders.
The weight is fixed using metal nuts, each of which gives an additional weight of about 0.5 kg. The inner surface of the nuts is threaded and knurled for quick and easy screwing of fasteners.
Pros:
- Convenient weight adjustment.
- Notches on the fingerboard to prevent slipping.
- Anti-corrosion coating.
- High-quality manufacturing materials.
- Quite a low price.
Minuses:
- Heavy locking nuts.
A good model, equally good for practicing at home and in the gym, due to its light weight it is most often used by beginners or women and children.
READ ALSO
8 best barbells
Buyer's Guide
A good set should be comfortable enough without damaging your floor. Here are the parameters you should pay attention to when purchasing:
Form. Hexagonal dumbbells are an excellent choice. They are comfortable for exercises like renegade rows and won't roll around underfoot if you just leave them on the floor.
Peculiarities. As with any other sports equipment, the general rule applies: the fewer parts there are, the less likely it is for something to go wrong. Be careful with collapsible sets; if used frequently and not very carefully, they may crack.
Weight . If you are going to buy only one pair with a fixed weight, then you need to remember that dumbbells with a lighter weight have more advantages over heavier ones, and in price too. If you choose dumbbells that are too heavy, you will have to forget about a number of very worthy exercises, and with a lighter set it is possible to increase the number of repetitions. The 12 kg set is ideal for purchase.
Material .
Some people may find dumbbells with rubberized discs less attractive than shiny chrome ones. But they have one big advantage: rubber softens impacts, which is quite important when it comes to the safety of the floor and, more importantly, your feet. The chrome-plated necks with notches provide a secure fit in the hand and are easy to clean.
Choosing weight depending on the exercise
The exercise also determines what weight you should choose. For example, if the biceps are well developed, then the weight of the dumbbell will be 12 kg, but if the shoulder girdle is poorly developed, then accordingly, the weight will have to be reduced to 10 kg. Therefore, which muscle group will be loaded, as well as the degree of its strength, play an important role in choosing the optimal weight of dumbbells.
If we cannot decide on the optimal weight of dumbbells, then we take one with which it is possible to do repetitions at least 12 times, and the number of approaches will be at least three. This will be the working weight that you will have to work with in the near future.
Three Main Types of Dumbbells
With fixed weight
These are ordinary dumbbells with a constant weight; most have seen them in the gym. The minimum weight in fixed weight dumbbell sets is usually 2 kg and gradually increases in 2 kg increments. Purchasing a pair of fixed-weight dumbbells is the most budget-friendly solution. However, with this choice you will have to use the same weight in all of your exercises. This can be quite inconvenient, as the load will be too light for some exercises (such as squats and lunges) and too heavy for others (such as standing dumbbell flyes and overhead dumbbell presses). Of course, you can buy a whole set of fixed weight dumbbells, but this is expensive and takes up a lot of space.
With adjustable weight
This is a better choice for those who train at home with free weights. Using this set, you can easily increase or decrease the weight of the dumbbell by adding or removing additional discs. This allows you to use dumbbells for different exercises and vary the weight range at home. In addition, if you have become stronger and need to increase the load, there is always the opportunity to purchase additional discs. Although, of course, you cannot add weight endlessly and there is a limit to the number of discs that can be added on each side.
Cassette (typesetting)
The load on these high-tech dumbbells is adjusted by adding or removing plates directly on the dumbbell stand using a special selector. This means that the weight can be adjusted much faster than with a standard set of dumbbells. Using a cassette set, it is possible to achieve a much higher load than with conventional dumbbells. That is, such a kit can be quite a profitable purchase. But these dumbbells have a few drawbacks: they are significantly more expensive than others and are too heavy when it comes to moving.
Bodybuilder Rules
Now it’s quite easy to find information on the question: “What weight of dumbbells should a man choose?” But there are unwritten rules of bodybuilding that you can’t find almost anywhere. So, many professionals advise starting with endurance exercises. This is what will help you achieve the desired results in the future.
Many gym newbies ask the question, “What weight should I use for arm dumbbells?” - because they want to develop these muscles. Professionals sometimes joke about such representatives, because, as practice shows, nothing good comes of them.
But for those who ask the question: “What weight of dumbbells should a man choose?” - they will always meet you halfway, tell you, show you, and also provide backup if necessary. In the process, you can get quite a lot of good, effective advice that will help you easily switch to a new weight when working with dumbbells in the future.
Best cast iron dumbbells
Body Power 30 kg set with screw locks
Different exercises require different weights, so this set of screw-lock dumbbells with a maximum weight of 30kg is ideal for training at home. The weight is quick and easy to adjust, so you can always give your muscles the maximum challenge to build a more muscular, stronger and leaner body.
Price $80
Opti Cast set 20kg
These durable cast iron dumbbells are a great value buy. If 20 kg of weight is not enough for your training, you can order additional cast iron plates from the Argos Opti range and increase the load on each dumbbell up to 35 kg.
Price $42.93
TurnerMAX 30 kg kit
You can order a set of TurnerMAX dumbbells in a weight range from 20 to 60 kg. Each set comes in its own case for easy transportation, which is quite convenient for those who prefer to take dumbbells with them on any trip.
Price: 30 kg for $78.06
York Fitness with screw lock
If you dreamed of having a Hulk body as a teenager, a set of York Fitness dumbbells may be your first significant piece of fitness equipment to grace your bedroom floor. Although, then, with a high probability, you would choose instead of these cast-iron beauties Agros plastic dumbbells filled with sand, so popular during the nineties and zeros. But now you’ve grown up and approach your choice with full responsibility, so treat yourself to York Fitness cast iron dumbbells. The set comes with four plates weighing 0.5, 1.25 and 2.5 kg, which are easy to remove or install using a screw lock.
Price $52.03
Dumbbells for men and women
- Men are protectors and by nature must be strong and resilient. Therefore, to maintain an athletic body, the required weight of dumbbells is 25-30 kg. If your goal is bodybuilding, then gradually increase the weight to 100 kg (bench press, deadlift).
- For women, the best dumbbell will be the means to their end. If this goal is simply to keep the body toned and slim, then dumbbells weighing 5-8 kg are suitable. If your lifelong dream is bodybuilding, then dumbbells weighing 25 or more will help. But you need to go to this weight gradually, like all beginning bodybuilders.
Best Dumbbells with Quick Weight Adjustment
Bodymax Selectabell
Switch weights quickly and easily with the twist of the dial on the Bodymax Selectabells. There are ten possible load options, the minimum weight is 2.5 kg, the weight increment is 2.5 kg. You can buy one dumbbell, but according to the editors, it is more convenient to have a pair.
Price from $193.88
Bowflex SelectTech
With the Bowflex SelectTech Dumbbells, every change in weight will be accompanied by just a small click. There are 15 different modes with the ability to select weights from 2 to 24 kg.
Price from $538.20
Ironmaster with quick lock
These are adjustable dumbbells, but their properties are more similar to regular ones. Adjusting the weight may take a little longer compared to competitors, but the possible maximum weight is a whopping 34kg. If you use sets with additional disks, the maximum weight can be increased to 75 kg, which, of course, is quite funny, but completely useless.
Price from $766.40
Consequences of choosing the wrong weight for dumbbells
Of course, it is worth considering that an incorrectly chosen weight will lead to not very good consequences. The worst thing that can happen is that the dumbbell jumps out of your hand and falls on your leg.
But what is much more tragic is that newcomers unknowingly carry too much weight and want to be considered Hercules. After this, muscle wasting or sprains occur, which take a long time to heal. And this, accordingly, is a missed workout, and more than one.
There have been cases when the wrong weight of dumbbells chosen led to dislocations and also fractures of the arm bones. Therefore, it is worth clearly defining the maximum working weight. This will not only help build muscles, but also keep your arms intact.
It is worth understanding that any injury entails a long rehabilitation process, and naturally, you will have to start again with the smallest weight. Thus, in order not to undergo treatment after stupid things, it is recommended to continue working with the maximum allowable weight. This way you can quickly switch to heavier dumbbells.
The best floor rubber dumbbells
Bodymax Deluxe
The maximum weight that can be achieved with Bodymax Deluxe is 15 kg for one dumbbell. The set comes with eight 2.5kg pancakes, four 1.25kg and four 0.5kg. This range allows you to start with a light weight that's comfortable for doing dumbbell raises in front of you, and then increase the weight when doing biceps curls.
Price from $64.38
Hexagonal rubberized BodyPower Rubber Hex
Our favorite dumbbells for performing renegade rows. The straight sides and rubber coating on the Power Rubber Hex dumbbells make them less likely to slip in your hand. The downside to these dumbbells is that you can't vary the weight, and each set costs around £50. However, if you have enough space and don't mind the cost, you can purchase a set with five different weights and a dumbbell rack for under £200.
Price per pair 12.5 kg from $66.35
Neoprene coated Gallant Neoprene Hand Dumbbells
Such dumbbells are suitable not only for training to increase muscle mass, but also for rehabilitation exercises or as an additional load during cardio sessions. The weight of the dumbbells varies from 0.5 to 5 kg, and the discs on the dumbbells are hexagonal in shape to prevent the dumbbells from rolling under the sofa during training.
Price from $7.14 (0.5kg pair) to $28.61 (5kg pair)
Rules for training with dumbbells
When training at home, you should follow a number of recommendations for the effectiveness of your training:
- Don't chase other people and stop trying to impress;
- Train initially with light dumbbells, develop your technique;
- Warm up not only the muscles involved in the workout, but also the entire body;
- Choose comfortable dumbbells;
- Follow the exercise technique;
- Between approaches, do not sit, walk, warm up;
- During training, do not get drunk; if you are thirsty, take a sip between sets;
- The time between meals and training is 1 hour;
- Record the number of approaches, movements, weight of the projectile.
The best chrome dumbbells
Body Power Chrome Ergo
This pair has anatomically shaped handles that fit snugly to the hand and reduce the likelihood of accidental slips. These dumbbells also have an attractive appearance, although, of course, fixed-weight dumbbells are less practical than adjustable ones.
Price from $98.88 (pair 12.5 kg)
Increased grip strength
The handle of kettlebells is usually thicker than that of dumbbells. Moreover, with the weight of the weight, the thickness of the handle increases. Because of this, kettlebell exercises help increase your grip strength, which will be useful for more than just demonstrating a strong handshake.
Why increase your grip strength?
First , good grip strength is essential for many compound exercises . For example, deadlifts or barbell curls. Not to mention the huge number of different types of pull-ups on horizontal bars. Take, for example, hanging leg raises on the bar - without a good grip, you won’t be able to do even a few repetitions.
Secondly , a good grip helps you better control your weight and reduce the risk of injury . And this applies not only to bodybuilding, but also to other sports. For example, tennis, arm wrestling and even golf.
Do you need dumbbell racks?
Of course, a dumbbell rack is necessary to keep your gym or space looking neat and well organized. They prevent damage that the dumbbells would cause if they were to fall. Therefore, choosing the right dumbbell rack is essential (especially for fixed dumbbells) to lock them in place in position. Using a rack will prevent the dumbbells from rolling around and will also allow you to handle them easily.
Going to the gym on a daily basis is not so easy for most of us because we are stuck between hectic work and personal life. Thus, dumbbells will be a better option for achieving your fitness goals and are easy to handle, handle and maintain compared to a barbell. But it is not an easy task to choose the right dumbbells that suit your requirements or exercises.
Dumbbells for weight loss
Along with choosing the weight, we will help you decide what and how to do with the newly purchased dumbbells.
To lose weight, you need to choose a light weight. For women, 1 weight option will be enough, for example, 2 kg. With this weight you will need to train 3-4 times a week, preferably with rhythmic music to constantly maintain the tempo of the workout.
The dumbbell should be solid, rubberized, colored (the latter is to lift your spirits).
Turn on the music and start doing various exercises with this weight. Don’t forget to do the same without weight before doing this - this will be a mandatory warm-up.
The following exercises are suitable for women:
- Lunges with dumbbells on the legs and buttocks.
- Various types of squats (classic, plie, with weight on the chest, etc.).
- Russian crunches with a dumbbell for the abs. In addition to regular crunches.
- Bicep curls at the elbow while standing.
- Raising arms with dumbbells to the sides (across the sides) onto the shoulders.
- Raise dumbbells in front of you with each hand alternately, not the front of your shoulders.
If you buy a step platform, you can also do step aerobics with dumbbells.
Combine these exercises and get 7 sweats off! You will see the result in 1-2 months! At a minimum (even if you don’t follow a diet), you will feel great, have a good mood and tone your muscles.
Do 10-15 repetitions for each exercise. Number of approaches: 3–4. You can do exercises in a circle. That is, according to each person’s approach, then all over again. You will need to make 3-4 such circles. Rest between sets should be minimal.
By the way, if we are talking about 2 kg, then you can take bottles of the corresponding volume. This is in case you are really tight on money, but want to study. And instead of a step platform, you can use a low, stable stool. Keep in mind that the stool can slip out from under your feet, fall, or break. In this regard, the step platform is many times better and more reliable. And holding bottles is not as convenient as dumbbells.
