Are you browsing for some information on dumbbells?
You’ve decided to buy a set but need some tips or guide to help you on your buying decision?
Well you’ve come to the right place.
In this article we will touch on the essential things you need to know on selecting the right dumbbells.
Dumbbells are weight-lifting equipment which are designed in such a way that you can change the fractions of weight that would suit your purpose.
Plates with the same weights are commonly balanced in both hands to ensure that the exercises are done properly.
They are convenient to use, practical and affordable, that is why there are several dumbbells for sale offline or online because manufacturers have to respond to the demand of consumers. If you are looking for dumbbells for sale, then you can refer to this list of the types of dumbbells as a guide.
Types Of Dumbbells
There are three general types of dumbbells for sale; the adjustable, the selectorized and the fixed-weight dumbbells.
These are dumbbells that have adjustable clips or collars, which would enable you to change or add plates with ease and comfort. There are modern dumbbells which have automatic weight increment adjustments.
The plates are often secured with safe, lock collars, ensuring that the plates are safely anchored to your metal bar. This way the weight will not fall off during your exercises because of the safe knurling pattern in your hand grip.
2. Fixed-weight dumbbells
There are dumbbells for sale that have fixed weights attached on both ends. Unlike the adjustable, you cannot change the plates mechanically, but manually.
If you need a different weight, then all you have to do is to add another fixed weight dumbbell manually. Dumbbells could be rubberized, made in cast iron or neoprene or rubber. There are also dumbbells for sale that are plastic in nature.
3. Selectorized dumbbells
These are dumbbells that have a dial or selector pin that would allow you to adjust the weights mechanically instead of manually. It saves time and effort in trying to adjust the weights.
If you are always on the go, then these types of dumbbells for sale would be ideal for you. Make sure though that the hand grip is good for the size of your hand and that you feel comfortable with the dumbbells.
Health Benefits Of Dumbbell Exercises
There are many advantages you can derive from using dumbbells.
The most important advantages are the following health benefits that you can achieve with regular use.
Circulatory system is improved
The circulatory system is composed of the heart and the different blood vessels that bring blood in and out of the heart to the different cells, tissues and organs of the body.
The blood, which contains red blood cells, is the major carrier of oxygen in the body. Without it, your body could not survive.
Exercises, as a rule, increase the circulation and improve circulatory system because the body has to respond to the energy needed by the body’s exercise. This is done by increasing its supply of oxygen to the body.
Weightlifting using dumbbells is a good exercise, which also improves the circulatory system by flushing out impurities from the body and allowing the easy passage of blood into the different parts of the body. You have to select carefully however, from the variety of dumbbells for sale, one which is appropriate for your height and built.
Muscles are strengthened and toned
With weightlifting, muscles become stronger and well-toned.
The dumbbell exercises would also develop agility and improve muscle coordination. Muscles which are used frequently tend to “grow” because the action of the myosin and actin, which are filamentous proteins, would contract the muscle, thereby increasing muscle suppleness.
Great for weight loss programs
Lifting dumbbells is also good for weight loss programs. This is because when you lift weights, you spend energy, which eliminates stored calories from the body.
The stored glycogen and lipid are converted into energy, causing weight loss or weight reduction. You have to know; however, how to select properly from the array of dumbbells for sale, so that what you will be using is ergonomically safe and secure.
Helps maintain good health
Any type of exercise helps maintain good health. Dumbbells exercises are convenient and easy to adapt.
If you want to maintain good health and lessen your propensity for cardio-vascular diseases and the like, then you may want to include dumbbell exercises in your exercise regimen.
Advantages Of Dumbbells
Aside from the health benefits, there are also advantages of using dumbbells when exercising. Here are some of them.
- They are easy to use, there are no elaborate instructions needed.
- They are affordable; you could select a dumbbell for sale that corresponds to your budget.
- They are handy, you can easily place them at the back of the car and take them anywhere with you.
- You don’t need to go to a gym to exercise; you can do the exercises at home.
- The weight plates can be easily replaced. You don’t need another person to help you out.
- They are safe to use as long as you follow the instructions properly.
Tips On Choosing Dumbbells
If you are decided on buying your dumbbells, you should learn some important tips in choosing them. There are various types of dumbbells for sale, which you can select from.
The wide variety of dumbbells may sometimes confuse you as to what would be ideal for you. Here are some tips that you can adapt when selecting your dumbbells.
Choose a dumbbell that you feel comfortable with
There are dumbbells that “feel right” in your hands. Try the different handle bars and select one that you feel most comfortable with. Look for knurled grips or handles that would help you hold the dumbbell well.
There are second-hand dumbbells for sale that could be more appropriate for you because they are ergonomically fitted for your hand. Remember that there are different hand sizes and grips, so you must select one that fits “your “hand.
Look for handy features
You may want to look for handy features in the dumbbells before buying them.
Do they have manual or mechanical weight adjustments? Do they have a safe storage feature? Could you stack the plates on top of each other? Do they save space in your storage area?
These are some of the features you may want to know before deciding to select from the plethora of dumbbells for sale.
Opt for dumbbells that have warranty
If an equipment has a warranty, then it means to say that the manufacturer believes in its product.
Hence, it indicates that the product is of high standard. Some dumbbells for sale do not have warranty.
You have to ask the seller for this essential aspect. It is good to know that the dumbbells you are using are of excellent quality made of durable materials that are not easily corroded or ruined by daily wear and tear.
Choose affordable but reliable dumbbells
Not all reliable dumbbells are expensive.
If you are patient enough to peruse online and visit offline stores to select from the different dumbbells for sale, then you would eventually find reliable and affordable dumbbells that would serve your purpose at the cost that you could afford.
Exercises Using Dumbbells
Now you have your dumbbells, how could you use them properly?
There are various exercises that could use dumbbells.
You may want to learn about these exercises so you could optimize the use of your equipment. This is a list of exercises you can select from.
Dumbbell exercises for the shoulders
- With your back straight, hold two equal weighted dumbbells in each hand while in a standing position. Your palms should be facing each other in front of your hips.
- Raise your arms to shoulder level and hold this position for at least 5 to 10 seconds. The angle of your elbow should be maintained.
- Return the arms to their original position.
2. Seated shoulder press
- In a sitting position, hold dumbbells of equal weights in each hand.
- Raise your arm at shoulder level with your palms facing forward.
- Raise the dumbbells over your head and hold for at least 5 to 10 seconds.
- Return to the original position.
3. Upright Row
- In a standing position, hold equal weighted dumbbells in each hand.
- Raise both dumbbells up to your chest and hold the position for at least 5 to 10 seconds.
- Return to original position
Dumbbell exercises for abdominals
1. Weighted leg raise
- With your back on a bench; legs and feet hanging place a dumbbell on top of your feet.
- Raise the dumbbell until it is on the same level with your body. Hold the position for 5 to 10 seconds. Your legs should be perpendicular to the floor.
- Return to your original position.
2. Weighted crunch
- With your back on a bench, hold a dumbbell on top of your chest.
- Raise your chest as far as you can and hold for 5 to 10 seconds.
- Return to your original position.
3. Dumbbell side bend
- With your back straight, hold a dumbbell in one hand while standing.
- Bend sideways to where you hold the dumbbell, and hold the position for 5 to 10 seconds. You can put the other hands on the hips for more control.
- Return to your original position.
Dumbbell exercises for the chest
1. Bench press
- With your back on a bench and your feet firmly pressed on the floor, hold equal weighted dumbbells on each hand. The equal weights emphasize the need to select correctly from the dumbbells for sale lest you will buy dumbbells which are marked with weights inaccurately.
- Raise both dumbbells and hold the position for at least 5 to 10 seconds.
- Lower your arms as low as possible, to approximately 90-degree angle.
2. Lying fly
- With your back on a bench, and feet firmly planted on the floor, hold dumbbells of equal weights on each hand.
- Raise the dumbbells above your head. They should be side by side.
- Return to original position.
3. Incline fly
This is the same as the lying fly exercise, only you do it with your body slightly inclined.
Pointers To Remember When Exercising
These exercises are effective if you know how to perform them well. Here are significant pointers to remember when performing these dumbbells exercises.
Avoid sudden or jerky movements
Sudden and jerky movements may damage muscles and could cause injury to the body. Slow but smooth movements are preferable.
Perform warm up exercises
Before you commence with your weight-lifting, you can perform stretching exercises to avoid sudden onset muscle soreness syndrome or DOMS.
You should also do cooling down exercises after your dumbbell exercises. If you have selected properly form the array of dumbbells for sale, then you will not have any problems performing these exercises.
Do the exercises at least 30 minutes daily
For the exercises to be effective, it is recommended that you do it daily for at least 30 minutes to one hour. If this is not possible, then you can do it three times a week. The important thing to remember is to do it regularly.
Use equal weights when exercising
You don’t want either of your arm more muscled than the other. You should therefore select accurate and reliable equipment from the numerous dumbbells for sale that abound online and offline.
Ensure that all materials are safe before exercising
Ensuring a safe and secure environment during your weight-lifting would also assure you that no untoward accidents would happen.
Check the bench you intend to use if it is durable enough to hold your weight. Secure the dumbbell weights well with a safety lock before commencing. Ascertain that children are not nearby to touch any exercise equipment while you are busy.
Store your dumbbells properly after use
This step may seem insignificant, but it is one of the most important.
This could mean the safety of the members of your family. It would also indicate that you know how to attend to your dumbbells properly. By storing them properly, you are prolonging its durability and its usage.
In Conclusion….
These are all the vital things that you should know about your dumbbells. It pays to know everything about an equipment before using it.
Remember, however, that the first thing is to know how to select properly among the abundance of dumbbells for sale in the market. With a complete knowledge of your dumbbells you are now ready to embark on an exciting and rewarding journey of self-growth, development and health maintenance.