Dumbbell training
Dumbbell training is resistance training with the help of dumbbells . Corresponding dumbbell exercises during weight training , weight training , weightlifting , bodybuilding and fitness training completed. With dumbbell training, body centers of gravity can be specifically trained and developed.
Dumbbells
Above all, come barbells , dumbbells , barbells SZ and partly also head weights and Jochhanteln used. For effective use of the dumbbells in the exercises, the dumbbells are equipped with weight plates. There are weight plates of different weights. The spectrum ranges from 0.5 kg to 50.0 kg weight plates. The materials that make up the weight plates also differ. The most common materials are: steel, iron, plastic and sand-cement mixes.
Due to the flexible handling of dumbbells, dumbbell training can be done at any suitable location. Sufficient space and appropriate dumbbells are important. The training can take place both at home and in the gym .
Exercises
Lifting dumb bells are mainly basic exercises of isolation exercises distinguished. These have different effects on the intended goals of dumbbell training. The goals of dumbbell training range from building muscle , increasing strength to losing weight and also include preventive and rehabilitative measures to promote health.
The correct technique is of great importance for many dumbbell exercises, as otherwise there can be consequential damage to health. Maintaining a straight back is particularly important here, as is necessary when doing squats , deadlifts or, in principle, when lifting loads.
Training methods
Dumbbell training is dosed by performing repetitions and sets . In addition to the classic training methods, there are numerous special training methods for dumbbell training, such as super sets, negative repetitions or partial repetitions.
An effective dumbbell training plan takes the split combination into account; H. the coordination of which days and which muscle groups are trained. Another important factor in dumbbell training is the variation in the exercises and a progressive increase in the loads, set and repetitions used. Sufficient regeneration phases ensure that the organism adapts between training units.
A special feature of dumbbell training is the coordination with accompanying cardiovascular training or endurance training . Both types of stress differ from one another and must therefore be taken into account in training planning. Otherwise there may be stagnation in performance.