dumbbell
A dumbbell is a piece of sports equipment that usually consists of a bar and two weights in the form of balls or discs attached to the ends . Training with the help of dumbbells is called dumbbell training . Light dumbbells are used in aerobics and the conditioning training , free weights with heavy weights during weight training and bodybuilding .
Word origin
In ancient Greece, athletes used lead or stone weights (ἁλτῆρες halteres ) in the long jump ( Pentathlon ) to increase the jump distance. While running up, they held a dumbbell in each hand, jumped - swinging the weights upwards and forwards - and accelerated the weights backwards and downwards during the "flight phase" (see parabola ) in order to throw them off energetically and thus the jump distance of the body by increasing the impulse gained . The halteres weighed 1.6–4.6 kg. In French, the term is still used today ( haltère ), the expression les poids et haltères or haltérophilie means 'weightlifting' as a sport in French.
- (see also: Halt with insects).
Types
There are several types of dumbbells including:
- Hand dumbbells
- Dumbbells
- Kettlebells
- System dumbbells
- Two-handed dumbbells
- Barbells
- Curl dumbbells, also known as SZ dumbbells
- Triceps dumbbells
- Vibrating dumbbell
- Flexible dumbbells , also called king springs . There are no weights at the end of a rod, but the forces are generated by a strong helical spring between the handles. The spring force is not adjustable.
Furthermore, a distinction is made between dumbbells with adjustable and fixed weights, which can be filled with sand , metal or water (usually only one-handed dumbbells). The adjustable dumbbells have cast iron weight plates on the left and right , which are secured with locks.
Closures
There are locking systems for weight plates, spring rings , adjusting rings and screw caps .
Spring washers allow the washers to be changed very quickly. They are used where the number of slices is often varied. Their disadvantage is that they can slip and thus pose a safety risk.
Adjusting rings are pieces of pipe several centimeters long with a radial screw. These sleeves are pulled over the barbell and fixed with the screw. There are roughly two types of screws: Allen and adjusting knob screws. The Allen screws do not protrude as grub screws but wear out quickly. The advantage of the adjusting rings is that they securely fix the discs on the barbell.
In the case of screw caps, there is an external thread at each end of the barbell, typically with a round flank profile, onto which a multi-wing nut is screwed to lock the weight disks.
Weights and dimensions
The weight plates are usually divided or graded according to their mass as follows : 0.5 kg , 1.25 kg, 2 kg, 2.5 kg, 3 kg, 5 kg, 10 kg, 15 kg, 20 kg, 25 kg and 50 kg kg.
Weight plates are made of cast iron (also covered with rubber or chrome-plated). The rubber coating should prevent rust and prevent noise and scratches on sensitive floors (e.g. parquet) when the dumbbells are put down. Chrome only offers an optical advantage.
Barbell bars are available in different diameters:
| Type | Handle diameter | Weight support diameter | Weight |
|---|---|---|---|
| default | 30/31 mm | 30/31 mm | 10 kg |
| Olympia, gentlemen | 28 mm | 50/51 mm (2 inches ) | 20 kg |
| Olympia, ladies | 25 mm | 50/51 mm (2 inches ) | 15 kg |
In addition to these diameters, which are common in continental Europe, one-inch bars (25 to 26 mm in diameter) dominate in the Anglo-Saxon region. In addition, a few manufacturers use special formats. The bars themselves are made of chrome-plated steel.
Dumbbell
Dumbbells are training devices that are mainly used to build muscle , but also to increase impact and jumping strength . The diverse range of applications and the large range of motion enables the targeting of hidden muscles , especially in professional bodybuilding , which are often neglected in modern equipment. For example, weaker areas of the body can be specifically trained to ensure even muscle growth. The increased demands on coordination particularly promote the inner muscle regions that are important for posture , mobility and the cardiovascular system .
Typical exercises with dumbbells are: (reverse) Fly , forehead, press , curl, lateral raises , Shrugs (shrug) .
Barbell
Typical exercises with a barbell are bench presses , deadlifts , squats , shrugs , rows, biceps curls, forearm curls. The whole body is trained with a barbell. The classic Olympic weightlifting dumbbell has the advantage that a needle bearing allows the weight plate supports to rotate more freely. Particularly suitable for explosive weightlifting with few repetitions such as snatching and pushing (Olympic weightlifting) but also many other exercises with a free dumbbell, the wrists are spared.
System dumbbell
System dumbbells combine different weight plates in just one pair of dumbbells. The desired training weight can be set individually using an adjustment mechanism. The main advantage of system dumbbells is that they save space compared to many single dumbbells in the corresponding weight classes.
Curl dumbbell
With the curl dumbbell, also known as the SZ dumbbell , the bar is bent several times so that some exercises can be performed more easily and without straining the wrists.
The typical exercises with a curl dumbbell are biceps curls. Other exercises are shoulder raises and forehead press .
Triceps dumbbell
The triceps dumbbell has two parallel handles mounted across the axis of the dumbbell in a frame, at the ends of which the weight plates are attached.
Vibrating dumbbell
The vibrating dumbbell consists of a flexible, springy round rod about 1.50 m long made of fiber material, possibly with small additional weights at the end. Around the central mass center of gravity, the stick is usually equipped with a foam handle, which allows it to be held safely with little hand strength.
Rhythmic hand movements in one of two directions perpendicular to the dumbbell axis, i.e. pushing from the elbow or swinging with the forearm, stimulate a plane vibration mode of the middle of the dumbbell including the hand with an amplitude of up to 20 cm against the dumbbell ends. Because, depending on the direction, the forearm mass vibrates completely or only halfway, different natural frequencies around 4–5 Hz develop . It takes practice and concentration to maintain one of the two mutually perpendicular vibrational modes of the stick. Because upper arm, forearm and dumbbell swing together and strive for chaos left to themselves .
The vibrating dumbbell should activate the metabolism and stimulate the lymphatic system through the additional mechanical stimuli .
See also
Web links
Individual evidence
- ↑ etymologie.info: "Etymology Greece Sport - halteres, haltère, poids et haltères, Haltere (W3)"
- ↑ Study by the Sport University Cologne on the vibrating dumbbell ( memento of the original from March 3, 2014 in the Internet Archive ) Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice. (PDF; 844 kB).
