Sports training in general and weight training, in particular, have a lot of benefits for the overall health as well as the muscle health of everyone.
The fact that you do regular exercise every day creates a good soup for yourself and helps to positively influence other members of your family or colleagues in the workplace.
Maybe we should not overstate the benefits that weight training brings but at certain times, we can work out at home with simple exercises, and now one of the tools that is indispensable support is dumbbells.
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In this article, we will learn how dumbbells help in our practice and how we choose the right dumbbells for each person.
This choice is based on experts and scientific research and determines how much weight you should buy for yourself to match your fitness level.
Of course, with most iron or cast-iron types, you will not need to worry about longevity because they are really durable, but it is important to choose the right type of dumbbell for you.
Right now, if you are still confused about what kind of dumbbell set is right for you and your training, you can refer to the following examples of the team we used to use as well as consult with experts and thousands of other customers who have used and given positive comments.
Following the products section is how we choose the right dumbbells, especially determining the right weight, which will help you not to choose too heavy or too light to ensure maximum efficiency for the exercise.
Benefits of weight training at home:
Multi-function weight training at home brings the highest efficiency
The multi-function weightlifting rack is considered to be the most effective among home fitness equipment.
Because this versatile weightlifting rig has many different functions and helps the practitioner to fully develop the body as well as help the body toned comprehensively as desired.
Not only that, but the weightlifting rig also supports many muscle groups, shoulders, arms, chest… If you own such a versatile weightlifting rig, you will definitely practice hard and ensure a better result than ever.
Diverse types of exercises for you to practice such as: pulling buckets, pulling weights, crunches … From there, you can completely practice easier and simpler than ever.
No need to waste time commuting
Many of you feel tired when after a stressful working time, it takes another time for work to move to the gym and then back home, making the time for family inherently less. now even less.
This will no longer happen if you own a multi-function weightlifting rig at home to be fully active in practice time, rest time, saving travel time a lot.
You can practice whenever you have free time, regardless of the weather or the gym.
Create a private space when exercising
Usually, gyms or gyms are crowded with people, sometimes when you want to practice, you have to wait for your turn to waste more time. Therefore, many people think that going to the gym often wastes a lot of time and does not bring high efficiency if you own a home gym machine.
Workout at home with a genuine multi-function barbell at home with a genuine multi-function bar.
Instead of waiting, feeling uncomfortable in a crowded noisy place, the body odor of many people makes you uncomfortable, why don't you immediately buy a multi-function home gym machine to master? more active for exercise.
It does not take long to wait and can be used comfortably in a quiet and free environment.
Maximum cost savings
Many of you feel shy when you have to spend a large amount of money initially to buy a multi-function barbell. But in terms of long-term effectiveness and cost, this fitness device can save you a lot of money in the gym.
When owning this product, you will not have to spend the costs of maintaining your membership card, drinking water, travel expenses, etc. Besides, if your family has 2-3 people who regularly go to the gym, surely the savings will be much larger.
Working out with a multi-purpose barbell not only helps to strengthen muscles, lose fat, and tone the body, but weight training also brings many other benefits that we sometimes don't notice.
Helps reduce more than 40% of body fat
Between the ages of 30 and 50, most people gain fat around the 2nd round. This affects your physique a lot.
Especially for men who often drink alcohol, the second round is bigger. When you do weight training, you will lose belly fat in a pure way. Helps tighten abdominal muscles and a slimmer waist.
Burn more calories
Weight training is the most effective calorie-burning exercise because lifting weights requires a lot of energy. Just a few weight training moves have the effect of running a dozen kilometers in an hour. Weight training helps to reduce fat by almost half, giving you a slimmer figure, and also helps you reduce stress.
Supplements with a reasonable diet
Exercise helps you consciously stick to a sensible diet plan. Experts say that combining both diet and weight training will remind you to consciously pursue your weight loss goals seriously.
Helps relieve stress, streets
Sweating with dumbbells is one of the ways to regain balance and overcome stress. After stressful situations, blood pressure in people with more muscle returned to normal faster than those with less muscle.
The researchers found that people who exercised with weights about three times a week for 6 months had better psychological well-being, better control of anger or emotions.
Help strengthen bones
As you age, your bones become more brittle increasing your risk of fracture. Osteocalcin is a protein that plays a role in attaching calcium to bones, preventing osteoporosis.
When you work hard with weights, the amount of osteocalcin that bones produce will increase by up to 19%.
Get in shape quickly
Aerobic exercises are known to increase heart rate. However, one study found that weight training also increased by 15 beats per minute compared to running. Strengthening muscles also provides the same benefits as aerobic exercise.
Have a healthy heart
Researchers at the University of Michigan found that people who did three full-body weight training programs a week for two months reduced their risk of high blood pressure, preventing stroke by 40 percent and heart attack by 15 percent. Use the multi-function weight machine regularly for a healthy heart.
Work more efficiently
Muscle groups affect both your body and your will. Working up a sweat during weightlifting improves short- and long-term memory, reasoning ability, and concentration.
Live longer
Research from South Carolina State University shows that total-body exercise is associated with lower rates of death from cancer and cardiovascular disease.
Similarly, scientists have also found that being healthy in middle age helps you live to 85 years old without serious illness.
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How to choose dumbbells:
For men who are just starting to exercise and build 6 pack muscle they often ask many questions that are not related to protein powder, which is how many kilograms of weight should we choose, or how much weight lift is best?
You may not know, choosing weights is not a random thing, but there are extremely rigorous weight selection processes to achieve the effect you want.
In fact, choosing weights to train depends on many other factors, and depending on each exercise program, you will have to adjust the weight accordingly.
Conduct a comparison
You use a 20-pound barbell, do it about 75 times, and after a while, you get tired and find your hands fall apart.
Surely, you will sweat like rain. Conversely, you use an 85-pound bar that can only lift 8 times and then have to drop it because you cannot lift anymore.
In both cases, you are doing “heavy lifting,” but which way is better for your bodybuilding work?
The answer may surprise you because it depends on what goals you aim for. If you're exercising for strength, use as heavyweights as possible.
And if to improve muscle endurance, you would use weights that weigh 20 pounds, or even lighter weights.
Specifically:
For strength training, choose a weight that allows you to do about 1-6 repetitions.
To build muscle should choose weights that allow you to perform about 8-12 repetitions.
To train muscle endurance, you should choose a weight that allows you to lift at least 15 reps.
Let's carefully analyze these 3 forms of exercise below and how to choose the most appropriate weight:
1. Strength Training
For those who choose to train for strength, you should choose heavyweights.
And the people with these training goals are the ones most likely to lift the heaviest weights.
To strengthen your body, you must perform a combination of exercises such as bench press, squats, and deadlifts.
These weightlifting exercises involve the shoulder and elbow joints, causing the practitioner to force the muscle masses to work harder so that you can lift heavier weights.
In fact, muscle fibers involved in lifting weights are rapidly twitching muscle fibers – these are muscle fibers that tend to grow bigger and stronger.
However, when exercising with high intensity, you easily become exhausted. When exercising, you should take a 3-5 minute break between sets for the muscles to recover not to inhibit the next sec fully.
However, before lifting heavy weights, you should do a good warm-up and gradually increase the weight to the maximum.
2. Practice increasing muscle size
Those who choose to lift weights for muscle growth training will have a different way of choosing weights than those who lift weights for strength development.
For bodybuilders and gym goers looking to increase their muscle size, the approach is slightly different, based on the weight they use.
It would help if you chose a weight with a weight to do 8-12 repetitions for the best results.
However, a few challenges are going through the process:
– Correct posture:
On YouTube, you can see that a person pulls the bar off their chest as they push the bar because the weight is so heavy they need to give extra momentum to lift it.
In fact, that is not considered the correct posture. Each exercise has its own standard “form”; for example, if the weight curves use extra hips or knees, these are two joints that should not be involved.
Execute exactly 1 sec 8-12 repetitions:
Of course, you could lift a light bar and stop at 12 times, but that's not a real set. A true round means 12 is the number of times that it almost fails to raise any more.
If you can lift to 13 reps, the dumbbells you are using are too light, and you need to keep lifting the weights even higher.
Likewise, if you can do only 4-5 reps, then the dumbbells are too heavy to increase muscle size, and you will need to lower the weight down.
The most suitable weight to weigh so that you can lift 8-12 times/set is completely your own business, unlike anyone.
Usually, bodybuilders in this situation also tend to spasmodic muscle fibers and often start with combined exercises.
However, when the exercise volume becomes a bit more (3-4 lightning with many exercises at different angles) and the resting time between the strikes is also shorter (60 seconds for small muscle groups and 90 seconds for large muscle groups), you still need to maintain this intensity regularly.
3 . Bound strength training
Not everyone who goes to the gym wants to have big muscles or strength, but some people go there to increase muscle strength, and weight training can also meet your needs.
If you want to focus on muscle endurance, choose light weights that can be lifted 15-20 repetitions or more.
The weight stimulation here will not be strong enough to maximize size as well as muscle strength.
This is because in doing so, slow twitching muscle fibers join instead of fast twitching muscle fibers.
These muscle fibers are designed for long-term activity and generally do not grow significantly in size compared to fast-twitch muscle fibers.
4. Relationship between weight and number of times
If you know your goal for the gym, it can be straightforward to find the right weight.
It is easy to see that you need a table comparing the inverse relationship between lifts and weight weights. As the weight gets heavier, the number of lifts per set will decrease and vice versa.
How to determine dumbbell mass
Hand weight training helps you have strong arm muscles. But many people do not choose the right amount of weight for their exercise, leading to ineffective results, such as hurting muscles or breaking down muscle groups.
Therefore, determining the appropriate weight of dumbbells is one of the most important steps to help you have strong muscle.
To achieve high results, you need to follow the steps below:
Step 1
Write down a regular weight training plan. Set the reps and sum the hits. If you are a beginner, you should choose 1 or two until your muscles get stronger.
For example, upper body biceps and especially biceps. Initially, the arm muscles should be repeated 12 times. After that, practice with weights.
Step 2
Choose hand weights that come in a variety of sizes. For example, the smallest dumbbell can be 1kg, and the maximum is 5kg, work in the space between the two levels above.
Weight training will promote strong muscle growth. You can start training with a 1kg dumbbell then increase it to 2kg. Choose the right weight set for you.
Step 3
Choose a dumbbell in a set that is comfortable for your hand. An oversized dumbbell will overwhelm you and inefficient exercise.
If the arm muscles are tired and you lose focus, then weight training becomes meaningless.
Step 4
Try the smallest dumbbell in the set and exercise with it. For example, you could choose the smallest dumbbell in the set and try more dumbbells.
The right weight will help you train longer in a good posture without getting tired. You will have difficulty training with heavy dumbbells and easily work with dumbbells.
Step 5
Repeat the exercise with a medium dumbbell. For example, do the hand muscles with a 2.5 kg dumbbell.
Step 6
Choose your exercise method with dumbbells that you hold comfortably. Consider whether this raven makes you healthier.
Note:
– Use care when bringing up and down to avoid causing injury.
– Work out regularly, focusing on large muscle groups than with the next group and 2 legs.
As you get stronger, continue with your training routine with the weight you initially weigh. Don't gain weight until you can do at least three or four. If you don't feel muscle fatigue, then add more weight.
8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)
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Hopefully, the information above has helped you choose the “best dumbbell set,” bringing some small value to you: “Save Your Time,” and give it to training. Please share this article if you feel it is useful. Thanks!
