Crossfit dumbbells: Practical guide | types | Benfice

The use of dumbbells For training it can be included in any routine. These pieces are ideal for the initiation of physical activity exercises both in gym and at home. It is for this reason that in this article we will deepen what the dumbbells, their use and a small Guide to buy dumbbells.

What is a dumbbell?

The dumbbells are a tool used to perform different exercises during training, with which different areas of the body can be worked. They consist of a kind of small weights that can vary in size, weight and volume.

For training with dumbbells, these are used in dead weight or free weight mode to mainly develop strength, so, as mentioned, the size of these can vary.

They usually have a more protuberant grip and side zone where the highest weight concentration is located. They also vary in the material from which they are manufactured and in their form.

 

Types of dumbbells

There is a wide variety of dumbbells today. Because of its use in many exercise routines, today we find different designs and then we mention the most important in the market.

Rubber dumbbells

They come in different weights, with a metallic grip and a steel interior that provides them with the necessary weight. They are usually identified with the weight on the sides of the dumbbell.

The grip of these dumbbells is mostly metal. They can have a spherical or cylindrical shape on their sides.

Rubber dumbbells are characterized by being very resistant, so they guarantee a longer duration in time.

Hexagonal dumbbells

As the name implies, these dumbbells have a hexagonal shape, which allows them to be used both in dead weight and for support in soil support exercises, to avoid resurning or losing their balance.

They have a nickel and rubber grip in the weight part, and can vary by weight from 2 or 3 kg to 40 or 50 kg.

In our opinion Buy hexagonal dumbbells It is the best choice.

Rubber dumbbells

These dumbbells are made of the same material as the previous ones, however, the form is usually cylindrical. They mostly have a steel interior, which is what provides them with the weight it carries, which can vary between 2 kg and 40 kg.

Plates of dishes

They are ideal for those who want to see progress and increase in their resistance and strength, because they allow changing the weight of the dishes in the same grip bar. The latter, made of steel.

They have an adjustable necklace that allows disassembling and securing the dishes when increasing or changing the weight. They have a great advantage in this regard, because they allow you to save space.

Neoprene dumbbells

They are used in a bit more domestic training, as they are mostly lower weights. Its interior is made of steel and are covered by a layer of neoprene. They are ideal for users who are starting simple routines with dumbbells.

Chrome dumbbells

These dumbbells, unlike the previous ones, are used for more advanced training and are usually found in gyms, because due to their metal composition and weight, they can cause deterioration in the soil, if this is not adapted for the impact they produce on it.

It is recommended, in this sense, rubber or appropriate soils for weights and dumbbells, which protects the original structure.

Differences between dumbbells and weights

Although they seem the same, dumbbells and weights are different and are used for different training. On the one hand, dumbbells are used for more static routines, which have the purpose of developing strength and tone muscle mass.

The dumbbells can be used in training with the aim of improving balance and even flexibility. However, weights require a different physical condition and during their training, they imply not only the use of specific limbs or muscles, but also a cardiovascular, balancing and application of special techniques of the discipline.

Benefits of the use of dumbbells

The dumbbells can be used to work virtually any part of the body, for this reason, there are many benefits that we achieve by including them as part of our training routine.

Among the main benefits that the use of dumbbells brings are:

1. The development and toning of muscle mass, helping the rupture of muscle fiber and strengthening it.
2. They help the development of strength and resistance in different areas of the body, especially in upper limbs and on the upper train.
3. Allow the development of symmetric balance through simultaneous exercises.
4. They help work to improve flexibility and mobility, through loading exercises with load, which in turn improve the mobility range.

Exercises that can be done with dumbbells

One of the benefits of the dumbbells is that you can perform different exercises with them, helping you not only work an area of ​​the body, but several, with a single element. Among them we can find:

1. Abdominals: On a mat, we can use our dumbbell (one) as a kind of imaginary lever, extending the arms at different angles per series we will work the oblique and abdominal muscles mainly.
2. Chest: With a pair of dumbbells and on a mat or on a bench of press, upside down, we flex the arms at an angle of 90 ° degrees with respect to the chest and go up and lower both arms simultaneously, to work upper train and arms .
3. Shoulders, biceps and triceps: They can be done with both dumbbells or alternating the arms, climbing from the leg to the height of the shoulders and shoulders with arms at 90 ° up.
4. Back: You can work the lumbar part and the upper back muscles with exercises such as ascending and descending with extended arms to the feet.
5. Legs: The dumbbells not only serve the upper body, you can also train, thighs, twins, etc., making repetitions with the dumbbells.

Purchase guide: what to look at before buying a dumbbell

Finally, it is important that you take some aspects before buying dumbbells for your training. Buying the wrong dumbbells could cause a different result to the expected result.

Therefore, according to your experience level and the type of training you develop, you should look at the following aspects before buying a dumbbell.

The type of dumbbell

According to those mentioned above, you must choose the type of dumbbell that adapts to training and long -term results you want to achieve. It is not the same, for example, using Olympic dumbbells for those who already have a lot of experience than small rubber dumbbells for a beginner.

Material

This will also depend the durability and quality of the dumbbells that you acquire. If you want to execute a strong training it is important to choose materials that last over time and do not deteriorate so easily.

Weight

It is one of the most relevant characteristics to decide the type of dumbbells you will buy. Since this directly depends on the demand for effort and the results in the medium and long term.

Grip

Just as there are different types of dumbbells, grips also vary. Some come as part of a complete structure of the dumbbell and others, such as the Olympic dumbbells can separated from removable discs.