A home gym can be very useful when you really want to exercise, but don’t have enough time to constantly run to a professional exercise room. Before you fill your basement or other spare room with equipment, you should wisely choose basic accessories. Including, above all, dumbbells. Which ones are worth buying?
What will dumbbells be useful for?
Before we decide which dumbbells we need, we should realize how we can actually use them. It turns out that they are quite basic and necessary equipment
Why is it worth exercising with dumbbells?
First of all, they are universal and virtually anyone can exercise with them. It does not matter gender, weight, physical shape or level of advancement in attending the gym. They can be the basis for autonomous training, but also help to get in shape for other sports
How do dumbbells help?
Exercises with dumbbells are relatively simple and do not have to be very strenuous or time consuming. Thanks to them you can take care of the appearance of your abdomen, thighs, shoulders, neck, but also breasts in the case of women
Types of dumbbells for home gym. Which ones to choose?
Of course, dumbbells come in more than one edition. They differ especially in the material from which they are made. Thus, we have to enumerate, first of all, bituminous and cast iron dumbbells. Which of them are better and what is the reason for them?
Bituminous dumbbells have a specific construction. They are filled with aggregate or concrete, which gives the appropriate weight, but they are much cheaper. As a rule, they are also larger, which has a decisive influence on the weight distribution. Why is this important? We will appreciate this fact when, while exercising in the living room or our own room, one of the dumbbells falls to the floor. There are far fewer chances of bituminous dumbbells causing permanent damage to the floor, unlike those made of cast iron.
Dumbbells made of cast iron
What is the reasoning behind many people choosing to purchase cast iron dumbbells in this case? Some users extremely appreciate their longevity and durability – it is very difficult to permanently damage them. Such dumbbells are also smaller and it is easier to maneuver them or simply hide them somewhere once you have completed the series of exercises intended for the day
Fixed or adjustable dumbbells?
You can also choose between single-piece dumbbells and those that are adjustable. We can buy the first for a lower amount, usually in weights up to 10 kg. Adjustable dumbbells allow you not to have to buy many copies of different weights. We can regulate their weight ourselves and such option seems to be particularly beneficial
Dumbbells must be safe – what kind of handle should I choose?
It is worth protecting ourselves against the possibility of a painful and dangerous injury, which can be acquired when one of the rings from dumbbells accidentally falls on our feet. Such a construction of the griffin is important, which will protect against this danger in the best possible way. It is worth resigning from the more dangerous smooth griffin and bet on a screw one. Changing the weight will then take a little longer, but we will gain the feeling of certainty that the exercise is safe. Remember about it also when dumbbells are to be a gift for a young person, who is starting his adventure with exercises
What exercises can be done at home with dumbbells?
One of the advantages of buying dumbbells is that they can have a very wide range of applications right away. They are used in strength training, slimming training, general development, but sometimes they are also used during fitness exercises. Exemplary activities with dumbbells include squats with dumbbells, raises on tiptoe with dumbbells, or long squats performed also with the use of these devices. By purchasing them, we can begin the adventure of daily training. There is still time to complete a professional gym at home
Photo: Andres Ayrton/Pexels
Essential IPS for Beginners at the Gym: Unleash Your Strength with the Right Stretching Equipment
Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment.
Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment. As a beginner, it’s crucial to start your fitness journey on the right foot by focusing on building a solid foundation of strength and flexibility. In this guide, we will explore the essential IPS (Integrated Performance System) for beginners at the gym, with a specific emphasis on stretching equipment. By incorporating the right equipment and techniques into your workout routine, you can enhance your performance, prevent injuries, and achieve your fitness goals more effectively.(more…)
SARMs: A Comprehensive Guide for Fitness Enthusiasts
We all want to achieve our fitness goals and have a perfectly sculpted body.
We all want to achieve our fitness goals and have a perfectly sculpted body. However, achieving those goals can be difficult, and many people turn to supplements to help them achieve their goals. SARMs are one such supplement that has grown in popularity in recent years.(more…)
Best ways to get sore muscles
Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!
Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!
Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.
Curcumin and trance
The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.
In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.
Warm baths and Epsom salt
You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.
Impact of cold
It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.
Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.
Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.
After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.
main photo: unsplash.com/Karsten Winegeart
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