Dumbbells ? Dumbbell Workouts, Dumbbell Exercises, Muscles Building with Dumbbells

A dumbbell is a short bar with a metal ball or disk, at both ends that is lifted for developing muscles. The Wikipedia defines dumbbell as, a type of free weight, a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). They are appropriate for all fitness levels and they are small and portable. Dumbbells are often used in conjunction with barbells. Barbells are long bars that allow someone to put weight plates on the ends to adjust the weight. According to “Men’s Fitness,” dumbbells are better for beginners. They are safer because they are smaller in size. You can work all muscle groups using just dumbbells. You can use dumbbells very effectively to build muscle on the chest. Dumbbells are great for building shoulder muscles. Dumbbells build biceps muscles, triceps, and the forearm muscles.

The advantage of dumbbells is that they can be accessed very easily by many people since they are not very expensive compared to other gym equipment like recumbent bikes, exercise bikes, cross trainer, rowing machine, spin bike, elliptical trainer etc. They are popular because they are highly versatile. Working with dumbbells allows you to adapt exercises in variations depending on fitness level, exercise type or strength goals. With the dumbbells set, the sky is the limit really to what you can do. The dumbbells set is a time-tested form of workout equipment found in every gym around the world, largely in part to the variety and versatility they offer in achieving tremendous results.

Most of the dumbbell exercises ideally involve 10 to 12 repetitions, with few minutes of rest time.

It is useful for people of all ages and fitness levels; to build stamina, provide movement, improve agility and achieve body strength. Dumbbell equipment forms a most vital part in any of the strength training and muscle building programs. Using dumbbells for exercise is the most effective and efficient way to strengthen and develop the muscles of the body. Women use dumbbells to tone up rather than to build muscle. This can be achieved in executing particular exercises, combinations, and choices of some exercises that target a woman’s problem areas. Thus women must learn the techniques of using the dumbbells correctly, with help of proper trainers if need be.  When you have done a dumbbell training programs long enough, stand in front of a mirror to admire the results you have achieved!

Normally, dumbbell workouts are done to develop certain muscle groups but they also provide definition of the whole body. They certainly strengthen and develop parts that are worked on like shoulders, arms, buttocks, legs and hamstring muscles. They add intensity to your exercises. Dumbbell exercises make you less prone to osteoporosis. Consistent dumbbell exercises will allow your body to speed up your metabolic rate helping in maintaining your weight. Dumbbell exercises make your body more contoured, making you feels confident and will inspire you to dress up nicely and make you feel lovely. Dumbbell exercises make your system conditioned, making you feel tighter and firmer. It will help you sleep sounder and better. These exercises demand less time. A well-protected system, a shapely body and a feeling of overall goodness are yours once you are able to train and develop your muscles using dumbbells.

How to do Deadlifts with Dumbbells

The deadlift refers to a weight training exercise where a dumbbell or a loaded barbell is lifted off the ground from a stabilized, bent over position. Deadlift is one of the canonical power-lifting exercises with others being bench press and squat. Deadlift is an exercise where dead weight, i.e., the weight without any interia, is lifted off the ground. All the repetitions in this exercise begin with dead weight, which makes it one of the most effective exercises. For this reason, deadlift has been amongst the most feared exercises by bodybuilders. On the other hand, it is highly liked by powerlifters. Deadlift is a mass builder and determines your strength.

Deadlifts are primarily performed using barbells, but can also be done using dumbbells. All the deadlift exercises that are performed using barbells can be replaced by the dumbbells.

But, special caution is required while performing deadlift exercises with dumbbells. A barbell actually distributes the weight equally on both sides of the bar, thereby resulting in equal straining and strengthening of the muscles. Moreover, a barbell is easy to lift, even if overloaded, because of the balance and equal distribution of weight. Plus, the lifter gets ample space to make hand adjustments on the bar, which is otherwise not possible on the dumbbells.

Dumbbells can be used to do deadlifts, but it is recommended that weight should be increased as tolerated. As both the hands move independent of each other, there is high possibility that muscles on either side get more developed, or contrariwise. Some of the powerlifters consider deadlifts to be true test of total strength as a deadlift begins at its most difficult point without any stored elastic energy. With the help of dumbbells, deadlifts can be performed from sides, too. Only problem you can find with dumbbells is the inability to hold at comfortable place and making the correct balance, to perform the deadlifts correctly. Generally, one extremity, either upper or lower, is weaker than the other, and can lift less weight than the opposite one. In case of a barbell, the stronger extremity supports the weaker extremity, and weight gets equally distributed, allowing the lifter to perform deadlifts without much problem. With dumbbells, the extremities move independent of each other, which makes it difficult to lift off the weight, as the weaker extremity does not get any support from the stronger one.

Extra caution should be taken while doing deadlifts with dumbbells, because you are more prone to back injuries in this scenario. As deadlifts are highly effective, performing these exercises wrongly can lead to even serious injuries of the back or other muscles of the body. It is recommended to perform Deadlift With Dumbbells only under supervision of your trainer.

 

 

Great Arm Workout With Dumbbells

One of the muscles most people look at is the biceps. When most people think of showing off their muscles, they will probably think about flexing their biceps. In order to get great looking biceps, you must work them out. A great way to do this is by using dumbbells. The point in lifting weights in the first place is to put your muscles under stress. When you do this, you will actually cause small micro tears in your muscle fibers. This may sound like a bad thing but it really isn’t. When your muscles are torn, your body goes in and start to repair them. This is why your muscles get bigger when you work them out.

If you want to have bigger biceps, you need to put them under great pressure in order to cause these micro tears. Your weight plays a big part in how big your biceps are. In general, if you want to increase the diameter of your biceps by an inch, you will have to gain about 10 pounds.

So besides just lifting weights, you also need to eat as well. So what is a good way to build those biceps? One way is to do dumbbell curls.

The routine I often do is called the pyramid sets. The way you do this is by doing 5 sets of standing curls with the dumbbell, alternating arms with 2-3 minutes of rest in between sets. After you do 1 or 2 warm up sets, you will begin your first set. For you first set, you will be doing 6-8 reps. So choose a weight that is heavy enough where you won’t be able to do anymore than 8 reps. When you first start out, you may not know how much weight to use so just pick one and test it out. After a few workouts, you’ll be able to gauge which dumbbell weights are best for you.

Each set after that, you will be increasing the weight and doing 2 less reps.

So for the second set, you will be doing 4-6 reps. When you curl the dumbbell up, do it fast. It should only take you one second. When you bring it back down however, you want to do it slower. This should take you 3 seconds. The third set will consist of 2-4 reps and the final set will consist of 1-2 reps. After you are done with the last set, you will go back to the weight you used for your first set and do as many curls as you can while keeping proper form but this time instead of going down for 3 seconds, you go down in 1 second.

The aim of doing this routine is to lift extremely heavy weights while still keep proper form in order to force your muscles to grow. You should workout with this method once a week and get plenty or rest in between.

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Dumbbells, Dumbbell Sizes, Dumbbell Applications

Dumbbells

Every body builder should follow a proper diet and an intensive fitness program to get rid of excess fat and become muscular. These days, there are several ways of working out, to develop large and prominent muscles around different parts of the body.

Resistance training is usually done using expensive gym equipment at local gyms. However, there is a cheaper solution for weight lifting using traditional dumbbells. A dumbbell is a short bar with a metal ball or disk, at both ends that is lifted for developing muscles.

World Fitness is an online store providing a variety of dumbbells; within Melbourne, New South Wales, Brisbane, Victoria, Perth, Northern Territory, Adelaide, Darwin, Western Australia, Hobart, Sydney, South Australia, Queensland, Canberra and Tasmania.

Dumbbell Sizes

There are mainly two types of dumbbells. A fixed weight dumbbell has weights in a dumbbell shape made from cast iron, rubber or plastic. An adjustable weight dumbbell consists of a bar with plates of various weights added on both sides; locked using collars.
We offer a variety of dumbbell sizes ranging from 1 kg to 100 kg; including 110 kg commercial rubber dumbbell set with stand; 110 kg commercial chrome dumbbell set; 275 kg commercial rubber dumbbell set with rack; 775 kg commercial rubber dumbbell set; and the mega 1050 kg commercial rubber dumbbell set.

Dumbbell Applications

A fixed weight dumbbell is used for many one handed exercises that require reasonable weight. Whereas the adjustable dumbbell is used for exercises such as one or two handed curls, dead lifts and heavy weight lifting. Other dumbbell applications include strength training, building chest muscles and toning shoulder muscles.

During most of the dumbbell exercises, you should ideally perform 10 to 12 repetitions, with few minutes of rest time. It is useful for people of all ages and fitness levels; to build stamina, provide movement, improve agility and achieve body strength.

We sell a wide range of fitness products including olympic weight plate, barbell, multi gym, power rack, weight bench, kettlebell, medicine ball, inversion table, boxing equipment, power rack, crossfit equipment, squat rack, exercise equipment, treadmill, elliptical cross trainer, exercise bike, spin bike, rowing machine, aerobic step, strength equipment, cable attachment, vibration platform, trampoline and other accessories at discounted prices.

Dumbbells ? Dumbbell Workouts, Dumbbell Exercises, Muscles Building with Dumbbells

A dumbbell is a short bar with a metal ball or disk, at both ends that is lifted for developing muscles. The Wikipedia defines dumbbell as, a type of free weight, a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). They are appropriate for all fitness levels and they are small and portable. Dumbbells are often used in conjunction with barbells. Barbells are long bars that allow someone to put weight plates on the ends to adjust the weight. According to “Men’s Fitness,” dumbbells are better for beginners. They are safer because they are smaller in size. You can work all muscle groups using just dumbbells. You can use dumbbells very effectively to build muscle on the chest. Dumbbells are great for building shoulder muscles. Dumbbells build biceps muscles, triceps, and the forearm muscles.

The advantage of dumbbells is that they can be accessed very easily by many people since they are not very expensive compared to other gym equipment like recumbent bikes, exercise bikes, cross trainer, rowing machine, spin bike, elliptical trainer etc. They are popular because they are highly versatile. Working with dumbbells allows you to adapt exercises in variations depending on fitness level, exercise type or strength goals. With the dumbbells set, the sky is the limit really to what you can do. The dumbbells set is a time-tested form of workout equipment found in every gym around the world, largely in part to the variety and versatility they offer in achieving tremendous results.

Most of the dumbbell exercises ideally involve 10 to 12 repetitions, with few minutes of rest time.

It is useful for people of all ages and fitness levels; to build stamina, provide movement, improve agility and achieve body strength. Dumbbell equipment forms a most vital part in any of the strength training and muscle building programs. Using dumbbells for exercise is the most effective and efficient way to strengthen and develop the muscles of the body. Women use dumbbells to tone up rather than to build muscle. This can be achieved in executing particular exercises, combinations, and choices of some exercises that target a woman’s problem areas. Thus women must learn the techniques of using the dumbbells correctly, with help of proper trainers if need be.  When you have done a dumbbell training programs long enough, stand in front of a mirror to admire the results you have achieved!

Normally, dumbbell workouts are done to develop certain muscle groups but they also provide definition of the whole body. They certainly strengthen and develop parts that are worked on like shoulders, arms, buttocks, legs and hamstring muscles. They add intensity to your exercises. Dumbbell exercises make you less prone to osteoporosis. Consistent dumbbell exercises will allow your body to speed up your metabolic rate helping in maintaining your weight. Dumbbell exercises make your body more contoured, making you feels confident and will inspire you to dress up nicely and make you feel lovely. Dumbbell exercises make your system conditioned, making you feel tighter and firmer. It will help you sleep sounder and better. These exercises demand less time. A well-protected system, a shapely body and a feeling of overall goodness are yours once you are able to train and develop your muscles using dumbbells.

Exercises Using Dumbbells For The Biceps

A properly done bicep routine with the use of dumbbells wont just make your arms stronger but make them look nicer as well. Using simply some dumbbells, you can do the following exercises for your biceps, whether at home or at the gym.

The Important Warm Up

Before you start doing any of the dumbbell exercises mentioned below, its of extreme importance to warm up so you aren’t being injured. Stretching out your arms and running on a treadmill to warm up are necessary to do. As you perform any exercise with dumbbells, do it smoothly without performing any jerky movements. You should begin by doing exercises with light weights while you gradually challenging yourself as you get used to the challenges. As a beginner, though, you’ll want to perform multiple reps using lighter weights. If you do it like this, you’ll see that its easier to keep the right posture which in turn will help you avoid getting injured.

The Dumbbell Curls While Seated at

While seated on an inclined bench with a properly supported back, extend your arms outward with a dumbbell in both of the hands. Bring the dumbbells to your shoulders by lifting slowly, and then bring them down. The movements must be slow for all of these dumbbell exercises. Continue to perform the exercise until you cannot continue. When it happens, you’ll need to stop and put down the dumbbells to stretch your arms and rest for a minute or so. You want to do another two sets in the same way.

The Preacher’s Bench

Put your chest in a correct position and sit on a bench. Then, make sure the exercise is being done correctly and lift the most weight that you can so that your muscles are being challenged. While you lift the weights, make sure that your elbows are close together and almost parallel. you’ll be receiving help from the bench for the correct position and you’ll be able to lift heavier weights than you would normally be able to. In order to get the maximum benefit from the exercise, you should lower the dumbbells as you can. Keep on doing this exercise until you cannot do it anymore because your muscles aren’t up to it anymore. Do the exercise again after resting for a bit.

The Basic Curl

Lift dumbbells up to your shoulders while your knees at a slight bend and feet placed apart at shoulders width. Hold your arms right next to your body while you squeeze as hard as you can near the top of the curl. Remember that you must have a steady movement as you lift and lower your dumbbells. Don’t do any jerky motions when doing these exercises because its actually much better to do smooth and easy motions. Remember also to do the exercise until your muscles have failed. Rest for a small period of time after you complete the exercise and then repeat. When you finish, stretch your biceps out.

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Dumbbells, Dumbbell Sizes, Dumbbell Applications

Dumbbells

Every body builder should follow a proper diet and an intensive fitness program to get rid of excess fat and become muscular. These days, there are several ways of working out, to develop large and prominent muscles around different parts of the body.

Resistance training is usually done using expensive gym equipment at local gyms. However, there is a cheaper solution for weight lifting using traditional dumbbells. A dumbbell is a short bar with a metal ball or disk, at both ends that is lifted for developing muscles.

World Fitness is an online store providing a variety of dumbbells; within Melbourne, New South Wales, Brisbane, Victoria, Perth, Northern Territory, Adelaide, Darwin, Western Australia, Hobart, Sydney, South Australia, Queensland, Canberra and Tasmania.

Dumbbell Sizes

There are mainly two types of dumbbells. A fixed weight dumbbell has weights in a dumbbell shape made from cast iron, rubber or plastic. An adjustable weight dumbbell consists of a bar with plates of various weights added on both sides; locked using collars.
We offer a variety of dumbbell sizes ranging from 1 kg to 100 kg; including 110 kg commercial rubber dumbbell set with stand; 110 kg commercial chrome dumbbell set; 275 kg commercial rubber dumbbell set with rack; 775 kg commercial rubber dumbbell set; and the mega 1050 kg commercial rubber dumbbell set.

Dumbbell Applications

A fixed weight dumbbell is used for many one handed exercises that require reasonable weight. Whereas the adjustable dumbbell is used for exercises such as one or two handed curls, dead lifts and heavy weight lifting. Other dumbbell applications include strength training, building chest muscles and toning shoulder muscles.

During most of the dumbbell exercises, you should ideally perform 10 to 12 repetitions, with few minutes of rest time. It is useful for people of all ages and fitness levels; to build stamina, provide movement, improve agility and achieve body strength.

We sell a wide range of fitness products including olympic weight plate, barbell, multi gym, power rack, weight bench, kettlebell, medicine ball, inversion table, boxing equipment, power rack, crossfit equipment, squat rack, exercise equipment, treadmill, elliptical cross trainer, exercise bike, spin bike, rowing machine, aerobic step, strength equipment, cable attachment, vibration platform, trampoline and other accessories at discounted prices.

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Women Weight Training: Why Women Should Not Be Afraid Of Dumbbells

Article by Cornell Dayne

The image of women weight training—for many people, these two things should never, ever go together—reminds us of those orange tanned, masculine-looking ladies wearing shoestring bikinis that barely cover their bulky chest area—and who wants to look like that?Those women are professional bodybuilders. And they didn’t develop 21-inch arms by following a beginner’s guide to weight training for women. Those women worked really hard, employing advanced training techniques that many a time were developed by the very best trainers in their industry. Knowing and understanding this proves that the fear of bodily overdevelopment is unfounded—and silly. Women weight training is a good thing, and if done in moderation it can yield some spectacular results.The truth is, any good healthy diet plan should include a bit of weight training, especially if your weight loss goal is more than 25 pounds. The Biggest Loser show is a great example of that. If you want to keep your body toned and in shape, then working out with weights is the way to do it.But first, there are a few lies about women weight training that need to be discussed here. First, weight lifting will not turn fat into muscle, nor will any muscle tone you’ve built turn back into fat should you stop weight training. It’s like saying apples can turn into oranges. Fat and muscle are completely different. Always remember that.The way that muscle and fat are alike, however, is that you will lose both if you only do cardio workout. Sure, cardiovascular exercises are critical to raising your metabolism and burning calories, but they can cause a reduction in muscle tissue.Another popular myth is that weight training is a non-factor when it comes to weight loss. This, again, is wrong. While you’re not jumping around with dumbbells in your hands, the resistance of it and the work your body needs to do in order to accomplish it only serves to strengthen your heart, and it gets those endorphins revved up, too.Weight lifting for women has been shown to help improve the health of cancer patients, diabetics, and those suffering from hypertension. It also helps to prevent osteoporosis and muscle atrophy in older folks. You must combine your cardio with weight training. You’ve got to feel a good amount of resistance—feel the burn—in order to get the most out of your weight training routine.However, the key is to start out slowly, and increase the weight gradually. If you start out with too much weight, you can tear and damage your muscles—and that’s unhealthy, as well as painful.Just like you shouldn’t do cardio work seven days a week, nor should you weight train every day. Start out with just two days a week, on your off days from your cardio workout, and 45 minutes of activity for each session should be perfect.While it’s not necessary to go to a gym to weight train, it is highly recommended that you have someone teach you the correct way to do it so that you don’t get into bad habits. This is why you see mirrors in gyms. It’s not because people are vain. It’s because the correct position of your arms, legs, and other body parts is crucial in building and maintaining your muscles.

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Dos and Don’ts When Exercising With Dumbbells

Article by TOAS

Incorporating dumbbells into your daily exercise regimen has a host of benefits whether your intention is to build bigger muscles or just to keep fit and build stamina. It is a form of weight lifting that is pretty much user-friendly. You essentially just need one set of dumbbells, which is 2 dumbbells: one for each hand, and you are set to go.

Strain and Sprain

As with any form of exercise, it is imperative to pay close attention to some dos and don’ts so as to protect yourself from getting hurt while doing any of the exercises. Exercising incorrectly can lead to undesirable muscle strain and ligament sprain which is what you must do in your utmost to avoid. A strain is when the muscle is stretched too far or torn. This damages the muscle fibers. When bone or joint ligaments are over-stretched or torn, it results in a sprain. Ligaments are fibrous connecting tissues that connect muscles to bones and joints.

Dos and Don’ts

DOs

Warm up first before you start lifting the dumbbells, even if you are just practicing. Warm-up exercises help warm up the muscles to prevent overstretching too quickly which could hurt either muscles or joints as mentioned earlier. You can warm up the muscles with light cardio, or by doing a light set of each exercise before proceeding to heavier weights.Take a rest in between sets of exercises. A set is defined as a group of repetition for different exercises.Go slow when handling your weights. Lift and lower your weights slowly and steadily.Stand up straight. Make sure your posture is straight. Engage your abdominal in every movement you make to keep balance and protect your spine.Choose at least one exercise for each major muscle group. Some major muscle groups are: chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves and abdominal. Leaving any muscle group out could cause an imbalance in your muscles and possibly lead to injuries.Take a rest for 1 to 2 minutes, or long enough to catch your breath, between each set of exercise.After you complete your routine, remember to cool down with light cardio and/or stretching.Take rest days too! They are as important as workout days. Make sure the same muscle groups is not worked for 2 consecutive days.

DON’Ts

Don’t use momentum to lift the weight. If you have to swing to get the weight up, you could be using too heavy weights.Don’t forget to breathe! We are tempted to hold our breath especially when it is the toughest. Don’t. As the American College of Sports Medicine puts it “Exhale when the exercise is hardest, and inhale when the exercise is the easiest.”

Check out Dumbbell Routines and Exercises for a total body workout to improve your physical fitness in 90 days. Digital format means you can get started working out right away.

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