I haven’t met a guy who didn’t want big arms. Or more like bigger arms. Whatever your arm circumference, you probably want to make it even thicker: This is how the brain works. And if you’re one of those people, you’d better listen to what dumbbell expert Lionel Balland has to say.

“Home fitness changed during the pandemic because people were forced to exercise at home. If you couldn’t leave the house to go to the gym, you had to think about how to bring the gym to you, “says JAXJOX coach and dumbbell expert Lionel Balland:” People learned during this experience that it was very workable is to exercise from your home. You can get quality workout, and there are many resources out there to show you how to do it from your home. “

When it comes to home training, using dumbbells is one of the most effective and convenient ways to build muscle, boost and tone your metabolism. Because you can train all the important muscle groups in your body with a variety of exercises without massive home fitness equipment taking up the entire valuable floor space in your home.

Better still, the best dumbbells are not only practical but also super efficient. These amazing home weights incorporate numerous stabilizing muscles to aid movement when doing dumbbell exercises. After all, more muscles moved means faster gains and more calories burned.

Not to mention that dumbbells are also very durable and will last a lifetime. This is especially true for cast iron and rubber hexagonal dumbbells, but also for adjustable dumbbells. All in all, a set of free weights should be your very first fitness equipment purchase when building a home gym.

(In the new home fitness equipment market? Check out T3’s math guides on the best kettlebells, barbells, and weight benches.)

How much weight do you need for dumbbells?

If you’ve never used a dumbbell before, finding the right weight for you can be difficult. The measly little 2-3 lbs. (~ 1 kg) dumbbells look pretty small, but might be worth trying out if you’ve never done dumbbells at home before.

“When exercising with dumbbells, it’s important to choose the right weight for each exercise,” says Lionel. Alternatively, you can buy adjustable dumbbells like the JAXJOX Dumbbell Connect, which gives you a full set of dumbbells in the space of just one pair. “

Another advantage of adjustable dumbbells is that they allow a more varied workout without having to buy a lot of dumbbells. Especially at the beginning, it’s hard to gauge how much you can curling or bench press, so the weight range of an adjustable dumbbell can be very handy.

How many times to lift dumbbells in each set, let Lionel explain which rep range to use:

“When you’re trying to tone your muscles and yours persistence, choose appropriate weights that will tire you out after doing more than 12 repetitions. “

“If your goal is to get muscular size, you want to pick weights that tire you out doing 8-12 reps. “

“If you increase yours strength Your goal should be to focus on lifting heavier weights that you tire of before 8 reps. “

Whatever your goal, try spicing up your workout with different rep ranges to achieve a more rounded physique.

(Image credit: JAXJOX)

How to perfect your dumbbell shape to increase training efficiency

Contrary to popular belief, heavy weights alone will not produce the results you want; Good shape is also important. Jerking the weights and half repetitions of your sets results in minimal muscle activation, so it is important to focus on form first and only use weights that are heavy enough for you to perform the exercises properly.

“Exercising in front of a mirror can help you make sure your form is suitable for dumbbell exercises,” suggests Lionel for a swing exercise. By starting with slower movements and lighter weights, you build your joints and muscles so that they will be able to reach heavier weights when you are safely ready. “

The help of a professional can also be helpful: “If you have a fitness professional guide and / or watch instructional videos, you will learn the correct form for different exercises,” adds Lionel.

Home workout tips from a dumbbell expert

(Image credit: JAXJOX)

This is how you really warm up before a dumbbell workout

Warm-up exercises are like leg days: people like to skip them as often as possible. Really a shame because the right warm up can actually help you lift bigger. It can also prevent injuries so you can lift more often for quicker gains.

“A warm-up includes exercises with lower intensity and slower pace, which improve your athletic performance, prevent injuries and help you recover from training,” explains Lionel. “The pre-exercise warm-up prepares your cardiovascular system for physical activity by increasing blood flow to your muscles and increasing your body temperature. It also helps reduce the risk of injury – when your muscles are warmed up enough, the movements, stretches, and loads you do during exercise are less likely to minimize sore muscles. “

The warm up can be anything from jogging on a treadmill to a 5-10 minute session on a stationary bike. Make sure the warm up isn’t too intense or too long as this can tire the muscles before you begin your strength training.

Home workout tips from a dumbbell expert

(Image credit: JAXJOX)

Why it is important to stretch after doing a dumbbell workout

“A lack of flexibility can make movement slower and less fluid, making a person more prone to muscle strains or other soft tissue injuries. This can dampen an active lifestyle. An increase in flexibility goes hand in hand with improved balance and coordination, ”says Lionel.

He continues, “It’s best to stretch after your workout when your muscles are warm, not before you work out. Stretching a cold muscle may help pull it out to relieve sore muscles the next day and keep you free to move. “

How much you should stretch, Lione suggests stretching to about 60 to 70% of your pain tolerance: Don’t overstretch yourself! “Get into your stretches and hold them for about 30 seconds,” he says. “

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