Home Gym Beginners Guide: Common Mistakes You're Making when Using Dumbbells
It's still true that proper knowledge is necessary for a good workout. However, the most important thing to understand about dumbbells before starting a workout routine is what they are. What are the advantages of dumbbells, and what factors need to be considered before buying a set?
A dumbbell is a multipurpose exercise gear that improves your weightlifting session. Dumbbells make it simple to work out with varying weights while engaging the core, which is one of their key advantages. In addition, dumbbells are safe exercise equipment for most people, offering a wide weight range for a workout.
While the majority of dumbbells have a constant weight, some have ends that unscrew so that weight plates may be added or withdrawn for different difficulty levels.
Every muscle in the body may be strengthened using them, and they are manageable and inexpensive enough to have in a home gym. So, whenever you pick up a pair in the future and start working with them, avoid making these common mistakes.
Choosing the wrong weight
Every beginner's guide to dumbbells will tell you that the correct weight is the key to the proper exercise. But many people are unaware of how to choose dumbbell weight; this is the biggest mistake one can make. If the weight is too light, it will not show the desired results in time, and if the weight is too heavy, it is bound to cause injury. So, make sure the chosen weight is neither too light nor too heavy.
How to fix:It is always a good idea to start modest and increase weight if you're unsure what to lift. The best way to know your perfect weight is if you can complete 15 steady reps with it in excellent form. Once you reach that stage, pat yourself on the back and add up 2–5 pounds more to the current weight.
Same pair for whole body workout
Not every muscle is equal in strength. Using weights that are too low won't help you build muscle while lifting weights that are too heavy increases your risk of tearing or straining a muscle. Your chest muscles may be a lot stronger than your arms. But the fact is also based on the individual person.
How to fix:To efficiently target specific muscles, use a variety of weights. Change weights with every exercise. Try different weights to find out which body parts need how much weight. You can also connect with your instructor to pick the right weight. Do not be shy to get a lightweight when starting; some muscles need time to get strength.
Choosing the wrong set
Dumbbells come in various sizes, including hex and round, and grip options include textured, rubber, and neoprene-coated. Hex dumbbells may be safer than their round counterparts because they don't roll around when you set them on the ground. Neoprene-coated dumbbells are easier on the hands and provide a firm hold when used in terms of grip.
How to fix:Check before you buy. Different styles of dumbbells have distinct advantages and purposes. Choose what suits you and your home gym the best. Buy only the weights you need; otherwise, you will end up making a mess in your home for no reason. You can always go for Flexnest adjustable dumbbells if the space is limited; adjustable dumbbells can replace multiple sets of dumbbells, making them a better choice for you.
Becoming overly tense
When you plan strength training, know how to use a dumbbell at home. Strength training is all about exercising your muscles. While you put all force on the targeted muscle, sometime, you will also engage muscles and body parts that are not needed. But to fully concentrate on the details of the activity at hand, it's vital to relax the rest of your body. The benefits are; first, it will guarantee proper form, which will guard you against injury. Second, it will save you from unwanted strain and exhaustion.
How to fix:Do not tense muscles that are not being targeted by the workout. Focus on the engaged muscle and take all your energy to the spot rather than distributing it to the whole body.
Leaving out wrist workouts
We sometimes tend to forget the smaller and less significant body parts to work out; one such is the wrists. It is a simple but easily overlooked detail during weight workouts. There is no muscle building needed on wrists, but it is crucial to make them stronger. The reason is exercises for the wrist prepare your palms and wrist to bear the load, or weight equipment like a warm-up prepares your entire body for training.
How to fix:Start your wrist warm-up before weight training. Rotate your wrists in a clock and anti-clockwise direction for a few rounds. Stretch your hand out and face the palms in the front, now the finger towards you. Now give your wrist the desired workout by turning the lightest dumbbell in your possession clockwise and counterclockwise.
Trying to control too much
It's simple to fall into a groove when moving to the beat and let momentum take control of the movement rather than exerting control over it. Putting in too much control or resisting a movement will create unwanted strain. When you let the body move in momentum, you bring the muscle in rhythm, making it easy to exercise.
How to fix:Let the muscle gain momentum with action. Take your time to complete the action, do not hurry. When you lift or lower the weight too quickly, you're not using your muscles' full range and wasting time.
Breathing plays an essential part, be it any form of exercise. Most of us have experienced holding our breath while performing any tiresome activity. This may not be voluntary, but you have to make it a point to stop doing this. When you exercise, the muscles need a regular supply of oxygen, and this is only possible when you breathe regularly and rhythmically. Correct breathing also makes exercise easy.
How to fix:The ideal technique ensures that you breathe steadily and correctly. Inhale and exhale while you take the first step of the exercise or when making the maximum effort, inhale again while coming back to starting position.
Using incorrect form
When performing resistance training, using poor form and technique won't help you and might hurt you. Instead, you can reduce your risk of injury by doing your activities with good form. It translates into less discomfort, less restriction, and less downtime from exercising and engaging in other activities you enjoy. A lot of mistakes happen, especially during the use of dumbbells. People may think it is merely picking up weight, but the correct posture of the body helps a lot during strength training.
How to fix:The beginner’s guide to dumbbells says that it is good to work with a fitness professional who is knowledgeable about safe weight-training methods and can assist you in determining the appropriate weight for your fitness level. If you have some knowledge of training and wish to work out in a home gym without a trainer, make sure you have a mirror, in which you can look and correct your posture every time you sway wrong.
Dealing with injuries
As you start strength training, you'll find that your muscles hurt after each workout. Although painful muscles are common during workouts, sudden pain or pain for an extended period indicates that you might have overdone it and injured yourself. Take a break from weightlifting if your injury is making you uncomfortable. Do not be hard on yourself and strain.
How to fix:First thing is to know how to use a dumbbell at home. Most accidents occur when you are unsupervised. Other than this, the best way is to give your muscles time to recuperate between workouts; giving that particular muscle group a 48-hour break from the activity is a good idea. After all the precautions, still, if you face injury. Take a break from the gym, rest and if the pain persists, see a doctor.
Gripping the dumbbells is also a critical factor to consider to avoid injuries and get the right results. Your hands and forearms may become sore and fatigued before the rest of your body if you perform back-to-back workouts while maintaining the exact grip on the dumbbells. In the end, you might find that you can no longer execute exercises without seriously exhausting the muscles you were aiming to engage.
How to fix:
Different exercises need different grips. Plan your workout regime so that with each exercise, one after the other, you have to change the grip. The point is how you hold the dumbbells should vary each time you change.
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Flexibells: the best dumbells for your home gym
The reputable fitness brand Flexnest offers your home gym the best fixed and adjustable weight dumbbells. There are different weight loads available with the Flexibells to suit different workout needs. In addition, easy-to-use selection dials in our adjustable dumbbells make them a perfect fit for your workout.
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