Dumbbell or kettlebell: what to choose for the gym and at home

One can not say that it is better for weight training - dumbbells or kettlebells, because both projectile suitable for achieving certain goals. Find out what is right for you and what to buy shells for home workouts.

Why fit weights

Addition power workout cardio

Exercise with weights cover a wide range of motion and significantly raise the heart rate, which makes them not only power, but also cardio. This is a great option for those who hate the treadmill and other cardio.

Diversifying its training exercises with weights, you will be pumped and endurance to train the cardiovascular system.

Here are a few popular exercises with weights to help you quickly raise heart rate:

1. Jerk the weights.

2. Throwing weights on his shoulders.

3. The slope with weights.

4. Turkish ups from the floor.

5. Mahi weights.

The development of explosive strength

Many exercises with dumbbells are developing explosive power - the ability to exert maximum force for a minimum period of time.

Explosive power needed for many sports, such as basketball or CrossFit. In addition, explosive exercises help to overcome the stalemate in training, when the weight reaches a certain point, and then progress stops.

Here are a few exercises to develop explosive strength with weights:

1. Mahy weights resistance.

2. Sumo squats with jumping out.

3. Ups weights over your head.

The increasing complexity of the exercises due to instability

Unlike dumbbells, kettlebells gone the center of gravity of 15-20 centimeters from your hand, so they are more stable. To keep the weight during exercise, you have to strain much more.

For example, if you do squats with weights, keeping them upright heavy place up, you have to make an extra effort to the weight did not fall and do not hit your hand. The same applies to jerk the weights and squats with weights over your head. With dumbbells, these exercises will be easier to perform.

Uniform development of the body and functional strength training

Exercise with weights does not involve any certain group of muscles and the whole body. For example, during swings kettlebell work not only the pectoral muscles and shoulders, but also all the muscles bark, legs, buttocks.

Exercising with weights, you are pumped uniformly all over the body and develop functional strength that can come in handy in life.

Increasing grip strength

Since the curved handle weights and often quite thick, it takes more strength in the wrist, to securely hold it in your hands. This can be used to prepare the wrist to the other exercises.

For example, the weight thrust in the slope of pumping power to capture and prepare your wrists to pull-ups and other exercises on the horizontal bar.

When is it better to choose a dumbbell

Dumbbells - the more popular the projectile than the weight, which is in any gym. Dumbbells also have a wide range of weights.

To perform the basic movements

Dumbbells are ideal for the most basic movements. With them you can do bench press, bench sitting, thrust to the chest in the slope, squat lifting dumbbells on the shoulders.

With the dumbbells you do not rock the weight in the snatch or barbell mahah weights, so that inertia will not be able to simplify the basic exercise.

For newbies

Dumbbells are more stable than the weights, so work with them easier and safer, which is well suited for beginners.

You can easily find exercises or the whole exercise and combine them with each other, while the weight is better to leave for employment with the trainer. He will teach you the proper technique and make sure you are doing the exercises without the risk of getting injured.

For isolated exercises and muscle hypertrophy

Isolated exercises with dumbbells help to quickly increase the absolute strength and build muscle. If you come to the gym just for this, choose the dumbbells and perform basic exercises. A cardio can be done separately.

For most exercises

In some exercises, weights can be easily replaced with a dumbbell. For example, jerk the weights can be replaced with a dumbbell swings. Exercise will differ from the jerk at the top, in addition, you can not gain such momentum due to the shift of the center of gravity of the projectile. But as a whole swings dumbbells make work the muscles of arms, legs, bark.

Turkish ups, sit-ups to jumping out, lifting weights over your head tilts to the side with the weight - all of these exercises can be performed with dumbbells. Change the load distribution, but you still worked for targeted muscle groups.

If you do not have specific preferences about the methods of training and exercises, feel free to take a dumbbell. They will become a worthy replacement and the bar, and poises.

What to choose to study at home

If you choose to study at home and choose between free weights, prefer dumbbells. There are three reasons to make such a choice:

1. Dumbbells - universal shell. They are much more exercise than with weights, they are easier to find and match with each other.
2. Most of the movements with weights include a wide range of motion, rocking and swings, and at home, especially if you are engaged in a limited space, it is quite dangerous. You can touch, break or scratch some items.
3. Matched weight is much harder to find than dumbbells. Basically weights sold in one piece, but with the composing dumbbells is not a problem, because they are almost everywhere. Matched free weight save space and money. When it is necessary to increase the load, you just put on a regular pancake.

With a dumbbell in the gym a better deal, and for the study of the body in the home more suitable dumbbell. Maybe you have a different opinion on this matter? Write in the comments what you prefer free weights.