In terms of home gym and shaping, the first thing we think of is adjustable dumbbells and freehand training. Whether at home or in the gym, whether the training goal is to reduce fat, shape or increase muscle strength, the emergence of adjustable dumbbells has greatly enriched our training routines.
However, in the impression of many girls, the use of dumbbells for training seems to be the exclusive use of boys. As everyone knows, for many people with weak strength foundation, dumbbell fitness is sometimes more suitable
Dumbbell training that is friendly to Beginner
As mentioned, dumbbell training is suitable for many people with weak strength foundation. For some people who are just starting to work out, especially girls and people with large weights. As long as you choose the right weight, adjustable dumbbell training can be described as very friendly.
The reason is that adjustable dumbbell training can better adjust the weight and intensity. However, simple self-weight exercise without equipment is suitable for trainers who have the right weight, do not require too much advanced training, and have a certain foundation; while advanced barbell training requires the trainer to bear a heavier load.
Therefore, it is not surprising that adjustable dumbbell training has become a safer and more effective exercise method for people who are overweight, weak in strength, and not high enough in training.
Of course, for those who pursue advanced fitness, adjustable dumbbells are also more conducive to breakthroughs in training.
2. How to choose the dumbbell that suits you best?
In the actual dumbbell training process, we often get into doubts: Should I choose multiple dumbbells? How many groups do you do? How many times should each group do?
In fact, for different training groups and training goals, the selection of dumbbell sets has different emphasis:
Aiming at family shaping
The goal of most people, especially girls who choose dumbbells at home, is to make the lines of shoulders, arms and other parts look better.
Therefore, when doing small muscle group exercises such as arm flexion and extension and lateral lift, the principle of group repetition selection should follow “small weight, more reps.”
This is not only conducive to better shaping of muscle lines, more importantly, it can promote the efficiency of fat burning while reducing the effect of muscle hypertrophy, that is, it will not train too “strong”.
To start with a 2.5 kg dumbbell, and each group is just exhausted, 10-15 times per group.
Target muscle gain
If it is to increase muscle mass, make muscles fuller, and increase basal metabolism, then the principle of group repetition selection should follow “moderate weight and repetition.”
Generally, in order to increase muscle mass, the choice of dumbbell training exercises will also be different: more exercises aimed at large muscle groups, such as dumbbell flying.
Try to start with a 4 kg dumbbell, and each group is just exhausted, 8-12 reps per group.
Aim for power growth
Of course, there are also many boys who want greater absolute power, or girls who feel that their power is too weak and want to strengthen. At this time, the principle of selecting group repetitions should follow “large weight, small repetition”.
And like muscle gain, it is better to choose compound exercises for large muscle groups, such as dumbbell bench press.
On the premise of ensuring safety, it is recommended that everyone in each group should be just exhausted, choose 3-6 reps/group, and try to choose the maximum weight that can be completed.
It needs to be specifically explained here that “each group is just exhausted”. It means that when choosing weights. You can complete the target number of times, but you cannot do it once more.
For example, with the goal of shaping. It can be done 10-15 times with 2.5 kg, but it cannot be done 16 times. Then 2.5 kg is the appropriate weight.
Most importantly, adjustable dumbbell is the more preferrable option. You can choose your weight from 2.5kg to 24kg. And, one set of adjustable dumbbells only takes less than ONE square of your home.
From top athletes seeking breakthroughs to “Sitting lifestyle groups”. They are just beginning to get involved in fitness, all can benefit from kettlebell training. Then let’s take a look at the top ten benefits of adjustable kettlebell training.
The reason for the popularity of adjustable kettlebells is to return to basic training. In order to focus on functional and systemic exercise. It is a very efficient and relatively time-saving systemic training. -The American Council on Exercise (ACE, American Sports Council)
The benefits of adjustable kettlebells
1. Very effective aerobic exercise (no need for a boring treadmill like a mouse roller).
- Practical and functional enhancement of muscle strength (no need to repeat monotonous isolated muscle group training)
- Increase softness (no need to stretch for a long time)
- Interesting, changeable, not boring
- Only need a small, easy to carry equipment
- Very safe-for any age and body type
- Combine aerobic and muscle strength training (a top kettlebell trainer once said: training goals should be related to the needs of life. I have tried to carry heavy luggage or push a stroller and have to sprint to catch the train. How much can aerobic or reclining bike exercise help you at this time?)
- The best solution for busy people (kettlebells can combine aerobic, muscle strength and flexibility training at one time, using short-time and efficient characteristics as a fitness solution in the full range of strokes. The best thing is the kettlebell. The bell is so small and easy to carry, allowing you to train in the bedroom)
- Excellent fat burning effect
The fat in the body will suffer a triple blow. First of all, it will consume extremely high calories and increase metabolism during adjustable kettlebell training. Second, muscle strength training will bring about muscle growth and increase the basal metabolic rate, which will increase your calorie expenditure throughout the day. Finally, use systemic compound exercise training to stimulate the fat burning effect of growth hormone. This is the best way to burn fat, which is why sprinters have strong and distinct muscle lines and marathon runners have thin bodies.
- Very different from dumbbells and barbells
There are more and more people choose adjustable kettlebell.
If you have actually been in contact with adjustable kettlebells, you can know the difference. The weight design of the adjustable kettlebell can recruit more muscle groups to help stabilize, and can also use a larger range of movements to exercise the target muscle group. The isolated muscle group training done with dumbbells and barbells cannot train to stabilize the muscles to the same degree as kettlebells.
There are many benefits of using adjustable kettlebell training waiting for you to discover. For those who try different training methods, the improvement of the body by adjustable kettlebells is undeniable. Before other equipment became popular, the strong men of the fighting nation of Russia were trained in this way, and the help to top athletes has also been confirmed in research and practice.
Give yourself a chance to start, you will see the results soon, and then you will fall in love with the sport.
Dumbbell bench, fitness aids, often used to assist dumbbells to complete some necessary fitness exercises, such as: incline dumbbell bench press, downward oblique dumbbell bench press, flat dumbbell fly bird, etc. This kind of targeted fitness exercises cannot be completed without the aid of a dumbbell bench. It is the function of the dumbbell bench.
Different from the normal dumbbell benches, the Conllin dumbbell bench is adjustable, so that people of different body types can complete the exercises in a standard way.
How to choose a dumbbell bench
The structure and materials of the dumbbell bench are the most important. It must be strong and stable. Some benches have many functions, but they are swayed and the leather on the surface of the benches are thick.
The height of the bench must be appropriate, and the comfortness of bench press must be ensured. When doing dumbbell rowing,it should not be too short. Generally, the height of bench is about 50 cm is more appropriately. Also, the bench must be long enough, otherwise the waist would lowered. It was very uncomfortable to come out from below.
Do not pursue too much functions. It is recommended to buy an adjustable bench. The backrest should be adjusted to a 30-degree angle and an angle close to vertical, so that you can perform uphill bench presses and dumbbell presses. Note that the seat part should also be adjusted. When pushing upwards, you need to tilt up.
Chest exercises: dumbbell press, dumbbell uphill press, dumbbell downhill press, dumbbell bird, dumbbell uphill bird, dumbbell downhill bird.
Back exercise: one-handed dumbbell rowing, prone stretch.
Shoulder exercises: seated dumbbell press, side-lying single-arm dumbbell side flat lift.
Arm exercises: sitting one-arm curl, supine dumbbell arm flexion and extension, sitting dumbbell neck flexion and extension.
Leg exercises: seated dumbbell lifts.
Abdominal exercises: sit-ups, calf bench sit-ups.
When practicing, you should follow the position not to press or hold the joints, otherwise it will greatly affect the exercise effect. It is very important to protect a joint during dumbbell exercises, and try best to practice with a friend when doing exercises. It would be safer and can increase muscle stimulation, thus making greater progress.
Sardine sport, today will deliver the most useful advice to you to build up your own home gym. Have you ever thought of what changes would be brought by a pair of adjustable dumbbells, bench press, adjustable kettlebells and walking pad treadmill.
One pair of adjustable 24kg dumbbells, and adjustable bench press at your home gym.
To make you life easier. Try to image that, you wake up at 7 am, quickly brush you teeth and have breakfast.
8am, you will need to drive for nearly 10 mins to the gym, and only 20 mins workout, then you need to work.
So, Why waste your time on travelling?
Now, one set of adjustable dumbbells and bench press, would help you figure out all the problems at your home gym.
One A1 pro walking pad treadmill at your home gym.
Looking for a way to do aerobic exercise? But being struggled by taking care of kids and get no time to do jogging?
It is already dark outsite when you are off duties?
One single a1 pro walking pad treadmill would help you out.
If you’re thinking about how do you choose a yoga mat? Don’t be afraid, I’ll show you how to choose now!
I’ve summed up everything you need to know before you buy a new yoga mat.Finally, I’ll introduce the yoga mat according to the price. (The price is certainly a factor in our choice, but even if the budget is low, you can read the whole article. Trust me, it will help you a lot on your way to yoga! Next, I would like to recommend 8 types of yoga mats.
(1) you need 6 reasons to buy a yoga mat.
(2) the material of the yoga mat — what material is better?
(3)Tickness of the yoga mat – how thick do you want to buy a yoga mat?
(4) The adhesion, grip and texture of the yoga mat
(5) Size of yoga mat
(6) Cleaning and care of yoga mat — How to wash yoga mat
Finally: I am often asked questions about yoga mats
Six reasons to buy a yoga mat
In my experience, there are six key reasons to buy a yoga mat:
The first is health. If you’re in a group class at the gym or yoga studio, I’m not convinced that the free mats provided by the gym are often washed and disinfected (more so this year) . If you get someone’s yoga mat, it’s normal to smell like their feet or sweat.
Second, security. Unless you’re going to a restorative class or some other type of yoga class, you’re bound to sweat at some point (in a hot yoga class, people sweat more). A good yoga mat is a good friend so you can avoid slipping and falling. Compared to slippery and hard wood, I think the surface of a yoga mat with grip is perfectly safe.
Third, comfort. The cushioning of the yoga mat will soothe your sensitive knees and protruding bones (such as the tailbone). You can try Paripurna Navasana, or boat pose, on a hard floor or yoga mat. It’s a totally different experience.
Fourth, the modification of the body.When I practiced yoga for a few years, I realized that the yoga mat was the reference point for this. When I don’t have the awareness, I often think that when the teacher says “keep your belly button straight in front” in warrior I pose, I think it’s right when…Until I look down and I see my belly button is facing sideways (like warrior II pose).
Now, there are all kinds of cool yoga mats on the market, with lines on them. It tells you where your feet and hands are.
Fifth, spatial labeling. If you’ve ever practiced in a very crowded yoga room, you should know that to avoid awkward contact with other people’s limbs, your yoga mat is a sign of personal space.
Sixth, Remind yourself to stick to yoga. It may sound chicken soup, but it works. When I saw the mat, I realized that I should keep practicing yoga. Because mat was a constant reminder that can remind me not give up yoga.
Two, yoga mat material — what material is very high quality?
You may have heard or seen PVC, TPE, NBR…These messy nouns can give people a headache.But I strongly suggest that you should read it carefully.I will try to use the easiest words to explain.
Because the material of the yoga mat is the most basic choice. Why do you say that?
Because the material will determine:
The lifespan of a yoga mat
Whether the yoga mat is environmentally friendly
Can it be recycled?
How much grip does the mat have when the surface is wet/dry?
The degree of ease and difficulty of mat cleaning.
1) PVC yoga mat
PVC (vinyl) yoga MATS was called the foam pads, which were the first on the market and are still one of the mainstream options. Because, this kind of mat is very cheap accompanies durable characteristic and can be cleaned easily.
While it sounds like there are many advantages to PVC, there are many disadvantages to PVC.
PVC is not recyclable, which can be potentially harmful to your health. PVC is made from yoga mats that may contain lead, cadmium, and phthalates.
Of course, if you clean properly, you’re less likely to get sick while doing yoga on a PVC mat.
It’s easy to tell: the surface is uneven.
Advantages: cheap, easy to clean
Disadvantages: May contain toxic substances, when wet, it can be hard to hold
I bought this material at the time, but I don’t recommend it now.Because it is harmful to health.
2)TPE yoga mat
TPE is a synthetic material that combines the qualities of rubber and plastic pads .Like PVC, there are many chemical components in the production process. However, the materials produced can themselves be recycled without harming the environment.
In general, it is difficult to control which substances are contained in TPE mixtures. However, the material is more environmentally friendly than PVC, making it a safe choice for yoga enthusiasts who are allergic to rubber or latex.
When making TPE yoga mats, closed-cell technology manufacturing is usually employed, which has an impermeable texture and can repel sweat and dirt. If you find yourself wearing a yoga mat under a heavy rain, don’t worry. But if you get caught in a TPE mat during a hot yoga class, worry – you could lose grip and slip to the ground.
Advantages: affordable, durable, easy to clean, sweat/dirt proof
Disadvantages: heavy chemical industry, loss of grip when it wet
Closway TPE yoga mat 61cm double-sided embossed monochrome 6
3) NBR yoga mat
(NBR) is a non – toxic synthetic rubber material. Yoga mats made of NBR are usually thick and about 10 mm or more. Therefore, this type of yoga mat is more suitable for people with sensitive joints or injuries. However, as always, there is a trade-off — more cushioning is less balance in the standing position of those who practice yoga mats.
Advantages: thick and dense (suitable for sensitive joints), light, sweat proof/dirt proof, easy to clean and durable
Disadvantages: difficult balance, low sun fastness. After getting wet, it lost its grip
The NBR is one of the thickest yoga MATS on the market, and the size is usually 10mm (more on what thickness you should choose below), which provides the best cushion for those who have bad knees.
4) Natural rubber yoga mat
My favorite yoga mat is natural rubber (but not if you’re allergic to rubber or latex).
This material is non-toxic, biodegradable and durable.
In general, natural rubber pads have good grip and a considerable cushion.
On the other hand, I expect a strange smell from using this yoga mat — but it’s a natural rubber stench.
Advantages: soft, excellent skid resistance, easy to clean;
Cons: If you are allergic to latex, don’t use it. The mat is heavy, smelly, and not suitable for use outdoors in the hot sun with high costs.
The lululemon yoga mat, for example, is known for its natural rubber (so expensive) :
Lululemon | Two-sided yoga mat 3mm-Double Sided Marbled LU
5) Cork yoga mat
Cork yoga mats are made from the bark of trees combined with natural rubber or TPE (as a base), and cork is a good environmental friendly material with renewable, biodegradable and natural antibacterial properties.
But what appeals to me most about the cork yoga mat is that the wetter the surface, the better the grip — because it’s better at absorbing water.
On the other hand, cork yoga mats can be harder to clean because of the material’s high absorbency.
Advantages of yoga mat: Environmentally friendly and renewable materials, cork yoga mat has antibacterial properties, which is very suitable for yoga lovers with sweaty palms.
Cons: Heavy, harder to clean, cork pads can sometimes shatter and flake.
6) Cotton and linen yoga mat
Known as Mysore Yoga mat, this yoga mat is made of cotton, organic cotton and hemp and is environmentally friendly. Also, it’s recyclable.
The disadvantage is that cotton and hemp yoga mats are not as thick as normal mats, which is unusual/problematic for beginners as this material does not have the necessary grip strength yet. On the other side, the body’s “run-in period” to build strength is better than always relying on the stickiness of the yoga mat.
Advantages of yoga mat: environmental protection and natural, light and portable, moisture absorption, durable
How to choose the thickness of the yoga mat — How thick should you buy the yoga mat
There are five grades of common yoga mat thickness on the market, such as 1mm, 3mm, 5mm, 8mm and 10mm.
The thicker the mat, the greater the cushioning for your joints, knees and spine, but this yoga mat can weaken your balance.
Look at the anatomy of our knee.You can see that our knees actually have soft tissue (shown in blue). When we do difficult poses such as handstands, the body may land on the knees while returning to the original pose.
In this case, a thicker yoga mat is a good buffer to protect our knees.
If the mat is too thin, your knees may get frayed.It has been said that the better people practice, the thinner their mats are. Because the master can control the core well. They are also able to control their body when they go down, otherwise their knees or other joints hit the ground directly.
While a thick yoga mat may seem protective, and it’s also very soft and comfortable for people to sit on, it’s not always an advantage.
If your yoga mat is too soft, you may find it difficult to balance them, and you may even switch positions such as planakasana or tree pose to make you more wobbly.
In addition, the yoga mat is proportional to the thickness. If you plan to store your mat in a yoga studio or only use it at home, you shouldn’t worry too much about it.
In a word, 5mm is suitable for all levels of practitioners to practice. When they’ve reached a certain point, it’s not too late to change to a yoga mat of different thickness.
The adhesion, grip and texture of the yoga mat
We tend to think that the stickier the mat is in direct proportion to the more firmly the surface is – that is, non-slip.
But I would say that the grip we seek is not practical enough for most people. Instead, we should strike the right balance between grip and freedom of movement. What does that mean?
For example, when you go from the high bow to the warrior 2, you need grip, which is weaker. When you jump (like an handstand) you need a little bit bigger leap, which requires your hand to grasp the ground well.
Natural rubber pads are great for anti-slip when the weather is dry, but if you sweat, put a yoga towel over them and work out on a yoga mat.
How to make a yoga mat less slippery?
Many yoga mats can be at their best in the shortest amount of time, which requires a so-called “run-in period.” As time goes, the smoothness of the mat will wear off.
You can scrub your new yoga mat with salt to help your body get used to it as quickly as possible .Sea salt is mixed with warm water and you wipe it with a brush or towel. Some also suggest that you should clean your new mat with diluted vinegar. You can leave your mat out in the sun for a few hours a day, which may also help eliminate the bad smell.
Note: If your yoga mat is made of natural rubber, keep it out of the sun on a large scale because the temperature can make the rubber “go bad.”
5. Size of yoga mat
A yoga mat is usually about 180 cm long and 61 cm wide.
This size is suitable for most people to practice yoga poses, which can provide enough space for standing and supine positions.In fact, as long as your head and feet are within range of the mat while you’re doing a savasana, there’s plenty of room.
If you prefer to practice in a larger space.There are 180 cm, 182 cm, 188 cm and 213 cm super long yoga mats sold on the market.
If the mat is longer/wider, after you practice, it will be heavier to roll up and carry around.
Vi. Cleaning and maintenance of yoga mat — How to wash yoga mat
You don’t forget to scrub your yoga mat every once in a while
If you’re buying a new mat, you should clean it first to get rid of odors — yoga mats that are made from in factory can leave behind chemical or natural rubber odors. Therefore, take good care of your yoga mat so you can use it all the time.
So how do you wash your yoga mat?
When you can finish each yoga class, you can quickly clean the yoga mat. In the meantime, you can wipe your yoga mat with a damp cloth or add water to disinfect an aqueous solution, which will kill bacteria and also get rid of sweaty feet.
Do not use essential oils as they may clog the material. Although yoga mats can give off fragrance, they can reduce the mat’s anti-skid properties.
Please do not use soap or body wash, as some mats may absorb the soap and it will become very slippery over the next few days.
After you clean the mat, please make sure it dries before you roll it up.
New cushions are washed in the same way.
One tip: Please don’t fold the mat over long periods of time because it will crease (the mat will break over time).
Finally: On the yoga mat, I am often asked the following questions:
Can you recommend the best yoga mat for beginners?
If you’re new to yoga, you’re not really engaged in other activities. I suggest you buy a thicker mat, which will make the exercise more comfortable and you will slowly build joint and muscle strength.
2. Why are yoga mats so expensive?
You may think that buying an expensive yoga mat isn’t worth it.
However, the material quality of the yoga mat, people can use it for a long time.No amount of money can get you back your health if you compare it to the price.
3. Does a yoga mat have both sides?
Many yoga mats are reversible, so it’s not important to know the difference between the front and the back.
It’s usually patterned with one side up. If you don’t have patterns, you can look at the surface carefully — the concave and convex sides tend to go up and the smooth ones should stick to the ground.
4. What’s the difference between a yoga mat and an exercise mat?
Exercise mats help people absorb the impact of weight training. At the same time, this is made for the comfort of sitting and supine exercise.
You’ll most likely be wearing sneakers over a gym mat, and your sneakers also have a certain anti-skid grip. Therefore, the fitness mat is not based on anti-skid performance, but focuses on compression and cushioning, which is also the reason that the fitness mat is thicker than the yoga mat.
Yoga mats, on the other hand, are designed for shoeless practice, where the surface is stronger, the grip is stronger and this increases stability and safety.
5.How about a folded portable yoga mat?
The collapsible travel yoga mat is really thin (less than 1.5 mm), making it ideal for travel and collapsible.
However, what happens to your joints? As mentioned earlier, the mat is too thin to the knee can put some pressure, especially if the novice is not able to control the core. However, if you’re practicing on a 5mm mat right now, which is reduced by 1.5cm, you’ll feel a huge difference.