Dumbbell Exercises Are Great for Fitness and Increasing Muscle Mass

Dumbbell exercises are some of the most effective workouts for both men and women of all ages. Fitness enthusiasts and instructors love doing and recommending them because they can yield results quickly. Dumbbell exercises are great for toning upper body muscles as well as lower body muscles. They are also effective in building muscle mass, just like barbells. However, unlike barbells, dumbbells allow you to work on your stability. Since lifting two dumbbells at once is more challenging than lifting a barbell, your stabilizer muscles have to focus deeper in keeping you steady.

Training with dumbbells won't only help you develop muscles but also allow you to gain functional strength. The difference in your performance will be significantly noticeable if you commit to a simple dumbbell workout plan and do it regularly.

You can do a wide variety of exercises with dumbbells to target different muscle groups and achieve different fitness goals. The following examples can benefit your arms, shoulders, core as well as quads, hams, thighs, and legs.

For Beginners:

·         Lateral raise

·         Biceps curl

·         Lunges

For Intermediate Users:

·         Overhead press

·         Chess flye

·         Bent-over row

For Advanced Users:

·         Chest Pull

·         Split-Squat

·         Front Squat

Another reason why dumbbells are so popular is that they are accessible; in fact, they’re the first tools that are likely to be picked up by beginners in a gym. They are also the first thing people buy when they are building their home gyms. Dumbbells are readily available at gym equipment stores online. They come in a range of shapes and sizes. You can buy a full rack of dumbbells or an adjustable dumbbell set if your space is limited. Whatever type of dumbells work for you, a reputable online store will surely have them.

Buying Guide for Home Gym Equipment in Singapore

If you do not find time to hit the gym because of your daily schedule, then a good option would be to turn a space into your home into your personal workout zone. To make this happen, you would need to invest in the right kind of equipment. But before you go ahead and purchase any, you need to think about many factors and only then finalize your decisions.

Here is a set of buying guidelines which will help you to get the best possible equipment for your home gym:

• Type of Workout Plans: If you are someone who is into weight training, you will need weights, dumbbells, and bars. Carbon fiber bars are much lighter than steel bars. They can also support more weight. In case you need cardio training gear, then consider getting one or more from equipment like a treadmill, exercise bike, stepper, rowing machine, etc. You could also get miscellaneous but useful equipment like push-up and pull-up bars, resistance bands, medicine balls, foam rolls, workout mats, benches, jump ropes, etc. Investing in good floor mats will help you avoid damaging your home.

• Variety and Variations: Doing the same workouts daily will lead to stagnation and monotony. To tackle this, you need to keep introducing variation in your workouts. Your equipment should help you to achieve this. Variations can be for targeting different areas or the position, speed and resistance. For instance, you can set a treadmill for a regular jog one day and an uphill climb the next.

• Space: Before purchasing the equipment, you need to see whether they will fit in you allotted space. It is easy to get carried away when buying gear. But if you are unable to use them all properly due to lack of space, it will be all for naught. Avoid purchasing unnecessary equipment.

• Budget: Once you have decided the equipment, try to stick to your budget. You can either purchase the equipment from retail stores or get them online. Compare to see where you are getting the best deals. You may get better rates if you purchase them from different sources or get bulk order discounts. Almost always, you will get a better rate online.

The last thing you need while working out is good music. Get yourself some decent sound equipment or consider buying a set of headphones or earplugs that do not fall off. Once you have all your equipment installed you are all set to go.

Source URL- http://gymsportz.sg/blog/articles/buying-guide-for-home-gym-equipment-in-singapore

How to Use Chin Up Bar in Singapore

Do you have a pull-up or chin up bar? Then you already have everything you will need for a great workout! Use the bar and your bodyweight to work all the muscles in your body by doing push-ups, lunges, squats, and all the other "push" exercises that can help you sculpt chest, tricep, shoulder, and leg muscles. Your pull-up bar also allows you to give your "pull" muscles—namely your back and biceps—a full workout. You can even do all sorts of abs exercises with your chin up bar. Here are just some ideas: 

 
Here are five awesome exercises to do on the pull-up bar, whether you are working out in a gym or at your home in Singapore:

·         Pull-Ups -Grip the chin bar with hands. Note that your palms should be facing away and your hands spread shoulder width apart. Pull yourself up so that your chin touches the bar. Lower. Repeat.

·         Chin-Ups –Focusing on your biceps, this move involvesgriping the he bar with your hands, your palms facing towards you. Pull upward and feel your biceps curl. This exercise also works out your anterior deltoids.

·         Toes Above Bar - Do this of your want to tone your core. Hang from the bar. Bring your legs up and touch the bar with your feet while keeping your legs perfectly straight. Slowly lower and then repeat.

·         Knee Raises -If toes above the bar is too hard for you, start with this exercise. Hang from the chin up bar and let both legs hang down. Then, engage your abdominals to bring your knees up to your chest. Slowly lower your knees until your legs are hanging down once again.

·         The Climber Pull-Up – This is the exercise for those looking to go hardcore.Start with a regular pull-up. Before you lower yourself, try to shift your weight to left, and then to the right. This move is incredibly difficult to do, but it's perfect for building strong arm, back, and shoulder muscles.

Different Types Of Chin Up Bar Available Online In Singapore

A chin up bar can be a good addition to your home gym as it can make it easier to achieve a simple yet effective workout. Chin up bars are used pretty much like the pull up bars you can find in a children's playground or at the park. Using this equipment regularly can help you develop upper body strength, enhance your stamina, improve your endurance, and tone or define your shoulders, back, and arms. You can find different types of chin up bars online in Singapore. Here are four of them:

1. Removable doorway bars – These are leverage bars that are mountable on the doorway. For safety, make sure that the length of the chin up bar is just right for your doorway. Once you are done, you can easily disassemble and put it away. A removable doorway chin up bar might be handy if you have limited space in your room or apartment.
   
   
2. Wall-mounted chin up bars – These bars can be secured to the ceiling or the wall with screws. Make sure you have a supporting beam for this type of chin up bar because directly mounting it on a drywall could be risky.
   
   
3. Telescopic bars – A telescopic chin up bar can be compact or expanded, so it can easily be secured based on leverage. As a result, it is easy to install and removed. This type of chin up bar will not damage your walls, and it can easily be stored without taking up much space.
   
   
4. Power towers – Also known as assisted tower bars, power towers are free standing chin up bars that come with a frame, making them practical for home gyms where floor space is not an issue. It provides a more secure option to do pull ups, as long as it is properly installed in place.

Look For A Good Chin Up Bar In Singapore

Chin up bars are also known as 'pull-ups bars' and these help build and improve upper body strength. These are simple fitness equipment that can be a crucial part of your workout plan. High-quality chin up bars are made of durable materials, and they can be installed by being mounted to a wall, ceiling, or door frame.

When choosing a chin up bar for your home or gym in Singapore, keep in mind factors like the features, shape, and size of the product. Likewise, you need to keep in mind the manufacturer's recommended weight limitations to ensure safety while in use. Some chin up bars are easy to install, and others may need to be assembled. Certain types of bars are limited to particular exercises and movements, so you need to take not of the activities you intend to do.

Knowing the type of chin up bar should help determine if it is good for your workout regimen. Wall mount bars can usually handle up to 300 lbs and can be used for crunches, dips, and chin ups. Door frame mount bars are often padded for a comfortable grip and they might be a better choice if you are constantly moving from one place to another. They can support up to 220 lbs and can fit securely in a doorway that is about three feet wide. Look for a telescopic model that can twist and extend for a perfect fit against most doorways, or a three-in-one removable type that allows six different grip positions and can be mounted at the bottom or the top of doorways with a 2cm door frame supporting it.

The best place to look for a good chin up bar in Singapore is online. Find a reputable online supplier of fitness equipment that is based in Singapore, make sure that they have at least five years experience in providing a wide range of home and commercial fitness equipment to suit every individual or business.

Choose the Perfect Dumbbell Set For You

Lifting weights will help burn calories and build your muscles. To ensure the best results, you need to pick the right dumbbell set to use. Having the perfect set of dumbbells can help improve your workout. Something that is too light will make weight lifting pointless or achieve minimal results for your effort, and dumbbells that are too heavy for your expertise could injure you. The key to choosing the perfect dumbbell set is to find the proper balance between manageability and challenge. You also have to monitor your progress. This way, you can easily adjust the weight as you improve.

If you are a beginner, it is recommended that you start with a set of five-pound dumbbells (but you can go for lighter ones like 3lbs if that is too heavy for you). Moreover, you should take note of the exercises you intend to do with the dumbbells. Start with light dumbbells until you have mastered the right form. The weight of light dumbbells usually ranges between five to 15 pounds (two to seven kilograms).

Determine the amount of repetitions you can perform with light dumbbells. If 20 or less is already challenging, then you are close to the ideal weight for a specific exercise. Consider dumbbell sets that come with adjustable weights. This way, you can easily adjust the weight as you increase your strength and endurance.

Examine the material that is used in the dumbbells to determine if they are good for your workout. Vinyl and neoprene dumbbells are recommended for light and aerobic exercises. Hex-shaped dumbbells usually have a rugged look and finish, with six sides to prevent them from rolling off the rack or rolling around the floor. Rounded dumbbells are the classic dumbbells with discreet flat parts on the round heads to stop rolling. There are rubber hex dumbbells, too, and they feature contoured handles and rubber coated heads to ensure a safe grip and durability.