Strength Training with Free Weights
Free weight training is basically a training with dumbbells and barbells and is an essential part of weight training. Health athletes, bodybuilders, team athletes, martial artists and all other people who work out benefit from training with free weights. This kind of weight training is a very important subject for every fitness trainer and personal trainer.
The big difference to guided strength training on large machines is in the various ranges of motion. It increases the coordinative effort and activates a large number of secondary muscles, so-called synergists, in addition to the muscles that are mainly used. It also increases the load on the muscles and has a positive stabilizing effect on the joints involved. As a result, the application of strength training to everyday life or sport-specific movements is better, which leads to a lower risk of injuries and a higher performance level.
For example: The chest press on the machine mainly trains the pectoralis major muscle, the large chest muscle. Due to the predefined direction of movement and the stabilized torso through the backrest, hardly any support muscles are activated and the chest muscle is therefore trained in a very isolated manner. The chest muscle will grow, but it will not help much with transferring that movement into daily life. Because in our daily lives we never use one muscle in isolation, it is always an interaction of several muscles, so-called muscle chains.
The dumbbell bench press trains the same muscleas the chest press on the machine, but requires the interaction of many additional muscles in that area to provide the stability in the shoulder. Therefore that exercise has a much better effect on applying that movement to everyday or sport specific actions.
Free weight training also has one main disatvantage: the risk of injury. Therfore free strength training exercises have to be known and mastered perfectly, before high loads follow.
In this course, various exercises with barbells and dumbbells are practiced and supplemented with important coaching points to ensure safe execution and correct instruction.
The big difference to guided strength training on large machines is in the various ranges of motion. It increases the coordinative effort and activates a large number of secondary muscles, so-called synergists, in addition to the muscles that are mainly used. It also increases the load on the muscles and has a positive stabilizing effect on the joints involved. As a result, the application of strength training to everyday life or sport-specific movements is better, which leads to a lower risk of injuries and a higher performance level.
For example: The chest press on the machine mainly trains the pectoralis major muscle, the large chest muscle. Due to the predefined direction of movement and the stabilized torso through the backrest, hardly any support muscles are activated and the chest muscle is therefore trained in a very isolated manner. The chest muscle will grow, but it will not help much with transferring that movement into daily life. Because in our daily lives we never use one muscle in isolation, it is always an interaction of several muscles, so-called muscle chains.
The dumbbell bench press trains the same muscleas the chest press on the machine, but requires the interaction of many additional muscles in that area to provide the stability in the shoulder. Therefore that exercise has a much better effect on applying that movement to everyday or sport specific actions.
Free weight training also has one main disatvantage: the risk of injury. Therfore free strength training exercises have to be known and mastered perfectly, before high loads follow.
In this course, various exercises with barbells and dumbbells are practiced and supplemented with important coaching points to ensure safe execution and correct instruction.
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