[Dumbbell or barbells] and fixed instruments which one is better one for {EXERCISES}?


Talk about the “pros and cons” of several training devices or methods. We mainly compare free weight (dumbbells, barbells, etc.), fixed instruments (various pulleys, bearing training equipment), self-weight training, hydraulic equipment. There is also a constant speed trainer, which we generally don’t see, we will not evaluate it.

Free weight (dumbbell, barbell)

Let’s talk about the disadvantages first.

1, poor security, especially for novices. This does not need to be explained, everyone can understand.

  1. The direction of the resistance line can only be vertically downwards, and some actions cannot be done. Free weight, whether it is dumbbells, barbells or anything else, is that we directly touch the heavy objects, the gravity line of the heavy objects, always vertical down, so we have some training actions, free weight can not be trained.

For example, training three heads, the most basic pressing action, can not be done with free weight equipment, can only use fixed instruments, through the pulley to change the direction of resistance.

3, the resistance can hardly change, can not match the biomechanical characteristics of our body. For example, we do an action, in the different scope of the action, in fact, our muscles maximum contraction force is not the same, we look at the following figure.

Therefore, when training, if the resistance is variable, it can better match the biomechanical characteristics of our own actions. Fixing the device at this point is advantageous. This can be achieved, for example, with a lever or a variable radius cam (which can be seen on many instruments).

Let’s talk about the benefits of free weight (what is simple and low cost, so I won’t say it)

1, poor stability, can better improve the training effect. Free weight is not like a fixed instrument. It can be said that there is no stability. To stabilize the movement depends on the force generated by our muscles. So, for example, training an action, by the way, enhances the strength of the muscles involved.

  1. The resistance during the centrifugal phase is basically not lost. This is an important benefit. The fixed instrument has a pulley with a sliding rod, and these things will produce frictional resistance, so that during the centrifugal phase of the action, these frictional resistance will offset part of the gravity, which will reduce our muscle contraction force. This is a very bad point, because when we are concentrating, we want to be a little more resistant, at least not small.

For example, some fixed instruments, lubrication and maintenance are not good, the resistance during the centripetal phase is very high, and the weight recovery in the centrifugal phase is very unsmooth, and the weight is greatly reduced, which affects the training effect.

Everyone remembers that the centrifugation phase of the action is very important, whether it is gaining muscle or increasing strength.

Fixed instrument

Let me talk about the disadvantages first.

  1. Loss resistance in the centrifugal stage (just mentioned). In this case, the bearing type of the fixed device is much better. Therefore, we choose fixed equipment. If we choose the bearing type from the perspective of centrifugal resistance, the pulley and rope type should be worse.

2, the stability is too good (just talked about). But stability is good, but it can also be a benefit, because we can often use more weight. Although it may be less effective for the synergistic muscle group, it may be beneficial to the target muscle group.

The benefits of fixed instruments.

1, variable resistance line, a lot of movements become possible (just talked about).

2, more secure.

3, variable resistance (just talked about).

Other training methods

The biggest disadvantage of self-weight training is limited resistance, because resistance is your weight. Although changing the body angle can change some loads, the change is always limited. If the action angle changes too much, the action changes.

Self-weight training can of course also think of ways to carry weight, but it is not always very ideal and flexible.

The biggest disadvantage of hydraulic resistance is that there is no centrifugal part, and only the centripetal part of the training can be done. Therefore, the hydraulic resistance is suitable for exercise rehabilitation, which can reduce the degree of delayed muscle soreness (central movement will bring more obvious delayed soreness).

The disadvantage of the elastic band is that the resistance of the centrifugal part will gradually decrease during the movement, so the elastic band is actually used as a way of strengthening muscle training, and the effect is not very satisfactory.


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