York 20kg Cast Iron Dumbbell Set
The York Fitness 20kg Cast Iron Dumbbell Set offers users a complete solution for increasing body strength.
The set includes:
- Discs: 4 x 0.5kg / 4 x 1.25kg / 4 x 2.5kg
- Spinlock collars: 4
- 14" Chrome spinlock bar: 2
Strong and robust, the cast iron dumbbells and chrome spinlock bars are incredibly heavy duty. The spinlock collars make it quick and easy to increase or decrease the weight.
Additional York Fitness discs can be purchased separately for extra customisation.
- Traditional design with heavy-duty cast iron discs
- Strong chrome spinlock bar and rubber-edged anti-slip spinlock collars
- Knurled anti-slip hand grip for comfortable lifting
- Supplied with a workout chart
Why Strength training?
As one of the most effective ways to reduce body fat, increase lean muscle mass and burn calories more efficiently, strength training is an important part of any fitness programme. Studies have shown that strength training can also help to increase the endurance of muscles, while also helping to increase bone density, reduce resting blood pressure and improve balance and co-ordination.
Dumbbells are amongst the most widely used pieces of exercise equipment. Offering users a fully body workout, they can be used in a wide range of exercises.
To get the most out of your workout it is essential that you are using the correct weight. As a guide, the last rep should be a struggle. If the dumbbells are too light, simply unscrew the spinlock collar and increase the load slightly by adding another disc. You should still have control over the weight and your form should still be correct - don't arch your back, strain your neck, or rock your body to generate momentum as this can cause injury - but you should feel like you can't lift another rep.
Perfecting your breathing techniques when you're working out is also crucial, helping your body to deliver oxygen to your muscles more efficiently. For strength training, exhale on the exertion phase (the lifting, curling or pushing) of the exercise and inhale on the easier phase when you return to the starting position. Proper breathing can also help you to build endurance and ensure good form.
Dumbbells can be used to target all areas of the body. Here are a few suggestions to get you started:
Stand upright with feet together, holding two dumbbells at your sides.
Lunge forward with your left leg, curling the dumbbells to your shoulders and keeping your elbows close to the body. Your back knee should come close but never touch the ground. The front knee should be directly over the ankle.
Push off with your right foot and bring it forward to starting position, lowering the dumbbells to your side. That's one rep.
Aim to do 3 sets of 12 - 15 reps on each leg, making sure to alternate legs.
Dumbbell Uneven Push-ups
Assume a push-up position with your left hand holding a dumbbell and your right hand on the floor. Your hands should be directly underneath your shoulders.
Perform a press up by lowering your chest to the floor with your body as one unit.
Hold for a count and then return to the starting position and repeat.
That's one rep. Aim to do 3 sets of 10 - 12 reps on each side.
Standing Bent-Over Row
Stand upright with feet shoulder-width apart, knees slightly bent holding two dumbbells at your sides.
With your arms at your sides, bend over from the hips until your back is almost parallel to the floor. Pull the dumbbells up, squeezing your shoulder blades together. Pause, then lower the weights. That's one rep.
Aim to do 3 sets of 12 reps without standing up.
As one of the strongest names in fitness, York Fitness has been providing high-quality fitness and gym equipment all over the world for over 80 years.
Their products range from dumbbells, barbells, weight benches and multi gyms to treadmills, cycles, cross trainers, gym balls, and much more.