Dumbbell is a simple and economical fitness equipment. There is no doubt that dumbbells are fitness artifacts. I believe that most beginners will choose this dumbbell to exercise. No matter in the gym or at home, dumbbell is an indispensable equipment for people's fitness, which is why it is called fitness artifact.

Dumbbells can exercise all the muscles of the body.

When doing sit-ups, holding dumbbells at the back of the neck with both hands can increase the load of abdominal exercises and improve the exercise effect; Holding dumbbells can exercise internal and external oblique muscles; Holding dumbbells, arms straight forward and lifting sideways can exercise shoulder and chest muscles; Therefore, fitness must have a pair of dumbbells.

How to choose the weight of dumbbells?

For beginners, the choice of dumbbells is very important.

The average man can choose 10KG/ dumbbell for exercise, the main purpose is to gain muscle.

Women choose dumbbells weighing about 3kg/ piece to exercise, the main purpose is to reduce fat and modify muscles.

The following dumbbell exercises are compound exercises, which can stimulate multiple large muscle groups at the same time!

Action 1

Action 2

Action 3

Action 4

Action 5

Action 6

Although dumbbell fitness is good, there is still a risk of injury. Therefore, in the process of training, we must be moderate. Remember, muscles also need rest!