Exercise methods should be correct. Hold the dumbbell with both hands, keep your shoulders steady, bend your forearm and contract your biceps. Lift the dumbbell slowly, and then let the dumbbell return to its original position. Do everything you can to avoid getting hurt.
Girls can choose 3-5kg dumbbells for exercise. If they don't exercise their arm muscles intentionally, they can use 500ml (0.5kg) coke bottled water as dumbbells for fitness exercise. If men don't have any fitness foundation before, it is recommended to choose 5 kg dumbbells at first. This weight is not strong for bodybuilders and will not cause muscle strain.
For people with a fitness foundation, you can first determine the maximum negative weight, that is, the weight of each hand increases by 1-2 kg at a time until you have just finished an action, and then multiply the maximum weight by 40%, which is the dumbbell weight that can be used for exercise.
Practice method
1, choose the right weight and practice dumbbells.
2, the purpose of exercise is to gain muscle, it is best to choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise. Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
The purpose of exercise is to reduce fat. It is suggested that each group should practice more than 15-25 times, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.