Dumbbell is an essential equipment in fitness, which is very common in the gym. It is often seen that people use it to gain muscle, but its fat-reducing effect is also quite good.

How to choose the weight?

Male student standard

10kg dumbbells can be made 1-5, and your suitable weight is 8kg.

10kg dumbbells can be made of 6- 10, and your suitable weight is 12kg.

10kg dumbbell can be made of11-kloc-0/5, and your suitable weight is 14kg.

..... and so on.

Girls' standard

5kg dumbbell can do 1-5, and your suitable weight is 3kg.

5kg dumbbell can make 6- 10, and your suitable weight is 4kg.

5kg dumbbell can do 1 1- 15, and your suitable weight is 5kg.

..... and so on.

How to choose the right dumbbell?

To do dumbbell exercise, you must first choose dumbbells with appropriate weight. On this issue, the reporter interviewed fitness coach Firth. She said that if the purpose of exercise is to strengthen muscles, then you should choose dumbbells with a load of 65% to 85%.

For example, if the load you can lift at a time is 10 kg, you should choose dumbbells with a weight of 6.5 kg to 8.5 kg for exercise. Exercise 5 to 8 groups every day, 6 to 12 times in each group, and don't exercise too fast, with an interval of 2 to 3 minutes in each group.

If women want to lose weight, they can choose a lighter dumbbell of about 3kg. It is suggested that each group should practice 15 to 25 times, and the interval between each group should be controlled at 1 to 2 minutes. They can choose their favorite music to practice.

Some office workers have also come up with a way to replace dumbbells with mineral water bottles. For example, choose a large bottle of mineral water or an empty bottle full of sand, so that you can exercise at any time in the office.

Just 7 minutes, insist on taking time to do it every day, and you can lose weight easily and intensively at home.

First, squat down and stretch with the bell.

Legs are shoulder width apart. Take an 8- 10-pound dumbbell in each hand and put it between your feet. Hip adduction, squat, knees can not exceed toes.

Tighten your abdomen, press your legs down, stand up straight, raise your hands above your head and keep your hands shoulder-width. Then return to the squat position and repeat the action for 60 seconds.

Second, the side bell

Legs are shoulder width apart. Hold an 8- 10-pound dumbbell in your left hand. Lift your right arm, and your left hand naturally hangs down at your sides.

Bend the upper body to the right, put the fingers of the right hand together, palm down, and descend to the front of the right foot. At the same time, the left arm is raised upward, perpendicular to the ground. Legs straight. Switch sides and repeat the same action for 60 seconds.