1, weight
If you want to practice strength, you must choose dumbbells with adjustable weight. The heavier the total weight, the better, because the muscle strength of different parts of the human body is very different. For example, for a dumbbell of 10 kg, it is basically enough to do biceps bending exercises, but it is too light to do bench presses, so it is better to do push-ups. If the weight is not enough, you can match several dumbbells separately, and adjust the weight flexibly according to the project during practice.
When choosing the weight, pay attention to whether it is "actual weight" or "standard weight". The actual weight is the actual weight of the dumbbell. So far, there are all kinds of statements about standard weight, and there is no clear statement, but one thing is the same. The standard weight is much lighter than the actual weight. A dumbbell with a standard weight of 40 kg may actually weigh only 20 kg. So be sure to pay attention to this problem when buying, especially when ordering online, and ask about the quoted weight.
Step 2 classify
Simply put, there are four kinds of dumbbells, from low to high, they are vinyl, electroplating, painting and colored glue. Gymnasiums generally use dumbbells that are electroplated and painted, because there are special shelves and floors. It is generally recommended that friends who train at home choose rubber-coated dumbbells with elastic appearance to avoid damaging the furniture or floor at home. Those who want to save some money can buy black glue, and those who have plenty of money can choose colored glue, but the quality is still different.
The emphasis is on dumbbells wrapped in black rubber. Generally, it is pig iron (low-grade scrap iron smelting, intermediate scrap iron), wrapped in black rubber outside, and die-cast into pieces. There are two kinds of coated dumbbells, one is made of recycled rubber. One is the production of new glue. The recycled rubber is mixed and recycled, and the new rubber is mixed with the new rubber. The price difference between the two is about 30%. The best-selling mainstream dumbbells on the market are recycled rubber dumbbells. Although the recycled rubber dumbbell has a harmful smell compared with the new rubber dumbbell. It is easy to age, and there will be unfavorable factors such as odor residue on the hands after training. But it's cheap, so it sells well. Buy it and blow it in a ventilated place for two days, and it will basically have no taste.
In addition, the new rubber dumbbell, wiped after training, has a brighter and brighter surface. For those who are glued back, the opposite is true. The surface material of glued dumbbells is easy to age. After long-term use, if you encounter sharp bumps, you may lose some small pieces, but the newly stuck dumbbells will not. However, dumbbells don't often bump, which is not a disadvantage. Pragmatic friends can fully meet the training requirements by buying a pair of reclaimed rubber.
3. Details
When buying dumbbells, you should pay attention to two details. One is the comfort and skid resistance of the handle. Generally, the grip is covered with a layer of anti-slip glue, and some metal rods are pressed with anti-slip lines. Try to see if it is comfortable to hold. Anti-slip glue should not be too thick and soft, otherwise it will affect the stability when holding dumbbells. Don't prick and grind your hands if you have anti-slip thread. Needless to say, if you take a heavy dumbbell and let it go, the consequences will be serious. Even if you are lucky not to hit anyone, scraping a few floor tiles at home is enough.
The second is the fixing screw rings at both ends of the grip. To carefully check whether the thread engagement between the threaded ring and the rod is tight, the standard is that it can be easily screwed in and out, but there can be no shaking. During the training process, tighten the coil at any time, and some dumbbells will rotate accordingly, and slowly loosen the coil.
How many dumbbells do you choose?
1, choose dumbbell weight according to height and weight.
Generally speaking, people choose according to their height and weight. If you don't know how to choose, you can refer to the following principles, according to the normal physique and exercise intensity of Chinese people, and consider the stage of increasing dumbbell fitness intensity in the future.
Height 1.60m, weight 60kg-25kg combination.
Height 1.70m, weight 70kg-30kg.
Height 1.80m, weight 80kg-35kg combination.
Height 1.90m, weight 95kg-45kg combination.
2. Choose dumbbell weight according to fitness purpose.
If the purpose of your dumbbell fitness is to gain muscle, do the related dumbbell exercises 8RM- 10RM every day? Groups 5-6.
If the purpose of your dumbbell exercise is to keep fit, do some dumbbell exercises every day 15RM-20RM? 5-6 groups (the number of groups here is for reference only).
RM: Redemomaxi-mum is the maximum number of repetitions, and the maximum number of movements that a dumbbell with a certain weight can complete is called RM, which usually needs repeated tests to obtain. For example, a 30KG dumbbell can complete up to 8 movements when doing an upward sloping dumbbell bench press, so it is called an upward sloping dumbbell bench press, which is 8RM.