In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM.
Generally speaking, 1-5RM tends to increase absolute strength, 6- 12RM tends to develop muscle volume, and above 15RM is to train muscle endurance. If the purpose of your dumbbell fitness is to gain muscle, do 8RM to 12RM dumbbell movements every day, and do about 3 to 8 groups for each movement; If the purpose of your dumbbell fitness is to keep fit, do the relevant dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement.
For women, it is generally more suitable for the weight of about 20RM, and 20RM is biased towards the role of body shaping and fat reduction.
Basically, low-weight repetitive training can increase muscle endurance (18~25 times/group, 3 groups). Generally speaking, this method is more suitable for women who want to shape, and it is the first choice for women, because this exercise method can not only increase the quality of muscles, but also not significantly increase the volume of muscles;
Moderate weight and moderate repetitive training can increase muscle dimension (8~ 12 times/group, 4 groups);
Heavy weight and less repetitive training can increase the maximum muscle strength (3~6 times/group, 3~4 groups).
If you try to do an action, you can do 18~25 times with a certain weight, but you can't do it 26 times, so this weight is suitable for you to increase your muscle endurance. If you can easily do 26 standard movements, then you can consider increasing the weight.
Similarly, if you try to do an action, you can do it 8~ 12 times under a certain weight, but you can't do it 13 times in any case, then this weight is suitable for you to increase the latitude of your muscles. -If it's easy for you to do 13 standard movements, then you can consider increasing the weight.
Select: 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 regular physical fitness and exercise intensity of China people, and consider the stage of increasing dumbbell fitness intensity in the future.
Height 1.60m, weight 60kg-25kg combination (a pair of 25kg, the same below).
Height 1.70m, weight 70kg-30kg.
Height 1.80m, weight 80kg-35kg combination.
Height 1.90m, weight 95kg-45kg combination.
If the purpose of doing dumbbell exercise is to gain muscle, then do related dumbbell exercises in groups every day for 8RM- 10RM 5-6.
If the purpose of your dumbbell fitness is to keep fit, then do the relevant dumbbell movements 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 be obtained. 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. )
2. The characteristics of common dumbbells
Common dumbbell varieties on the market include rubber-coated dumbbells, cast iron-coated dumbbells, electroplated dumbbells and painted dumbbells.
Rubber-coated dumbbell refers to all-plastic structure, and its price is lower than that of electroplated dumbbell. Ordinary packaging mostly uses recycled plastic, which has a pungent smell and is easy to deteriorate after a long time, which is not good for the body. High-quality packaging mostly uses asphalt, which has a small smell. Because of the fine workmanship, it is difficult to distinguish between ordinary packaging and high-quality packaging.
The dumbbell covered with cast iron is covered with rubber, and the inside is made of cast iron. The outer coating is also divided into ordinary coating and high-quality coating. Dumbbells with the same weight and volume are relatively small and affordable.
The price of electroplated dumbbells is higher than that of packaged dumbbells. Electroplated dumbbells are brightly colored, never fade, and have no irritating smell. They are generally used for family fitness.
Baking dumbbells are made of high-quality cast iron by electroplating and baking process. The painted dumbbells are more beautiful in appearance and more expensive than electroplated ones, so they are suitable for professional fitness centers.
3. Pay attention to the choice of weight, especially in the first 10 minute of exercise, and choose dumbbells with a maximum load of 55% to 70%.
A. Select the weight of the lift: after continuous lift 15-25 times, if you feel close to the limit of your strength, it is the appropriate weight. If you try to lift 15 times, you will feel unable to support it, indicating that this weight is overweight.
B. It is recommended to choose two pairs of dumbbells, one heavy and one light. Heavy dumbbells exercise large muscle groups, such as chest, back and legs. Light dumbbells train small muscle groups, such as arms, shoulders and calves.
C. the advantage of plastic dumbbells is that they are light in weight when placed, but their wear resistance is poor.
D. Stainless steel dumbbells have the advantage of wear resistance and are suitable for outdoor use.