Generally speaking, when exercising with this equipment, we need to remember two sentences. The first sentence is that the weight is heavy and the number of times is small. It means to choose equipment with slightly larger quality, and the number of exercises can be reduced appropriately each time. If you want to choose this fitness method, it will often increase the strength and volume of muscles.

The second sentence is, small weight, many times. This sentence is relative to the previous sentence, which means to choose dumbbells with smaller weight as far as possible, but you can increase the number of lifts during practice. This fitness mode is mainly to enhance the endurance of the body and reduce the body fat rate.

If you want to lose weight in life, the latter is the best choice. If you think you are slim enough and want to carve muscle lines, then you can recommend the former, or you can combine the two to practice by yourself according to your actual situation.

These are two different practice modes of dumbbells. Next, I will talk to you about how beginners choose the right dumbbell weight.

When buying this kind of equipment, you can choose a similar one first, and then pick it up and do a set of actions. If the number is between 8 times and 15 times, it proves that its weight is just right. If the number of times is less than 8, the dumbbell may be too heavy for you. If the number of times is greater than 15, the dumbbell may be lighter. If the above two situations occur,

Secondly, we can also choose according to our own weight and height when shopping.

If the weight is less than 95 kg and the height is less than 190 cm, you can choose a 45 kg combination dumbbell.

If the weight is less than 80 kg and the height is less than 180 cm, you can choose a combination dumbbell of 35 kg.

If the weight is less than 70 kg and the height is less than 170 cm, you can choose a combination dumbbell of 30 kg.

If the weight is less than 60 kg and the height is less than 160 cm, you can choose a combination dumbbell of 25 kg.

After choosing the dumbbell weight that suits you, you should also choose the amount of exercise according to your fitness purpose. If it is to increase muscle strength, you need to do 5~6 groups of exercises every day, each group 10 times.

If you just want to lose weight, you only need to do 3~5 groups of training every day, and the number of times in each group is also 10. Of course, everyone's physique is different, and the purpose of exercise is different. You can adjust it flexibly according to your actual situation, but it should be noted that no matter what you want to achieve, you must persevere in the process of dumbbell exercise for three days.