Dumbbell, one of the simplest and most economical fitness equipment. Practicing dumbbells is not limited by the venue, and it is easy to learn. But there are all kinds of dumbbells in shopping malls or gyms, with different weights. How to choose dumbbells? What should I pay attention to in dumbbell exercise? What are the essentials for practicing dumbbells?

How to choose the dumbbell that suits you?

Follow the principle: neither too light nor too heavy.

Suitable for people: general practitioners

Dumbbell weight unit: mostly kilograms

Suggestion: men 15kg/ piece (adjustable dumbbell)

Objective: To strengthen muscles.

3 kg, for ladies only/only.

Objective: To reduce fat and modify muscles.

The essentials of practicing dumbbells:

1. Choose dumbbells with appropriate weight before practice.

2. The purpose of exercise is to gain muscle, and 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.

Benefits of practicing dumbbells for a long time:

1. Long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular practice of heavy dumbbells can strengthen muscles, strengthen muscle fibers and increase muscle strength.

2. You can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.

3. You can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.