Not only before practicing dumbbells, but also after practice. First move your wrists, ankles and knees.

Warm-up before exercise usually begins with aerobic exercise such as jogging and skipping rope, and it is almost the same when the body is slightly hot and sweaty.

Then move the main joints of the whole body and do some flexibility exercises.

Then practice strength, pay attention to grouping, and stretch ligaments between groups. After exercise, quickly punch empty fists, kick your legs and take a deep breath to relax.

Better take a hot bath. There is basically no problem.