When practicing dumbbell fitness equipment, you should first choose the weight that suits you. Don't force yourself to do weight-bearing strength exercises too much, it will hurt your muscles. The purpose of exercise is mainly to exercise muscles, not to hurt them, so it is best to choose dumbbells with 65%-85% load.

For example, if you can lift about 10 kg of strength training equipment at ordinary times, you can choose dumbbells of 6.5 to 8.5 kg to practice, and do six or two movements every day, not too fast, with an interval of about two or three minutes, so that you can effectively exercise your muscles without harming your body.

Training methods of dumbbells:

1, single-arm bending

Target muscle groups: biceps brachii, brachialis and brachioradialis. Action essentials: sit firmly on the bench, keep your thighs parallel to the ground, hold dumbbells with both hands low, and bend your elbows close to the inner thighs and higher than your knees. If the dumbbell is heavy, remember not to throw it to avoid arm injury.

2, dumbbell side lift

Target muscle groups: deltoid (anteromedial) and trapezius. Action essentials: Stand with your feet slightly apart, with your back straight and your arms perpendicular to your sides. Grasp the dumbbell with both hands and lift it horizontally to the upper side until your shoulders are level.

3. Recumbent dumbbells are recommended

Target muscle groups: deltoid, pectoralis major, triceps brachii and elbow. Action essentials: lie flat on the bench, keep your feet on the ground, hold dumbbells in both hands, fist opposite your eyes, and extend your arms upward, not completely straight.