According to China people's regular physique and exercise intensity, and considering the stage of increasing dumbbell fitness intensity in the future, the following dumbbell combinations are formulated:

Height 1.60m, weight 60kg-25kg；;

Height 1.70m combination of 70kg and 30kg;

Height 1.80m, weight 80kg-35kg；;

Height 1.90m, weight 95kg-45kg combination.

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. If the purpose of your dumbbell fitness is to gain muscle, do dumbbell movements from 8RM to 12RM every day, with 3 to 8 groups of 8 to12 in each group;

If the purpose of your dumbbell fitness is to keep fit, do the related dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement, each group 1520.