Generally, it is between 10kg and 20kg. The physical endurance of dumbbells is generally weak at first, so it is enough to choose some dumbbells with neither high weight nor low weight, which will not achieve the training effect and will damage the body.

If you choose some lighter dumbbells, there will be no exercise effect, and choosing too heavy ones will cause stress to your body. Generally, 10kg to 20kg is the most suitable, but it may be adjusted according to personal ability.

Precautions for dumbbell beginners:

The most common mistake that beginners make is that they are not standardized and eager to increase their weight. When doing strength training with dumbbells, everyone should do it step by step and don't blindly pursue weight. Even a dumbbell with a small weight, as long as the frequency and frequency are enough, the effect is no less than that of a dumbbell with a large weight.

If the main purpose is to reduce fat and shape, the load can be light, each group can do 8~ 12, 4~6 groups at a time, and the rest between groups should not exceed 1 minute; If you want to increase muscle dimension and strength, you can carry more loads, 6-8 in each group, 3-4 groups at a time, and rest for 3 minutes between groups.

Refer to the above content: People's Network-prepare small dumbbells and practice strength at home.