When you start fitness, you should first warm up, that is, move all joints, wrists, ankles, neck, shoulders, knees, hips, waist and back.

If it is to reduce fat, it is recommended to exercise for more than 15-25 times in each group, and the interval between each group should be controlled at 1-2 minutes. Too much or too little load, too long or too short intermittent time, the effect will not be too good. If you think this kind of exercise is boring, you can do dumbbell aerobics with your favorite music. If the purpose of practicing dumbbells is to gain muscle, it is best to choose dumbbells with 65%-85% load. 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. Dumbbell is a kind of exercise suitable for long-term exercise. Sticking to long-term dumbbell exercise can modify muscle lines and increase muscle endurance. But also can make muscles stronger, strengthen muscle fibers and increase strength.

Dumbbell weight selection:

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. The weight of 8 to 12RM is most suitable for beginners, that is to say, beginners can adjust the weight to 8 to 12 times in each group, which is close to exhaustion. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.