There are many weights of dumbbell bars, and the weights of dumbbells vary greatly due to different training purposes, target muscle groups and movements. You can practice dumbbells at least eight times with this weight. Let's see how heavy the dumbbell bar is.

How much does the dumbbell bar weigh? The weight of the dumbbell is 1, including the weight of the pole.

Generally speaking, it refers to the weight of a single dumbbell. Now many dumbbells are not standardized, and some may write the cumulative weight of two dumbbells (for example, if a pair is bought together). Each dumbbell with standard weight has a number written on it, which is its weight, but the unit of measurement may be different, some are "kilograms" and some are "pounds", and 1 kilogram is about 2.2 pounds. You can also weigh it yourself, or judge by the size, a 20-kilogram dumbbell is almost as heavy as a bucket of pure water, while a 30-kilogram dumbbell is quite large, which is quite inconvenient for ordinary people to move.

Although dumbbells are good, if you want to exercise with dumbbells, you should pay attention to the following points:

1, choose the right weight before practicing dumbbells, not the heavier the better, but the right one is the best.

2. If the purpose of practicing dumbbells is to gain muscle, then it is best to choose dumbbells with a load of 65%-85%, that is, if the load that can be lifted each time is 65,438+00 kg, then choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise. When practicing, each group should exercise 6-65,438+02 times, and the speed of exercise should not be too fast, with an interval of 2-0 times.

3. If the purpose of practicing dumbbells is to reduce fat, then each group should practice 15-25 times or more, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.

Dumbbell bars have multiple weights of 2 dumbbells. In principle, it is recommended to buy the heavier the better. 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.

Height1.70m, weight 70kg-30kg combination.

Height 1.80m, weight 80kg-35kg combination.

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

training method

1, primary dumbbell exercise methods: gradual overload rule, multi-group exercise rule, confusing and unpredictable rule, isolated exercise rule.

2. Intermediate dumbbell exercise method: priority training rule, pyramid rule, segmentation exercise rule, large-scale congestion rule, super group rule, compound group rule, comprehensive exercise rule, circulation rule and static tension rule.

3. Advanced dumbbell exercise method: "deception" rule, triple rule, giant combination rule, early fatigue rule, rest stop rule and peak contraction rule.

Dumbbell exercise is a set of fitness methods completed with dumbbell equipment. It can achieve the goals of lean people gaining muscle, fat people losing weight and shaping. Different fitness stages and fitness purposes have different dumbbell exercise methods.

How much does the dumbbell bar weigh? 3 beginners should use 1KG dumbbells.

1, dumbbell training can be done at least eight times with this weight. If you ask carefully, it means that each group exercises eight times, with an interval of one to two minutes. At least you can continue to do two groups, which is the upper weight limit you choose, and then it is meaningless to weigh. Beginners are advised not to practice dumbbells above 5KG. If there is no foundation to practice dumbbells above 5KG, it is easy to get hurt.

2, exercise in the dormitory, in addition to buying dumbbells, you also need to buy dumbbell stools and pull-ups to exercise upper body muscles. If the legs are too light, exercise will have no effect. As for how much to buy, it depends on how long you want to practice in the dormitory.

3, dumbbells generally practice arms and shoulders, not too heavy. You can practice self-respect, push-ups and one-legged squats, but take your time.

4. Dumbbells are too light to stimulate domestic demand and break the dynamic balance of the body; The dumbbell is too heavy, the dynamic balance of the body is seriously damaged, it is difficult to recover, and often the ideal effect cannot be achieved.

Select dumbbells

Due to the different training purposes, target muscle groups and movements, the required weight is also very different. If you are afraid of taking up space, you only plan to buy a pair of dumbbells. It is recommended to buy adjustable dumbbells. In terms of weight, boys buy 2kg-20kg (at least) dumbbells, and girls buy 1kg- 10kg (at least) dumbbells.

Take a dumbbell

Wrist joint can complete flexion, extension, adduction and abduction in four directions. Through these activities, wrist can be free and flexible, but its stability is poor and it is easy to get injured. The correct dumbbell grip is to keep the hand and forearm in line as much as possible, which can minimize the pressure on the wrist joint. Unless you specialize in wrist strength training, you should follow the above principles whether bending, bench pressing or pushing. The wrong grasping method can not only make the target muscle group exert its strength well, but also may hurt the wrist.

Several common dumbbell training methods

(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) bench press dumbbells

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.

(4) Rowing with a dumbbell with one hand

Target muscle groups: latissimus dorsi, teres major, posterior deltoid, trapezius and rhomboid. Action essentials: palm inward, hold dumbbell in one hand, support it on the bench with the palm and knee joint in the other hand, keep the upper body parallel to the ground, inhale, try to lift dumbbell to the highest position, keep elbow backward, and keep arm at a certain distance from the body. Remember to exhale after the whole action is completed.