1. Newcomers have weak basic strength at first.
The purpose of using dumbbell training is to strengthen muscle strength and improve muscle quality.
As a newcomer, the biggest problem at first is: weak basic strength.
If you choose a large dumbbell weight from the beginning, it will directly lead to: irregular movements, poor training experience, increased risk of injury and so on.
For example, to do dumbbell bench press, choose 15KG dumbbell when you come up. As a result, you just lie down and push up, either you can't push it directly or you stop in mid-air. If your strength is worse than falling, it is very dangerous.
2. Basic action requirements
When training some basic movements, we need to focus on strengthening muscle sensitivity, not quantity and weight.
Therefore, the purpose of using lightweight dumbbells by newcomers is to find the correct way to exert strength, make the movements more standard, and prepare for increasing the training amount in the later stage.
For example, to do dumbbell press, you need to start from the position above the shoulder and push the dumbbell vertically upward to the top position.
At this time, using lightweight dumbbells can help you quickly find the correct trajectory and the feeling of stress on your shoulders and toes.
There is a difference in weight between men and women.
Men are generally stronger than women, so the initial use will be heavier.
As long as it is not too weak, normal men can easily do some compound movements with 5KG dumbbells.
For example: dumbbell bench press, dumbbell rowing, dumbbell press and so on.
But when training small muscle groups and isolated movements, you need to use a lower weight, 2.5KG dumbbell.
For example, shoulder training, especially in the middle and back of the shoulder, should do dumbbell side lifts and bend over dumbbell birds. These two movements are very difficult for newcomers, so you need to use the lowest weight, and 2.5KG is more suitable for boys.
For example, to train chest muscles in isolation, the weight of 5KG dumbbells will be larger at this time, and 2.5KG for newcomers will be more suitable.
For women, because the basic strength is weaker than that of men, the use weight is lower.
At the beginning, when training complex movements and large muscle groups, the weight of 2.5KG was used, and when training small muscle groups and isolated movements, the weight of 1KG was used.
For newcomers, they will face many problems at first, especially their weak strength and inability to do basic movements.
In this case, it is best to learn dumbbell movements first, regardless of the number of movements and the weight used, and directly choose the lowest weight.
Personal suggestion: men use 2.5KG and 5KG dumbbells, and women choose 1KG and 2.5KG dumbbells.
It is better to have a fixed weight, which will be more convenient when doing actions. Even if your strength increases in the later period, these small dumbbells can help you warm up and are more suitable for training small muscle groups, especially the middle and back bundles of the shoulder deltoid. These two parts do not need too much weight, mainly to find the feeling of muscle strength.
Using dumbbell training in the early stage, you only need to choose 3 movements and do 3 fixed groups for each movement * 12 times.
Pay attention to the speed must be slow, and the top or bottom of the action needs to pause a little, so the training effect will be better.