Beginners usually use dumbbells of about 30 kilograms. But the specific choice should be based on height and weight. If you don't know how to choose, you can refer to the following principles, according to the regular physical fitness and exercise intensity of China people, and consider the stage of increasing dumbbell fitness intensity in the future.

1, height 1.60m and weight within 60kg-25kg;

2, height 1.70 meters below the weight of 70 kg -30 kg combination;

3, height 1.80 meters below the weight of 80 kg to 35 kg combination;

4, height 1.90 meters below the weight of 95 kg -45 kg combination.

If the purpose of your dumbbell fitness is to gain muscle, do 8RM to 12RM dumbbell movements every day, and do about 3 to 8 groups for each movement; If the purpose of your dumbbell fitness is to keep fit, do the relevant dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement.

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1, choose the right weight and practice dumbbells.

2, the purpose of exercise is to gain muscle, it is best to choose dumbbells with 65%-85% load. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise. 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. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.

The purpose of exercise is to reduce fat. It is suggested that each group should practice more than 15-25 times, 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.

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