Girls can choose 3-5 kg dumbbells for exercise. If boys have no previous fitness foundation, it is recommended to choose 5 kg dumbbells at first. This weight is not strong for exercisers and will not cause muscle strain.

For people with a fitness foundation, you can first determine the maximum negative weight, that is, the weight of each hand increases by 1-2 kg at a time until you have just finished an action, and then multiply the maximum weight by 40%, which is the dumbbell weight that can be used for exercise.

Fitness dumbbell is a common fitness equipment, which is used for muscle training and body shaping. Using dumbbells, you can perform a series of actions, including pushing, bending and pulling down. Exercise all kinds of muscle groups. When using dumbbells for fitness training, we must pay attention to choosing the right weight of dumbbells to avoid injury due to overweight.

Fitness dumbbell fitness programs include dumbbell bench press, one-arm rowing, dumbbell squat, dumbbell hip bridge and dumbbell side lift.

1, dumbbell bench press: Lie on the flat bench press, hold a dumbbell in each hand, push the dumbbell up with both arms straight, and then slowly put it down. This action mainly exercises the chest muscles, and can stimulate muscles in different parts by adjusting the angle.

2. One-arm stroke: Based on the standing posture, one hand is on the platform, the other hand holds the dumbbell, pulls the dumbbell to one side of the body, and then slowly puts it down. This action mainly exercises the back muscles and shoulder muscles.

3, dumbbell squat: hold a dumbbell in each hand, feet shoulder width, then bend your knees, try to make your thighs parallel to the ground, and then stand up slowly. This action mainly exercises leg muscles, including thigh muscles and hip muscles.

4. Dumbbell Hip Bridge: Lie on your back on a flat plate with your feet bent and your feet touching the ground. Hold a dumbbell in each hand above your hips, then lift your hips with hip strength and slowly put them down. This action mainly exercises hip muscles.

5, dumbbell side lift: hold a dumbbell in each hand, the body is straight, then lift the dumbbell to the sides until it is shoulder-level, and then slowly put it down. This action mainly exercises the shoulder muscles.