How much does the dumbbell weigh? This question is more extensive, depending on where you exercise. Generally, if it is too heavy, the action will be nonstandard, and if it is too light, it will have no effect. For example, the bending distance of dumbbell, the action force point is biceps brachii, so when you reach the top, you will pause 1~2 seconds, and then do 8~ 10, here is 8~65438+. (Generally, 80% of the maximum weight of 10 is more appropriate. ) Generally speaking, under the premise of standardized actions, on the contrary, you will only make mistakes, and if you don't practice, you will hurt yourself. The amount is not large, but the action is standard, with reasonable exercise.

As for what kind of swelling is suitable, it is impossible to do the second one, so do 3~4 groups and rest for about 1 minute (30~90 seconds, depending on people, but not too long).

Also, your dumbbell exercise is anaerobic exercise, so don't do it every day. Doing it once every two days is enough. Now, I'd better cooperate with aerobic exercise to make your muscles fully congested. After exercise 1 hour or so, supplement some high-protein foods to help muscle growth.