Fitness equipment, depending on your own situation. It is recommended to choose a slightly larger weight. Because the weight of dumbbells is adjustable, large weight can leave room for future development. It should be noted that dumbbells are generally heavy in regular shopping malls or supermarkets, but in sporting goods stores, the standard weight is often not enough, so you should ask clearly before buying.

In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM.

If the purpose of your dumbbell fitness is to gain muscle, do dumbbell movements from 8RM to 12RM every day, with 3 to 8 groups of 8 to12 in each group; If the purpose of your dumbbell fitness is to keep fit, do the related dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement, each group 1520.

Precautions:

1. When doing dumbbell exercises, you should choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold temperature or hot temperature.

2. Before the exercise starts, do a good job of warm-up; After the exercise, you must do a good job of relaxation; When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is great, and the movement is slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups.

3. Don't be overweight. Overweight dumbbells can easily strain your muscles, but they can't achieve the training effect. Not too light. Dumbbells that are too light can't achieve the purpose of shaping at all. The improvement of strength should not be rushed, but should be gradual.