1, dumbbell strength training, step by step, don't blindly pursue heavy weight. Even a dumbbell with a small weight, as long as the frequency and frequency are enough, the effect is no less than that of a dumbbell with a large weight.

2, if the main purpose is to reduce fat and shape, the load can be lighter, each group can do 8~ 12, 4~6 groups at a time, and the rest between groups should not exceed 1 minute; If you want to increase muscle dimension and strength, you can carry more loads, 6-8 in each group, 3-4 groups at a time, and rest for 3 minutes between groups.

Extended data:

Type:

1, deltoid: dumbbell side lift. Standing posture, feet naturally separated, back straight; Grasp the dumbbell with both hands, naturally put it on both sides of the body and lift it horizontally to both sides; Hold for a few seconds, and then slowly recover.

2. Posterior trapezius muscle: dumbbell press. Sitting posture, straight back; Grasp dumbbells with both hands, palms facing each other, big arms parallel to the ground, and small arms vertical to the ground; Push the big arm up hard, hold it for a few seconds, and put it down to recover.

People's Network-Prepare small dumbbells and practice strength at home.