1. Determine your fitness goals: First, make clear what your fitness goals are. Different goals require different weight choices, whether it is to gain muscle strength or to shape and correct posture.
2. Evaluate your physical strength: consider your current physical strength and fitness experience. If you are a beginner, it is safer and more appropriate to choose a relatively light weight at first. If you have some fitness experience, you can choose a slightly heavier weight.
3. Understand the appropriate weight range: Understand the appropriate weight range of general physical exercise, that is, the weight of 8- 15 repetitions. Choose a weight that can be repeated 8- 15 times, while ensuring that the last few moves are challenging.
4. Conduct experimental training: tentatively select a dumbbell weight and perform a set of actions. Observe whether you can control dumbbells correctly and maintain good posture and skills. If you can easily complete the action above 15, it means that the weight is too light; If you can't complete eight movements, it means the weight is too heavy.
5. Gradually increase the weight: gradually increase the weight according to your feelings and experiences. In the next training, gradually increase the weight to adapt to your strength and further challenge your muscles.
The benefits of dumbbells
1. Functional training: Dumbbells can be used for various functional training, covering all muscle groups of the whole body. Through unilateral training or compound movements, muscle balance, coordination and core stability can be increased.
2. Increase muscle strength and endurance: Dumbbell training is an effective way to improve muscle strength and endurance. By gradually increasing the weight of dumbbells, we can challenge muscles and promote their growth and development.
3. Shape body lines: Dumbbell training can help shape body lines and increase the clarity and compactness of muscles. In particular, it can carry out targeted exercises for various parts, such as arms, chest, back, legs and so on.