Dumbbell is an auxiliary equipment for weightlifting and fitness. Smaller than a barbell. The weight of the light dumbbell is 1, 2, 3, 5, 8, 12 lb, 1 lb =0.4536 kg) and so on. The weights of heavy dumbbells are 10, 15, 30 kg, etc.

2. Dumbbells have fixed weight and adjustable weight.

(1) Weighted dumbbell. Cast with pig iron, with iron bars in the middle and solid balls at both ends.

(2) adjustable dumbbells. Similar to a reduced barbell, round iron pieces with different weights are placed at both ends of a short iron bar about 40 ~ 45 cm long, which can increase or decrease the weight during weightlifting or fitness exercises. Doing dumbbell exercises often can enhance the muscle strength of all parts of the body.

3. Dumbbells have the advantages of free choice of weight, free movement trajectory and can be performed anytime and anywhere, which is convenient for the elderly to exercise muscles and strengthen joints.

Extended data:

Matters needing attention for the elderly to exercise with dumbbells;

(1) Don't be overweight, overweight dumbbells are easy to strain muscles;

(2) If the knee joint is not good, it is recommended to take a sitting or lying posture for exercise;

(3) The time and frequency of each exercise should be relatively fixed;

(4) Try to avoid practicing in turbid air, cold or hot environment;

(5) Do warm-up activities before exercise and do relaxation exercises after exercise;

(6) If the intensity is relatively high, it is best to supplement protein within 1 hour after training, but don't eat immediately after training, at least once every 30 minutes;

(7) Don't hold your breath during training, exhale when exerting strength, and inhale when recovering;

Baidu Encyclopedia-Dumbbells (Simple Equipment for Strengthening Muscle Strength Training)

People's Network-The elderly are very suitable for dumbbell exercise.