Lifting dumbbells is still the first choice to exercise arm strength. It is best to prepare two kinds of dumbbells with different weights, so that different dumbbells can be used in different parts. What should I pay attention to when using dumbbells? When doing dumbbell exercises, you should choose a well-ventilated environment and try to avoid practicing in an air-turbid, cold or hot environment. Before the start of the exercise, do warm-up activities; 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 joints are under great pressure, and the movements are slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups. Don't be overweight, overweight dumbbells are easy to strain 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 increase in strength should not be rushed, but should be gradual. Do you know that multiple dumbbells are suitable for girls to shape?

1, choose dumbbell weight according to height and weight.

Generally speaking, people choose according to their height and weight. If you don't know how to choose, you can refer to the following principles, according to the regular physical fitness and exercise intensity of China people, and consider the stage of increasing dumbbell fitness intensity in the future.

Height 1.60m, weight 60kg-25kg combination (a pair of 25kg, the same below).

Height 1.70m, weight 70kg-30kg.

Height 1.80m, weight 80kg-35kg combination.

Height 1.90m, weight 95kg-45kg combination.

If the purpose of doing dumbbell exercise is to gain muscle, then do related dumbbell exercises in groups every day for 8RM- 10RM 5-6.

If the purpose of your dumbbell fitness is to keep fit, then do the relevant dumbbell movements every day 15RM-20RM 5-6 groups (the number of groups here is for reference only) (RM: redemomaxi-mum is the maximum number of repetitions, and the maximum number of movements that a dumbbell with a certain weight can complete is called RM, which usually needs repeated tests to be obtained. For example, a 30KG dumbbell can complete up to 8 movements when doing an upward sloping dumbbell bench press, so it is called an upward sloping dumbbell bench press, which is 8RM. )

2. Pay attention to the choice of weight, especially in the first 10 minute of exercise, you should choose dumbbells with a maximum load of 55% to 70%.

A. Select the weight of the lift: after continuous lift 15-25 times, if you feel close to the limit of your strength, it is the appropriate weight. If you try to lift 15 times, you will feel unable to support it, indicating that this weight is overweight.

B. It is recommended to choose two pairs of dumbbells, one heavy and one light. Heavy dumbbells exercise large muscle groups, such as chest, back and legs. Light dumbbells train small muscle groups, such as arms, shoulders and calves.

C. the advantage of plastic dumbbells is that they are light in weight when placed, but their wear resistance is poor.

D. Stainless steel dumbbells have the advantage of wear resistance and are suitable for outdoor use.