Now dumbbells are more and more popular with the public, and both men, women and children can exercise with dumbbells. So, how should we choose the dumbbell that suits us? Let me share some related methods with you. Welcome to read and browse.
First, 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 normal physique and exercise intensity of Chinese 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 exercises is to gain muscle, do related dumbbell exercises every day, and group them into 8RM- 10RM5-6.
If the purpose of your dumbbell fitness is to keep fit, then do the relevant dumbbell movements every day 15RM-20RM5-6 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 several RM, and RM usually needs to be tested repeatedly to get it. 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. )
Second, the characteristics of common dumbbells
Common dumbbell varieties on the market include rubber-coated dumbbells, cast iron-coated dumbbells, electroplated dumbbells and painted dumbbells.
Rubber-coated dumbbell refers to all-plastic structure, and its price is lower than that of electroplated dumbbell. Ordinary packaging mostly uses recycled plastic, which has a pungent smell and is easy to deteriorate after a long time, which is not good for the body. High-quality packaging mostly uses asphalt, which has a small smell. Because of the fine workmanship, it is difficult to distinguish between ordinary packaging and high-quality packaging.
The dumbbell covered with cast iron is covered with rubber, and the inside is made of cast iron. The outer coating is also divided into ordinary coating and high-quality coating. Dumbbells with the same weight and volume are relatively small and affordable.
The price of electroplated dumbbells is higher than that of packaged dumbbells. Electroplated dumbbells are brightly colored, never fade, and have no irritating smell. They are generally used for family fitness.
Baking dumbbells are made of high-quality cast iron by electroplating and baking process. The painted dumbbells are more beautiful in appearance and more expensive than electroplated ones, so they are suitable for professional fitness centers.
(Electroplated dumbbells, for personal use. Here, let's talk about the difference between polished rod and coated rod. The materials used are the same. The polished rod is generally made of spring (alloy) steel, and the outer layer is carved with anti-slip carving and chrome plating; The rubber-coated rod is also spring steel, but it is not chrome plated. From the sense of smell and feel, I personally recommend pure silk polished rods. )
Third, pay attention to the choice of weight, especially in the first 10 minute of exercise, choose dumbbells with a maximum load of 55% to 70%.
1. Try to choose the weight: Try to lift 15-25 times continuously, and feel close to the limit of your strength, which is the right weight. If you try to lift 15 times, you will feel unable to support it, indicating that this weight is overweight.
2. 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.
The advantage of plastic dumbbell is that it is lighter when put, but it is not very wear-resistant.
4. The advantage of stainless steel dumbbell is wear resistance, which is suitable for outdoor use.
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