Weight is 70kg-90kg, 30kg-50kg dumbbells are recommended. If you want a more accurate choice, you can go to the gym to experience it. You can do ten sets of bends, which is the most suitable kilogram.
Dumbbell is an auxiliary equipment for weightlifting and fitness, which is used to strengthen muscle strength training. Because of its bell-shaped structure, there is no sound when practicing [1], hence the name dumbbell.
There are two kinds of dumbbells: wooden dumbbells and iron dumbbells. Wooden dumbbells are mainly used for pantomime aerobics, while iron dumbbells are mainly used for bodybuilding and upper limb strength exercises. The advantages of dumbbell are free choice of weight and free movement track, which can be carried out anytime and anywhere. Due to different training purposes, target muscle groups and movements, the weight required to use dumbbells is also different.
Generally speaking, men can choose 2-20kg dumbbells, and women can choose 1- 10kg dumbbells. The common training methods include one-arm bending, dumbbell side lifting, lying dumbbell push-ups, one-hand dumbbell rowing, etc. The correct grip is to keep the hand and forearm in line as much as possible, so as to minimize the pressure on the wrist joint.
Practice method
Choose the right weight before practicing dumbbells. The purpose of exercise is to gain muscle, and it is best to choose dumbbells with 65% to 85% load. For example, if the load you can lift at a time is 10 kg, you should choose dumbbells with a weight of 6.5 kg to 8.5 kg for exercise.
During practice, 5 to 8 groups move 6 to 12 times a day. Don't move too fast, and each group is separated by 2 to 3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
The purpose of exercise is to reduce fat. It is suggested that each group should practice 15 to more than 25 times, and the interval between each group should be controlled at 1 to 2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.
Dumbbell welfare
1, long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular heavy dumbbell exercises can make muscles strong, strengthen muscle fibers and increase muscle strength.
2, can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.