According to the regular physique and exercise intensity of China people, and considering the increasing stage of dumbbell fitness intensity in the future, the following dumbbell combinations are made: height 1.60m, weight 60kg-25kg; Height 1.70m combination of 70kg and 30kg; Height 1.80m, weight 80kg-35kg；; Height 1.90m, weight 95kg-45kg combination.
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. If the purpose of your dumbbell fitness is to gain muscle, do dumbbell movements from 8RM to 12RM every day, with 3 to 8 groups of 8 to12 in each group; If the purpose of your dumbbell fitness is to keep fit, do the related dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement, each group 1520.
Extended data:
After a novice buys a dumbbell, it is recommended not to rush to exercise with heavy weights, but to train with small weights. Find the feeling of the target muscle group first, and then gradually increase the weight to increase the training intensity.
Choose dumbbells with a load of 65%-85%. For example, if the weight you can lift each time is 10 kg, then you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise. Exercise 5-8 groups every day, 6- 12 times in each group, and the exercise speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.
References:
Baidu encyclopedia dumbbell