What should beginners pay attention to when practicing dumbbells?

Nowadays, there are more and more friends around me who like dumbbells. Many friends think that dumbbells are just an ordinary sport and they can practice in any way. In fact, what we don’t know is that there are many things that novices need to pay attention to when practicing dumbbells. If they are not careful, not only will they fail to achieve the fitness effect, but it will have a counterproductive effect. So what should novices pay attention to when practicing dumbbells? Let’s take a look!

1. Choose the right weight before practicing with dumbbells.

2. If the purpose of the exercise is to build muscle, it is best to choose dumbbells with a load of 65%-85%. For example, if the load you can lift each time is 10 kg, you should choose dumbbells weighing 6.5 kg to 8.5 kg for exercise. Practice 5-8 sets a day, 6-12 times per set. The movement speed should not be too fast, and there should be 2-3 minutes interval between each set. If the load is too large or too small, or the interval is too long or too short, the effect will be poor.

3. The purpose of the exercise is to lose fat. It is recommended to do 15-25 times or even more per set, and the interval between each set should be controlled at 1-2 minutes. If you find this kind of exercise boring, you can practice it with your favorite music, or do dumbbell exercises to the music.

The benefits of long-term dumbbell practice: 1. Long-term dumbbell practice can modify muscle lines, increase muscle endurance, and regular dumbbell exercises with heavier weights can make muscles firm, strengthen muscle fibers, and increase muscle strength.

2. It can exercise the upper limb muscles, waist and abdominal muscles. For example, when doing sit-ups, holding dumbbells with both hands behind the neck can increase the load of abdominal muscle exercises; doing side flexion or rotation exercises with dumbbells in hand can exercise the internal and external oblique muscles of the abdomen; raising straight arms forward and lateral raises with dumbbells in hand can exercise the shoulder and chest muscles.

3. Can exercise lower limb muscles. Such as squatting with one leg while holding dumbbells, squatting and jumping with both feet, etc.

Through the above introduction, I believe everyone has a more detailed understanding of the precautions for beginners to practice dumbbells. It is recommended that friends try to do about 25 in each set when practicing with dumbbells, which will achieve the best effect. As long as we master the method of practicing dumbbells, we can achieve fitness results faster.