How to choose the right dumbbell for you?

Nowadays, many people like to keep healthy. The most critical issue of keeping healthy is to improve the body's immunity and enhance one's own physique. In addition to making themselves more attractive, men also want to have a bodybuilding muscle. Dumbbells are the simplest equipment exercise in everyone's eyes, but whether some people are really suitable for dumbbells is unknown. So how to choose the right dumbbells for yourself?

Dumbbells are the simplest and most economical fitness equipment. Practicing with dumbbells is not restricted by any venue and is simple and easy to learn. But there are all kinds of dumbbells in shopping malls or gyms, and the weights are also different. How should we choose dumbbells?

How to choose the right dumbbell for you?

Follow the principle: not too light or too heavy

Suitable for: General practitioners

Dumbbell weight unit: mostly kilograms

Recommendation: 15 kg/piece for men (adjustable dumbbells)

Purpose of exercise: Strengthen muscles

Women 3kg/piece

Purpose of exercise: reduce fat, shape muscle

Tips for practicing with dumbbells:

1. Choose dumbbells of appropriate weight before practicing.

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 practice with dumbbells can modify muscle lines and increase muscle endurance. Regular practice with heavier dumbbells can firm muscles, 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.

There are more and more types of dumbbells. When choosing dumbbells, you should distinguish them according to your personal physique and physical condition. Some people are short and suitable for using smaller dumbbells, especially girls, the dumbbells used are much smaller. How to choose the pressure that suits you? Just distinguish according to your own preferences. The purpose of dumbbell exercises is to strengthen the body and strengthen muscles. You should also pay attention to the correct movements when practicing dumbbells.