How long does dumbbell exercise take to be effective?

Dumbbell training is a method of physical exercise used by many people. It can effectively train our arm strength and improve our body's resistance. It usually takes a month of training to see the effect, and it requires persistence to achieve results. We need to choose dumbbells according to our body shape, and then perform muscle training every day. You can learn about the principles of exercise.

When doing dumbbell exercises, you should choose an environment with good ventilation and try to avoid practicing in an environment with turbid air, cold or hot temperatures. Before starting exercise, do a careful warm-up; be sure to do a relaxation exercise after exercise; during exercise, non-standard movements can easily cause joint injuries. This is because when practicing with dumbbells, the joints are under great pressure. A slight deviation in movement can cause joint sprains, strains in muscle fibers of small muscle groups, etc.; be careful not to be overweight. Overweight dumbbells can easily strain your muscles and fail to achieve the training effect; they can't be too light either. Dumbbells that are too light will not achieve the purpose of building a good figure. You can't be impatient when increasing your strength, you have to proceed step by step. Do you know how long it takes to build muscle by lifting dumbbells?

Muscle training should not be done every day. Muscles should be given at least 24 hours of recovery and growth time to help them form. To increase muscle size, you should use heavy weights and fewer repetitions (try to complete 8-12 times). To maintain muscle lines, you can use moderate weights and more repetitions (more than 20 times). When lifting dumbbells, you cannot do too much at once. Take it slow, increasing the amount a little bit every day. If you persist for two or three months, you will have muscles.

Dumbbell exercise principles:

1. For thin people to gain muscle, it is suitable to use heavy weights and fewer dumbbell exercises. Generally, 8-12RM per set of movements is the best effect.

2. For fat people to lose fat, it is suitable to use small weights and multiple dumbbell exercises. Generally, the best effect is achieved if each set of movements is above 50RM.

3. For the purpose of body shaping, it is suitable to use medium-weight dumbbell exercises. Generally, 25-30RM per set of movements is the best effect.

rm stands for relative weight. 8rm refers to the weight you can complete 8 times in a row at most, or in other words, the maximum weight you can complete 8 times in a row. The premise is that the movements are standard and you don't cheat by using force.

Generally speaking, to increase maximum strength, use a weight of 1-5rm, to increase muscle, use a weight of 6-12rm, and to lose fat, use a weight of 15-20rm, and perform each set until exhaustion. (But for new students, we all say 8-12rm, 10 times per set.)