How heavy should the dumbbells be?

Fitness is something that many of our friends do. With the progress of society and the improvement of people's living standards, we also pay more attention to fitness. There are many ways to do fitness, including not only aerobic exercise but also anaerobic exercise. No matter what kind of exercise it is, long-term persistence is especially good for the body. Many of our friends use dumbbells for fitness, so, how heavy are the dumbbells? Let’s take a look below.

Dumbbell Selection

How to buy dumbbells for exercise? We recommend buying adjustable dumbbells, weight: 2kg-20kg for men; 1kg-10kg for women

Dumbbell Exercises

Dumbbell exercises are for muscle building. How do you choose the right weight for yourself?

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.

Exercise common sense

Generally, the training weights used for trunk muscle groups, large muscle groups, lower limbs and multi-joint movements are relatively heavy. For example, squats and deadlifts, those with training experience can basically lift more than 150kg. The large muscle groups of the upper body, such as bench press and high pull-down, can also lift more than 100kg.

The weights used in small terminal muscle groups such as the arms and shoulder joints, or single-joint movements, are relatively small because the muscle groups are weak and there are no other muscles to help exert force. For example, for biceps curls, arm extensions, etc., people who can bench press 100kg can just use 10kg for curls.

Through the above introduction, we now know the appropriate weight of dumbbells. This is also an issue that we need to pay attention to when doing fitness exercises. In addition, we must also pay attention to the correct methods and movements when doing fitness. Moreover, no matter what kind of fitness exercise it is, we need to persist for a long time, which needs attention.