How many dumbbells are suitable?

Dumbbell is a kind of fitness equipment commonly used by people, and the main function of dumbbell is to exercise the strength and muscles of people's arms. Therefore, for those who want to enhance their arm strength and muscles and lose weight in their arms, lifting dumbbells is a very good choice. When lifting dumbbells, you can choose dumbbells of different weights according to your physical condition. But when lifting dumbbells, how many are the most appropriate?

For each part of the body, choose a dumbbell weight that allows you to do 8 to 12 reps in one breath, and do each set until you are exhausted (that is, if you can do more than 13 reps in one breath, you should increase the weight).

It is enough to do 4 sets for the same part (if you feel tired, sleepy, or want to sleep during exercise, stop exercising immediately, and reduce one set when exercising the same part next time). The interval between sets should not be less than half a minute and not more than 1 minute.

After training the same part, train it again the next day, which is the third day, because you want the muscles to grow. So you can train your chest muscles on the first day and your back muscles on the second day (because training your chest muscles will inevitably involve training your biceps, and the same goes for your back muscles).

In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load.

For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. 8 to 12 RM is the best training effect for beginners.

Different movements require different weights, which means that if the goal is to gain muscle, it is more appropriate to use a weight that is enough to do 8 to 12 reps of exhaustion.

Rest no more than one minute after each set, and no more than two minutes after each exercise.

1. Chest muscles:

Chest: 4 sets of dumbbell bench press.

4 sets of dumbbell flyes.

4 sets of push-ups (20 to 30 reps).

2. Biceps:

6 sets of dumbbell one-arm curls.

6 sets of curls.

3. Back muscles:

Do 4 sets of wide and narrow pull-ups (try to do more than 10).

4 sets of dumbbell rows.

Additional information:

Dumbbell, English dumbbell, is an auxiliary equipment for weightlifting and fitness exercises. Smaller than a barbell. The weights of light dumbbells include 6, 8, 12, 16 pounds (1 pound = 0.4536 kilograms), etc. The weights of heavy dumbbells include 10, 15, 30 kilograms, etc. Therefore, it is favored by many fitness enthusiasts. Because there is no sound during exercise, it is named dumbbell.