What are the ways to exercise muscles with dumbbells?

First of all, when practicing with dumbbells, you should do warm-up exercises in advance. This is indispensable. Generally, you should move your wrists. This is a preparation to avoid pulling the ligaments or muscles when practicing with dumbbells. Note that before practicing, you must first choose dumbbells of verified weight, which is generally about 60 to 80 percent of the maximum weight you can lift. And when practicing with dumbbells, be careful not to move too fast, as this can easily lead to injury.

Key points for practicing with dumbbells: Like all sports, you should do some warm-up exercises before practicing with dumbbells, such as moving your wrists, to avoid injuries to muscles and ligaments during exercise. Before practicing, you should also choose dumbbells of appropriate weight. If the purpose of dumbbell exercise is to build muscle, it is best to choose dumbbells with a load of 65%-85%. When the maximum weight 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.

If the purpose of exercise is to lose fat, it is recommended that each set should be done 15-25 times or even more, with the interval between each set 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: Dumbbells are a sport suitable for long-term training because they do not have too many requirements for sports venues and weather.

The purpose of practicing dumbbells depends on your purpose. Generally, if you want to lose weight with dumbbells, you should do twenty times in each set. It is better to rest for two minutes between each set. If you find it boring, you can practice while listening to music. However, if you want to exercise your muscles, you need to increase the amount of practice.