Tips for selecting and using dumbbells

Dumbbells are the simplest and most cost-effective fitness equipment. Practice dumbbells, not limited by the venue, and easy to learn. But in shopping malls or fitness centers, there are various types of dumbbells with different weights. How should I choose dumbbells?
How to choose a dumbbell that suits oneself?
Follow the principle: not too light or too heavy
Suitable for: general practitioners
Dumbbell weight unit: mostly in kilograms
Suggestion: Men's weight is around 15 kilograms per piece (adjustable dumbbells)

The essentials of practicing dumbbells:
1. Before practicing, choose a dumbbell of appropriate weight.
The purpose of the exercise is to increase muscle mass, and it is best to choose dumbbells with a load of 65% to 85%. For example, if the load that can be lifted each time is 10 kilograms, dumbbells weighing 6.5-8.5 kilograms should be chosen for exercise. Practice in 5-8 groups per day, with 6-12 movements per group. The movement speed should not be too fast, with an interval of 2-3 minutes between each group. If the load is too large or too small, and the interval time is too long or too short, the effect will not be good.
3. The purpose of practice is to lose weight. It is recommended to practice 15-25 times per group or even more, with an interval of 1-2 minutes between each group. If you find this kind of exercise boring, you can practice with your favorite music or follow the music to do dumbbell exercises.

The benefits of long-term practice of dumbbells:
1. Long term practice of dumbbells can improve muscle lines and increase muscle endurance. Regularly doing heavy dumbbell exercises can make muscles firm, strengthen muscle fibers, and increase muscle strength.
2. It can exercise upper limb muscles as well as waist and abdominal muscles. When doing sit ups, holding dumbbells tightly in both hands at the back of the neck can increase the load of abdominal muscle exercises; Holding dumbbells for lateral bending or rotation exercises can exercise the internal and external oblique muscles of the abdomen; Holding dumbbells in straight arm lifts, side lifts, etc. can exercise shoulder and chest muscles.
3. It can exercise lower limb muscles. Such as holding dumbbells and squatting on one foot, squatting and jumping on both feet, etc.