How much weight is suitable for dumbbell training?

Many people want to use dumbbells to exercise, but when choosing dumbbells, they usually don't know what kind of dumbbells to choose, nor do they know how heavy the dumbbells are that are most suitable for them. Many men use dumbbells to exercise to build muscle, but for many people, if the dumbbells are too light, they can't build muscle, and if the dumbbells are too heavy, they can't lift them. So how many kilograms of dumbbells are suitable for building muscle?

Many people think that dumbbells are not very particular. In fact, on the contrary, the selection of dumbbells is very particular. Finding a dumbbell that suits you can achieve a better fitness effect. Why not do it?

How to choose the right dumbbell for you?

Follow the principle: not too light or too heavy

Suitable for: General practitioners

Dumbbell weight unit: mostly kilograms

Recommended: 15 kg/piece for men (adjustable dumbbell)

Purpose of exercise: Strengthen muscles

Women 3kg/piece

Purpose of training: reduce fat, shape muscle

Tips for practicing dumbbells:

1. Before practicing, you should choose a dumbbell of appropriate weight.

2. If the purpose of the exercise is to increase muscle, it is best to choose a dumbbell with a load of 65%-85%. For example, if the load that can be lifted each time is 10 kg, you should choose a dumbbell with a weight of 6.5 kg-8.5 kg for exercise. When practicing, do 5-8 sets a day, 6-12 times per set, the speed of the movement should not be too fast, and the interval between each set should be 2-3 minutes. If the load is too large or too small, and the rest time is too long or too short, the effect will be poor.

3. The purpose of the exercise is to lose fat. It is recommended to do 15-25 times or more per set, and the interval between each set should be controlled at 1-2 minutes. If you find this kind of exercise boring, you can practice with your favorite music or do dumbbell aerobics to the music.

The benefits of long-term practice of dumbbells:

1. Long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular dumbbell exercises with heavy weights can make muscles firm, strengthen muscle fibers, and increase muscle strength.

2. It can exercise the upper limb muscles and waist and abdominal muscles. For example, when doing sit-ups, holding dumbbells tightly behind the neck can increase the load of abdominal muscle training; holding dumbbells to do side flexion or rotation exercises can exercise the internal and external oblique muscles of the abdomen; holding dumbbells to do straight arm raises and side raises can exercise the shoulder and chest muscles.

3. It can exercise the lower limb muscles, such as squatting with one foot and jumping with both feet while holding a dumbbell.

This dumbbell has so many advantages, and the choice should be determined according to each person's different physique. So when you want to use dumbbells to exercise your body, you must choose the dumbbell that suits you best. This is undoubtedly the best for you. At the same time, you can also use dumbbells to train a more beautiful figure, but for men, the effect of using dumbbells to exercise this muscle is also quite good.