How do beginners use dumbbells correctly?
If the dumbbell load that can be lifted is 10 kg, then the optimal weight of the dumbbell is 6.5-8.5 kg. Choose a weight that matches your own condition. Don’t rush for success, you will get hurt easily.
Exercising dumbbells to gain muscle is not as good as a large number. I’d rather do it slowly, but do it well. The rhythm of dumbbell exercises cannot be fast. When exercising dumbbells, exercise 5-8 groups a day. Each set of 6-12 reps, each set of exercises are separated by 2-3 minutes. The load should not be too small or too large, and the movement should not be too fast or too slow. Otherwise, the exercise effect will be affected and the purpose of muscle gain will not be achieved.
Practice dumbbells to reduce fat, and the rhythm of dumbbells must be fast when reducing fat. You don’t need to move in the same way as gaining muscle. Each set of actions can be many times. The interval between each set of actions can be very short, within 1-2 minutes. Quick movements can make the muscles enter anaerobic exercise. The purpose and effect of fat reduction can be achieved.
Do not do more dumbbells. It is difficult to achieve the ideal shaping effect if only local muscles are exercised. There are so many gym equipments, don’t just love dumbbells. It should be used together with other equipment to achieve the perfect effect of body shaping.
It is recommended to buy adjustable dumbbells, generally 2kg-20kg for men and 1kg-10kg for women. And it is best to choose dumbbells with 65%-85% load. If the load is too large or too small, the effect will be bad.
