How to choose dumbbell fitness method

　　There are two main types of dumbbells on the market. One is a fixed-weight dumbbell, which is made of pig iron, with an iron rod in the middle and solid balls at both ends (see Figure ①). The weight of light dumbbells ranges from about 2 to 16 kilograms, and the weight of heavy dumbbells is 10, 15, 20, 25, and 30 kilograms. The other is a weight-adjustable stainless steel dumbbell, which is similar to a reduced barbell. It is a combination dumbbell composed of a bell rod and a bell plate nut. Circular iron plates of varying weights are placed on both ends of a short iron rod. The weight ranges from 10 to 30 kilograms (Figure ②). In addition to iron dumbbells, there are also dumbbells made of wood or plastic.

　　When purchasing, it is best to choose detachable combination dumbbells. Pay attention to the quality of the screws when selecting, otherwise they will easily trip and cause danger. In addition, you should also choose dumbbells based on your fitness goals.

　　If you are practicing high-power sports such as weightlifting, the weight of the dumbbell should be large enough. If you lift it 3 to 5 times in a row, it will be close to the limit. If you are bodybuilding, you can choose a weight that is close to the limit 8 to 12 times in a row. female Generally, the main purpose is to lose weight, and dumbbells weighing 3-5 kilograms are enough; male Optional dumbbells of about 10-15 kg.

　　When using dumbbells for fitness, you should pay attention to: Warm up fully before exercising, including 5-10 minutes of aerobic training and stretching of the main muscles of the body; do not move too fast, especially the stability of the waist and abdomen is very important; avoid single training movements, and body balance is the most important. In addition, the movements must be standard. Although the movements are not difficult, they must be standard. If they are not in place, the wrong muscles may be trained; the elbow joints are moderately bent during lateral raises. If it is "stretched" too straight, it is easy to be injured; relax after the exercise, which is conducive to the development of long lines and streamlined muscles.

　　The last thing to pay attention to is the breathing method. Generally, inhale when the chest is abducted or raised, and exhale when the chest is adducted or dropped.