Main functions:
Dumbbells are a simple piece of equipment used for strengthening muscle strength training.
Its main material is cast iron, and some are wrapped in a layer of rubber or plastic.
Its purpose is for strength training, muscle compound movements. Patients with low muscle strength due to paralysis, pain, or long-term inactivity can hold dumbbells and use them to improve their muscle strength.
The weight of the dumbbell is used for active resistance exercises to train muscle strength.
Dumbbells can train a single muscle, such as increasing weight, requires the coordination of multiple muscles, and can also be used as a muscle compound action training.
Usage Method:
1. Choose the appropriate weight for dumbbell exercises.
The purpose of this exercise is to increase muscle, and it is best to choose dumbbells with a load of 65%-85%. For example, if you can lift a load of 10 kilograms each time, you should choose a load of 6.5-8.5 kilograms.
Dumbbells weighing 6.5 to 8.5 kilograms are used for exercise. Practice is done 5 to 8 sets per day, with each set consisting of 6 to 12 repetitions. The movement speed should not be too fast, and there should be a 2-minute interval between each set.
3 minutes. If the load is too heavy or too light, or if the rest period is too long or too short, the effect will not be good.
3. The purpose of this exercise is to reduce fat. It is recommended that you perform each set between 15 to 25 times, or even more, with a rest interval of 1 to 2 minutes between each set. If you find this exercise too difficult, you can adjust the number of repetitions and rest intervals accordingly.
It's very boring, but you can practice with your favorite music or follow the music to do dumbbell fitness exercises.
The benefits of long-term exercise with dumbbells:
1. Long-term practice with dumbbells can shape muscle lines, increase muscle endurance. Regular heavy dumbbell exercises can make muscles firm and strong, and build strong muscle fibers.
Increase muscle strength.
2. It can exercise upper limb muscles and muscles in the waist and abdomen. For example, when doing sit-ups, holding a dumbbell in both hands behind the neck can increase the load of abdominal muscle exercises; holding a dumbbell in both hands.
Performing lateral flexion or rotation exercises can strengthen the internal and external oblique muscles. Holding dumbbells and performing straight-arm front raises or lateral flat raises can strengthen shoulder and chest muscles.
3. Can exercise lower limb muscles. For example, holding a dumbbell to squat with one leg, squatting and jumping with both legs, etc.

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