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Main functions:
Dumbbells are simple equipment used for strength training to enhance muscle power.
Its main material is cast iron, with some having a layer of rubber or plastic on the outside.
Its purpose is for muscle strength training and compound muscle movement exercises. For patients with reduced muscle strength due to sports injuries, pain, or prolonged inactivity, holding a dumbbell can be used
Resistance exercises using dumbbell weights to train muscle strength.
Dumbbells can train individual muscles; however, to increase weight, coordination of multiple muscles is required, and they can also be used for compound muscle training exercises.
Instructions for use:
1. Choose the appropriate weight before practicing with dumbbells.
2. The purpose of the exercise is to build muscle; it is best to use dumbbells with a load of 65%–85%. For example, if the load you can lift each time is 10 kilograms, you should choose
Exercise with dumbbells weighing 6.5 to 8.5 kilograms. Perform 5 to 8 sets per day, with 6 to 12 repetitions per set. The movement speed should not be too fast, and there should be a 2—minute interval between sets.
3 minutes. Whether the load is too high or too low, and whether the interval time is too long or too short, the results will be poor.
3. The purpose of the exercise is to reduce fat. It is recommended to perform 15–25 repetitions or more per set, with a interval of 1–2 minutes between sets. If you find this exercise challenging
It’s very boring, but you can practice with music you like or do dumbbell fitness exercises to the rhythm of the music.
Benefits of long-term dumbbell training:
1. Persisting in dumbbell exercises over a long period can refine muscle contours and enhance muscle endurance. Regularly performing weightier dumbbell exercises can make muscles stronger and strengthen muscle fibers.
Increase muscle strength.
2. It can help build the muscles of the upper limbs as well as the back and abdominal muscles. For example, when doing sit-ups, holding dumbbells tightly with both hands at the back of the neck can increase the load for abdominal muscle exercises; hold the dumbbells in your hands.
Performing side bends or twisting movements can help strengthen the internal and external oblique muscles; lifting dumbbells with straight arms forward or side-lift exercises can train the shoulder and chest muscles.
3. It can help build the muscles of the lower limbs. Examples include holding dumbbells while squatting on one foot, and jumping while squatting with both feet.

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