Product Name: Six-sided Rubber-coated Dumbbells, 2.5, 5, 7.5......50KG Color: Black Material: Rubber-coated Iron Core Product Number: 1205 Usage: Fitness

Instructions: 1. Before practicing with dumbbells, choose appropriate weights. 2. The purpose of practice is to increase muscle, and it is best to choose dumbbells with a load of 65%-85%. For example, if the load that can be lifted each time is 10 kilograms, you should choose dumbbells weighing 6.5 kilograms to 8.5 kilograms for exercise. Practice 5-8 sets a day, with 6-12 repetitions per set, and the movement speed should not be too fast. If the load is too large or too small, or the interval time is too long or too short, the effect will not be good. 3. If the purpose of practice is to reduce fat, it is recommended to perform each set of 15-25 times or more, with an interval of 1-2 minutes per set. If you feel that this kind of practice is very boring, you can practice with your favorite music, or follow the music to do dumbbell fitness exercises. The benefits of long-term practice with dumbbells: 1. Long-term practice with dumbbells can refine muscle lines, increase muscle endurance, and often perform dumbbell exercises with heavy weights can make muscles firm, strengthen muscle fibers, and increase muscle strength. 2. It can exercise upper limb muscles and abdominal muscles. For example, when doing sit-ups, holding dumbbells behind the neck can increase the load of abdominal exercise; Holding dumbbells for lateral flexion or rotation can exercise the internal and external oblique muscles; Holding dumbbells for straight arm front raise, lateral raise, etc., can exercise shoulder and chest muscles. 3. It can exercise lower limb muscles. For example, holding dumbbells for single-leg squatting, double-leg squatting and jumping.