There are several ways to exercise dumbbells, what is the correct way to exercise dumbbells?

Dumbbells work the muscles of the whole body:

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

Dumbbell Exercise Method: A set of fitness methods done with dumbbell machines.

Practice method of dumbbells 1. Choose the right weight before practicing dumbbells. The purpose of the exercise is to build muscle, and it is best to choose dumbbells with loads. For example, if the load that can be lifted at a time is kilograms, you should choose dumbbells that weigh kilograms – kilograms for the exercise.

When practicing, every day - groups, each set of movements - times, the speed of the movements should not be too fast, each set interval - minutes. If the load is too large or too small, the interval time is too long or too short, and the effect will not be good. The purpose of the exercise is to lose fat, and it is recommended that the exercise should be done in each set or even more, and the interval between each set should be controlled in minutes.

If you find this kind of exercise boring, you can combine it with your favorite exercises, or follow along** to do dumbbell aerobics.

1. When using dumbbells for strength training, you should take it step by step, and you don't have to blindly pursue large weights. Even if it is a small-weight dumbbell, as long as the frequency and number of times are enough, the effect is no less than that of large-weight dumbbells.

2. If the main purpose is to reduce fat and shape the body, the weight can be relatively light, do 8 12 per group, 4 6 groups at a time, and rest no more than 1 minute between groups; If you want to increase muscle dimension and strength, you can carry more weights, 6 8 per set, 3 or 4 sets at a time, and you can rest for 3 minutes between sets.

Summary. Good morning, dear, the correct workout for dumbbells includes the following:1

Choose the right weight. Choose the weight of dumbbells that suit you according to your actual situation, generally speaking, women should choose lighter dumbbells, and men can choose heavier dumbbells. 2.

Correct posture. When training with dumbbells, take care to maintain proper posture, including standing or sitting, with your body straight, your shoulders relaxed, your arms hanging down naturally, and your elbows slightly bent. 3.

Controls the speed of action. The movement speed of dumbbell training should be slow and steady, and avoid swinging the dumbbells quickly. 4.

Do enough repetitions. Dumbbell training is not only about ensuring the correctness of the movements, but also about ensuring enough repetitions. It is generally recommended to perform 8-12 repetitions for 3-4 sets.

5.Pay attention to your breathing. Breathing is also very important when doing dumbbell training.

Generally speaking, the inhalation should be when the gravity is down, and the exhalation should be when the gravity is up.

Good morning, dear, the correct workout for dumbbells includes the following:1Choose the right weight.

According to their actual sail morning situation, choose the dumbbell weight that suits you, generally speaking, women should choose lighter dumbbells, and men can choose heavier dumbbells. 2.Correct posture.

When training with dumbbells, take care to maintain proper posture, including standing or sitting, with your body straight, your shoulders relaxed, your arms hanging down naturally, and your elbows slightly bent. 3.Controls the speed of action.

The movement speed of dumbbell training should be slow and steady, and avoid swinging the dumbbells quickly. 4.Do enough repetitions.

Dumbbell training is not only about ensuring the correctness of the movements, but also about ensuring enough repetitions. It is generally recommended to perform 8-12 repetitions for 3-4 sets. 5.

Pay attention to your breathing. Breathing is also very important when doing dumbbell training. Generally speaking, the inhalation should be when the gravity is down, and the exhalation should be when the gravity is up.