Exercise the pectoral muscles, how many KG of dumbbells with total weight is appropriate, and how sh

Beginners use 10kg of dumbbells for bench press and 5kg for flying birds on their left and right hands.

After 3 months, bench press with 15kg dumbbells was used to make flying birds.

There are no rules, you can buy as much as you see how much you have in power.

The weight of the dumbbells is also determined according to the weight of self-discipline, and what if you are fat! 10 to 20 pounds of dumbbells are needed. According to the strength of their arms, the strength of the arms is 10 to 20 kilograms. Handicap of 10-15 kg.

Remember.

How much is used, it depends on the specific situation of the individual, dumbbell chest training, basically two movements, push and flying birds, lying posture is divided into three kinds of upward incline, flat plate, downward incline, combined into six kinds, upward oblique exercise upper chest, flat plate is the middle, downward oblique is lower chest, generally speaking, there is no need to practice too deliberately.

If you are exercising muscles, pay attention to the combination of movements, not to say that you just use one action, for example, if you do flying birds and pressing, generally speaking, the weight of these two movements is different, and the weight of the upward incline, flat plate, and downward incline is also different.

If you are training with your bare hands, you can do push-ups, and to increase the difficulty, you can do push-ups with your feet high.

The conditions for exercising at home are more limited, and if there are conditions, it is best to go to the gym, and the effect is still very different.

Muscle training is important in persistence, as for how long to get out of the pectoral muscles, this varies from training method to person and person, and it is necessary to pay attention to nutrition, generally speaking, there will be significant changes in three months.

If you're a man, it's more suitable to start with kilograms, and if you're a girl, let's start by buying kilograms.

You'd better buy a pair of 40kg interchangeable dumbbells. If you buy 20kg, you may be lighter after 3 months of systematic training. And for example, for movements like dumbbell bench press, the weight of 20kg is too light, and it is difficult to have a good effect.

Plated dumbbells** are relatively high, and you can also consider painting dumbbells. This ** will be relatively cheaper. However, you must not buy rubberized dumbbells, now the quality of the rubber on the outer layer of rubber-coated dumbbells is uneven, and inferior rubber contains a lot of formaldehyde, which is not recommended to buy.

Of course, it is necessary to buy something that can be aggravated, and it is best to focus on it and add it slowly.