How to choose the intensity of gym training equipment such as dumbbells?

In general, there are 3--4 groups per project, and 8-12 pieces per group. As for the weight strength, if you can do 4 sets of 8-12 pieces of a certain weight, then you have already taken this weight and can increase the weight.

There are many parts that can be practiced for dumbbells, as long as the method is appropriate, they can be shaped, and novices generally like to exert force when doing strength equipment, so it is useless to practice. It is best to do more than ten times for each project, ten times for a group, and then at least last more than five groups, the more the better, the gym is best to go once in three days, and the middle time can not be interrupted for too long!

The most important thing is that the number of sets is large, the number of times per set is small, and the weight must be heavy.

Start with a light first warm-up, then increase the load, and at the end it's best to reduce the weight a little bit.

If you do more dumbbell exercises, less push barbells, and do flying birds for plasticity, it is most beneficial to plasticity, and at the same time, plasticity should also be combined with aerobic exercise, running, etc.

In general, when exercising with this equipment, we need to remember two sentences, the first sentence is that the weight is heavy and the number of times is reduced. It means that the choice of slightly larger quality equipment can be dismantled, and the number of exercises can be appropriately reduced each time, if you want to choose this fitness method, it often increases the strength and volume of muscles.

The second sentence is, small weight is more times. This sentence is the opposite of the above sentence, which means that try to choose a smaller quality dumbbell, but you can increase the number of lifts when practicing, this fitness mode is mainly to enhance the body's endurance and reduce body fat percentage.

If you want to be **** in life, the latter is the best choice, if you feel that you are slim enough and want to carve muscle lines, then the former is recommended, or you can also combine the two according to your actual situation to practice by yourself.

The above are the different two practice modes of dumbbells, and then we will talk to you about how to choose the right dumbbell weight for beginners?

When you buy this kind of equipment, you can choose a little bit first, and then pick it up to do a set of actions, if the number is between 8 and 15 times, then prove that its weight is just right, if the number is less than 8 times, maybe this dumbbell is too heavy for you, if the number is greater than 15 times, then the dumbbell may be lighter, if the above two situations occur, it is recommended that you replace it according to the actual situation.

Secondly, we can also choose according to our weight and height when purchasing.

If you weigh less than 95 kg and are less than 190 cm tall, you can choose a 45 kg combination dumbbell.

If you weigh less than 80 kg and are less than 180 cm tall, you can choose a 35 kg combination dumbbell.

If you weigh less than 70 kg and are less than 170 cm tall, you can choose a 30 kg combination dumbbell.

If you weigh less than 60 kg and are less than 160 cm tall, you can choose a 25 kg combination dumbbell.

After choosing the weight of dumbbells that suits you, you should also choose the number of exercises according to your fitness purpose, if it is to increase muscle strength, then you need to do 5 6 sets of movements per pants chop day, 10 reps per group.

If it's just for this ****, you only need to do 3 5 groups of training every day, and the number of times in each group is also 10 times, of course, everyone's physique is not the same, and the purpose of exercise is not the same, so it can be flexibly adjusted according to your actual situation, but it should be noted that no matter what kind of purpose you want to achieve, in the process of exercising with dumbbells, you must persevere, and the practice of fishing for three days and drying nets for two days will not have any effect.

You can choose 25 kg dumbbells, because when Dansun first started training, if he chose the Xiang Chi Burning dumbbells with a heavier cervix, it was particularly easy to hurt the body and muscles, so it should be exercised gradually and slowly.

20 pounds is more suitable. Because at this time, the world has just begun to prepare the chain to contact the dumbbells, and the liquid rolling limb is too heavy to make the hand hurt, and the light will make the hand feel nothing, not heavy or light, just right.

You should choose one under 60 kg, because novices don't have a lot of strength at first, and they won't hurt a novice's body.

The two most common free weights in the gym are barbells and dumbbells, because these two types of gym equipment can be used in many movements, so many exercisers have little choice and don't know which one to use. So how should gym players choose when it comes to barbells?

First of all, in terms of balance.

Dumbbells can eliminate muscle asymmetry, and using dumbbells to exercise one side of the body in isolation allows the muscles and nerves to establish a good connection, and in the long run, the exerciser will naturally respond to the fitness posture to adjust to the best condition. And if you train with a barbell, it's easy to make deceptive movements. Therefore, the balance of dumbbells will be slightly better.

Secondly, from the perspective of security.

When exercising with the maximum weight of the barbell, if you can't withstand your own strength, it is likely that the barbell will be pressed down, especially for those who are not strong enough and have little fitness experience, relatively speaking, dumbbells that can move freely will be safer, but not dumbbell fitness is not dangerous, any equipment fitness, as long as you blindly add weight up, will be dangerous to the exerciser.

Thirdly, from the point of view of the development of maximizing power. 1 2 pages.

Compared to dumbbells, exercisers can use heavier weights with barbells. If the exerciser exercises properly, the exerciser uses a barbell to make the unit cross-sectional area of the muscles more tense and thicken the muscle fibers.

Fourth, in terms of convenience.

Exercisers can use dumbbells to complete many aspects of fitness training, and dumbbells take up little space, which is very convenient to carry, but barbells do not have so much room to play. p Pagination heading e

From the above analysis, dumbbells and barbells each have their own advantages and disadvantages, and bodybuilders should choose according to their needs.

If you want to have a good workout, of course, I think there are many equipment, you should choose well, such as dumbbell barbells, which will train your arm strength, and you can also make some fitness equipment, which can also make your whole body muscles very strong.

It depends on what part you want to train, and don't play it all at once.

Should I work out heavy or small weights in the gym? Whether to exercise with heavy weight equipment or small weight equipment depends on your ability to bear the exercise and the purpose of the exercise.

For those who are new to equipment, it is important to start with a small weight. The use of equipment is first of all the action specification, and then the increase in weight; Standardized training movements are the premise and guarantee of training effectiveness and avoiding training injuries. After becoming familiar with the equipment and using it proficiently, the weight can be increased according to the training purpose.

The weight of the equipment is gradually increased with the ability to exercise. In the initial stage, after a period of training, the weight will grow relatively faster, but then, it will grow very slowly, and the increase in the weight of the equipment workout, just like mountaineering, is becoming more and more difficult, and the weight of the equipment should be gradually increased under the premise of good health and exercise purposes.

As far as the purpose of exercise is concerned, in the early stage of fat loss, you should do more aerobic exercise, and after achieving certain results, you can properly carry out some targeted anaerobic exercise before aerobic exercise, but when using equipment, it is suitable for small weights and more exercises; Exercises for the purpose of gaining muscle, after being familiar with the use of equipment, should be based on large weights and small number of exercises, supplemented by small weights and more exercises.

Aerobic and anaerobic exercise come together and work well.

Start with a small weight and gradually increase according to your actual ability!

At first, it will be assigned according to your own ability, and then slowly added later.

Start with a smaller weight, find the one that suits you, and slowly increase the weight.

If you are practicing aerobics, the lighter the better, practice slowly, and stick to it for a longer time.

Start small and gradually increase according to the actual amount.

From less to more, don't rush, beware of sports injuries.

Try a few more times to choose the one that suits you.

It's best to hire a personal trainer for this, it will hurt if you don't practice well.