Dumbbells are a kind of fitness equipment that we often use in the gym or at home. We use dumbbells to assist exercise when we exercise muscles to get a better exercise effect. Boys like to exercise with dumbbells. So do you think it is better to use dumbbells for men's fitness? Let's go to the fitness knowledge place to take a look!
The number of kilograms for men's dumbbells is related to their physical fitness and age.
For children aged 5-13, it is recommended to buy 1-2LB dumbbells. This age does not need to change the weight of the dumbbells. It is recommended to choose a non-dismountable type.
For 14-18 years old choose 4-6LB, the strength of this age group changes greatly, it is recommended to choose the detachable type, which can increase the weight at any time.
For people over 30 years old, it is recommended to buy 4LB non-detachable type. This kind of people is qualitatively powerful and does not need to buy a disassembled type, and the disassembled type is not easy to maintain and is large in size.
For those over 50 years old, it is recommended to choose 2-3LB dumbbell exercises. Older people have osteoporosis and reduced muscle strength. It is not recommended to buy heavy dumbbells.
A 5 kg dumbbell is enough for men.
1. In the early stage, it is generally about 10KG. If you can't eat it, you can reduce the weight relatively. Don't be too light. Lifting it too lightly will have no effect. You can lift 10KG for 50 times. After the lift, you will feel that the muscles are very strong, which will be good. Effect.
2. First of all, there must be a pair of adjustable weight dumbbells. Different weights are for different movements. The number of each group is 8-12. Exhaustion is most suitable for beginners to build muscle. Therefore, the number of each group is 8-12. Also adjust to exhaustion after finishing this amount. The rest does not exceed one minute after each group, and the rest does not exceed 2 minutes after each exercise.
1. Wall curling at two ends
This action is very effective in isolation, so you must lift it up, don't lift it 90 degrees and then put it down.
2. Triceps over head stretch
Three requirements: align the dumbbells must be stable; the amplitude must be low (that is, the amplitude of the downward pressure); clamp your arms and retract your elbows as much as possible.
3. Chest squeeze bench press
There are two main points: squeeze the dumbbell to exert force upwards, the point of falling is very free, but it must be able to touch the chest.
Urban life is fast-paced. Many office workers are beginning to realize the importance of fitness, and choosing a suitable fitness method has become a more refined lifestyle choice for modern young people. And fitness at home has become the most common exercise and fitness program that people do after work.21116650
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