Using dumbbells(rubber dumbbells) scientifically can really get good exercise results. Some materials say that Schwarzenegger's strong muscles were mainly obtained through dumbbell exercise. However, many people do not increase their strength or become fit after exercising with dumbbells. They are often discouraged. Dumbbells are also put on the shelf and even become a substitute for hammers. In fact, dumbbell fitness is very learned. If not implemented, the effect of exercise is often not satisfactory. Before exercise, we first need to make it clear who our favorite is strength and bodybuilding. There are two main ways to exercise muscles. The first way can improve the strength of exercisers, but the bodybuilding effect is relatively not obvious, which is suitable for professional weightlifters; The second way can significantly increase the muscle volume, but the increase of strength is relatively small, which is suitable for bodybuilders or mass bodybuilders. Generally, fitness lovers regard bodybuilding as the main purpose. For this purpose, when exercising with dumbbells, they must follow the following rules.
Choose the right weight dumbbell(rubber dumbbells) before training. Generally, dumbbells with 65% - 85% load need to be selected. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted each time is 10kg, dumbbells with a weight of 6.5-8.5kg need to be selected for exercise. For the average fitness person, it is enough to have two or three pairs of dumbbells with different weights and keep exercising. During exercise, lift 6-8 groups each time and repeat 8-12 times in each group. The action speed should not be too fast. The interval between each group is 2-3 minutes. If the load is too large or too small, and the intermittent time is too short or too long, the effect is not good.