In terms of home gym and shaping, the first thing we think of is adjustable dumbbells and freehand training. Whether at home or in the gym, whether the training goal is to reduce fat, shape or increase muscle strength, the emergence of adjustable dumbbells has greatly enriched our training routines.
However, in the impression of many girls, the use of dumbbells for training seems to be the exclusive use of boys. As everyone knows, for many people with a weak strength foundation, dumbbell fitness is sometimes more suitable
Dumbbell training that is friendly to Beginner
As mentioned, dumbbell training is suitable for many people with weak strength foundations. For some people who are just starting to work out, especially girls and people with large weights. As long as you choose the right weight, adjustable dumbbell training can be described as very friendly.
The reason is that adjustable dumbbell training can better adjust the weight and intensity. However, simple self-weight exercise without equipment is suitable for trainers who have the right weight, do not require too much-advanced training, and have a certain foundation; while advanced barbell training requires the trainer to bear a heavier load.
Therefore, it is not surprising that adjustable dumbbell training has become a safer and more effective exercise method for people who are overweight, weak in strength, and not high enough in training.
Of course, for those who pursue advanced fitness, adjustable dumbbells are also more conducive to breakthroughs in training.
2. How to choose the dumbbell that suits you best?
In the actual dumbbell training process, we often get into doubts: Should I choose multiple dumbbells? How many groups do you do? How many times should each group do?
In fact, for different training groups and training goals, the selection of dumbbell sets has different emphasis:
Aiming at family shaping
The goal of most people, especially girls who choose dumbbells at home, is to make the lines of shoulders, arms and other parts look better.
Therefore, when doing small muscle group exercises such as arm flexion and extension and lateral lift, the principle of group repetition selection should follow “small weight, more reps.”
This is not only conducive to better shaping of muscle lines, more importantly, it can promote the efficiency of fat burning while reducing the effect of muscle hypertrophy, that is, it will not train too “strong”.
To start with a 2.5 kg dumbbell, and each group is just exhausted, 10-15 times per group.
Target muscle gain
If it is to increase muscle mass, make muscles fuller, and increase basal metabolism, then the principle of group repetition selection should follow “moderate weight and repetition.”
Generally, in order to increase muscle mass, the choice of dumbbell training exercises will also be different: more exercises aimed at large muscle groups, such as dumbbell flying.
Try to start with a 4 kg dumbbell, and each group is just exhausted, 8-12 reps per group.
Aim for power growth
Of course, there are also many boys who want greater absolute power or girls who feel that their power is too weak and want to strengthen. At this time, the principle of selecting group repetitions should follow “large weight, small repetition”.
And like muscle gain, it is better to choose compound exercises for large muscle groups, such as dumbbell bench press.
On the premise of ensuring safety, it is recommended that everyone in each group should be just exhausted, choose 3-6 reps/group, and try to choose the maximum weight that can be completed.
It needs to be specifically explained here that “each group is just exhausted”. It means that when choosing weights. You can complete the target number of times, but you cannot do it once more.
For example, with the goal of shaping. It can be done 10-15 times with 2.5 kg, but it cannot be done 16 times. Then 2.5 kg is the appropriate weight.
Most importantly, adjustable dumbbell is the more preferable option. You can choose your weight from 2.5kg to 24kg. And, one set of adjustable dumbbells only takes less than ONE square of your home.