known as the universal apparatus training tool, dumbbells can be found everywhere in the home, work office and travel breaks, and are popular with fitness pals because they are easy to carry. Regular dumbbell exercises can have a trimming, increasing endurance and strengthening effect on our muscles and play a very important role in our fitness movement training. There are many different types of dumbbells and in the fitness world they are divided into two main types: Fixed weights and adjustable weights.
fixed dumbbells are easy to use and can be used anywhere and anytime during our workouts, without having to adjust the weight plates and stoppers, or having to keep track of the amount of weight gain in the gym buddy's head, especially if we choose the wrong weight, it can be adjusted in no time.
Adjustable weight dumbbells are a useful tool for strength growth, it is more troublesome to use but it is a symbol of the king of strength in strength training for gym-goers. By increasing or decreasing the counterweight piece, it allows gym-goers to clearly understand what level of weight they are carrying to reach a high level, which is conducive to grasping the weight of muscle gain and has obvious advantages for growing strong muscles in action training.
since the weight of the dumbbells plays a decisive role in our training, how should we choose the right weight for ourselves?
When working out, there are differences in the weights we choose for our goals of training our muscles. It is often influenced by the number of exercises performed in a workout.
for example, if some fitness partners want to simply grow their muscle strength and stamina, then the number of times we train should be in the low number range, usually we do 1-4 times to get the training effect. If you want your friends to see your toned muscle mass, then the number of times we choose to train should be in the range of 6-12 times. For those who want to shape up, we need to train with a high number of times, so that we can make the muscle growth and at the same time better shape the lines, generally choose to train 15-20 times, to reach the super number of times training, we need to train more than 30 times.
for example, if a gym-goer wants to shape their muscles better, it is 15-20 reps, so we choose weights that can complete 15-20 reps of training intensity. Before we start we often choose light weights for the exercises in order to be safe, for example if we choose a weight of 5 kg and we train more than 20 reps, then it is obvious that the weight we choose for the dumbbells is too light to take effect of the workout. When for the second movement workout we choose a weight of 10 kg and train up to 15 reps, this shows that 15 kg is the standard training weight, but still light for the target muscles. When it was time for the third workout, the fitness partner chose a weight of 20 kg and when the body reached exhaustion after doing 20 reps, 20 kg was the most effective weight for the target muscles to reach training stimulation.
as we continue to train, our fitness results will become more pronounced, the strength of our muscles will increase and our weights will have to change as we go along, only then will we be able to achieve the effect of training our target muscles.