Abstract: Dumbbells as a simple strength training equipment, small size, simple to use, many novices will buy a pair of dumbbells as fitness equipment. But a lot of people want to know what weight should I choose? What kind of dumbbells are good? There are four kinds of dumbbell, according to the grade from low to high packaging vinyl, electroplating, paint, packaging color glue. General home training friends, suggest the choice of plastic dumbbells, elastic shape, avoid damage to the furniture or floor at home. The weight of the dumbbells should be selected according to height and weight, and pay attention to the "real weight" or "standard weight" when choosing the weight. The following is a small series together to understand it.
How to choose dumbbells
1, weight want to practice strength, must choose adjustable weight dumbbells, and the total weight of the heavier the better, because the muscle strength of each part of the body is very different, such as 10 kg a dumbbell, used to do bending exercise bicep base is enough, but used to do bench press is too light, not as good as doing push-ups effect. If the weight is not enough, you can pair several dumbbell pieces and adjust the weight according to the flexibility of the project. The choice of weight should pay attention to the "real weight" or "standard weight", the real weight is the actual weight of the dumbbell, the standard weight so far, but there is no clear statement, but there is a common point, the standard important weight is 40 kilograms lighter than the actual weight of the dumbbell may be only a few kilograms, so when buying, Especially when ordering online, be sure to pay attention to this problem. And ask if the reported weight is standard or true.
2, dumbbell classification simply said there are four, according to the grade from low to high package vinyl, electroplating, paint, package color glue. Electroplated and painted dumbbells are commonly used by gyms because they have dedicated shelves and floors. General home training friends, suggest the choice of plastic dumbbells, elastic shape, avoid damage to the furniture or floor at home. Those who want to save money can buy a bag of vinyl, and economical people can choose a bag of colored glue, which varies in quality.
Focus on the package of black dumbbells, generally inside is pig iron (low for scrap iron smelting, middle for scrap iron casting), outside is wrapped in black rubber after die casting. Rubber wrapped dumbbells are roughly divided into two kinds, one is the production of glue. One is new glue making. Recycled material mixed with recycled waste rubber, new rubber mixed with new rubber. The price difference is about 30 percent. The mainstream dumbbell on the market or back to the material glue dumbbell. This is despite the fact that recycled plastic dumbbells have a harmful smell compared to new plastic dumbbells. Easy aging, after training, hands will have odor residue and other adverse factors. But the price is cheap, so it sells well. After two days in a drafty place, the smell almost disappeared.
In addition, the surface of the new glue dumbbell, after training to wipe, is more and more bright. Bonding is the opposite. The surface material of glue dumbbell is easy to age, after long-term use, encounter sharp bump, may drop a small piece, and new glue will not. But dumbbells are not often to knock things, this is not what shortcoming, pragmatic friends buy a pair of back material glue can completely meet the training requirements.
Step 3: Details
When buying dumbbells, the key to pay attention to two details, one is the comfort of the handle and non-slip. Generally the grip rod will be coated with a layer of anti-slip glue, there are also metal rod pressure out of the anti-slip line, as far as possible to see whether the grip is comfortable and strong, anti-slip glue can not be too thick, the grip is too soft, otherwise it will affect the stability of the grip dumbbell, anti-slip line can not wear hands. Anti-skid is no need to say more, holding a heavy dumbbell, the consequences are very serious, even if luck did not hit people enough to hit a few bricks in the home floor.
Two is the grip rod at both ends of the fixed screw ring. To carefully check whether the screw and screw thread bite is tight, the standard is that the screw can easily in and out, but not shake. The screw ring should also be tightened at any time during the training process. Some action dumbbell plates will rotate and slowly loosen the screw ring.
Multiple dumbbell selection is appropriate
1. Select a dumbbell weight based on your height and weight. In general, buy according to height and weight. If you don't know how to choose, you can refer to the following principles, which are formulated according to the normal physique and exercise intensity of the Chinese people, while taking into account the future dumbbell fitness intensity increase phase. Height below 1.60m weight 60kg-25kg combination height below 1.70m weight 70kg-30kg combination height below 1.80m weight 80kg-35kg combination height below 1.90m weight 95kg-45kg combination
2. Choose dumbbell weights according to your fitness purpose
If your dumbbell workout is designed to build muscle, do 5 to 6 sets of 8RM-10RM daily.
If your dumbbell workout is for toning your body, do 5-6 sets of 15-20RM a day (the number of sets here is for reference only).
RM: indicates the maximum number of repetitions. The maximum number of movements a dumbbell can perform with a given weight is called RM. RM usually requires repeated testing to obtain. For example, a 30 kg dumbbell bench press with a maximum of 8 reps is called a 30 kg upslope dumbbell bench press.
Post time: Jun-02-2023