1. Choose the appropriate weight before practicing dumbbells.

2. The purpose of exercise is to gain muscle, and it is best to choose dumbbells with 65%-85% load. For example, if the load you can lift each time is 1 kg, you should choose dumbbells with a weight of 6.5 kg-8.5 kg for exercise. Exercise 5-8 groups every day, each group moves 6-12 times, the movement speed should not be too fast, and the interval between each group is 2-3 minutes. The load is too large or too small, and the intermittent time is too long or too short, the effect will be bad.

3. The purpose of exercise is to reduce fat. It is suggested that each group should practice 15-25 times or more, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or do dumbbell aerobics with music.

Second, the benefits of practicing dumbbells for a long time:

1. Persisting in practicing dumbbells for a long time can modify muscle lines and increase muscle endurance. Doing dumbbell exercises with heavy weight often can make muscles firm, strengthen muscle fibers and increase muscle strength.

2. You can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, hold dumbbells with both hands at the back of the neck, which can increase the load of abdominal exercises; Holding dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of abdomen; Holding dumbbells with straight arms forward and side lifts can exercise shoulder and chest muscles.

Arm stick is a strong spring with handles at both ends and a strong spring in the middle. The stick shape is a kind of sports equipment that mainly exercises arm strength. According to the thickness of the strong spring in the middle, it is divided into 2kg-6kg. The first arm muscles (triceps brachii, biceps brachii), pectoral muscles, and the arm muscles are tempered by the arm strength device.

Use physical strength:

1. Put your arms forward, bend the spring upward, and then relax.

2. Put your arms close to your chest, bend the spring, then straighten out and slowly relax.

3. Stand with your feet apart, bend your right elbow, bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand.

4. Put your arms back, hold the spring tightly, then straighten down and bend gradually.

Note:

1. Please check whether the adjacent parts of the arm are stable and free from looseness before use.

2. Please choose an arm strength device that is suitable for your physical level, so as not to strain your muscles.

3. When using, put the safety belt on the handle of the arm strength device on your wrist as shown in the left figure.

4. When using, you should choose a relatively spacious venue to exercise, so as not to hurt people.

5. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the damaged muscle tissue. To put it bluntly, muscles grow when you rest after anaerobic exercise.

usage:

1. Stand with your legs apart, with your right elbow bent, your left hand bent, then your left elbow bent, and your right hand bent.

2. straighten your arms upwards, bend the spring, and then gradually relax, and repeat several times.

3. Bend the spring forward with both arms and then gradually relax.

4. The body bends downward, and the arms bend the spring.

5. Put your arms behind you, hold the spring tightly, and then straighten down and bend the spring gradually.

6. Keep exercising, and the bodybuilding effect is remarkable.

It is very effective to exercise hand muscles and arm muscles by using arm sticks, which can make your arms stronger. However, you can't exercise too hard at first, or you will easily strain your muscles. You should always do what you can, and you should gradually increase the amount of exercise.