1. Flexible and efficient: dumbbells are small in size and adjustable in weight, suitable for home space, and can stimulate muscles throughout the body through different combinations of movements.
2. Multiple muscle groups involved: Dumbbell compound movements (such as squats and deadlifts) can activate multiple muscle groups at the same time and improve training efficiency.
3. Suitable for people at all stages: Beginners can start with low weights (3-5kg for girls and 5-10kg for boys) and gradually advance.
Must read before training:
Warm up: Move the shoulder, hip, knee and other joints, and perform 5 minutes of dynamic stretching (such as high leg raises and arm circles).
Frequency: 3-4 times a week, 40 minutes each time, and the same muscle group needs to recover 48 hours apart.
Weight selection: Choose 10-12RM (exhaustion weight) for muscle gain and 12-15RM for fat burning.
Action
Dumbbell squat (hip and leg training)
Action points: Stand with your feet shoulder-width apart, hold dumbbells with both hands at your sides, tighten your core, move your hips back and squat until your thighs are parallel to the ground, align your knees with your toes, and use your hips and legs to stand up.
Sets: 4 sets × 12 times
Effects: Strengthen the gluteus maximus and quadriceps, improve flat buttocks, and enhance lower limb explosiveness.
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