BEST DUMBBELL SETS COLLECTION FOR YOU
People use it for muscle strength training and muscle compound movement training. It can exercise upper limb muscles, waist, abdominal muscles. Holding dumbbells to squat up with one foot and squat and jump with both feet can also exercise lower limb muscles, etc.
- Your exercise goals
For muscle gain: Dumbbells allowing 8-12 repetitions
For muscle endurance: Dumbbells allowing 15- repetitions
- Design and type
Three basic types: fixed weight dumbbells/ selectorized dumbbells/adjustable dumbbells
3.The dumbbell shape: six-sides head/circular end cap/ball end cap
- Basic dumbbell exercises
2.Dumbbell biceps curl
3.One-arm triceps stretch
4.One-arm dumbbell rowing
Bowflex, Powerblock,Bowflex selecttech 552, NordicTrack, Neoprene, Rogue, Ironmaster, etc.
- Choose the right weight
- Focus on using the form, rather than trying to complete repetitions in a hurry, to ensure your workouts are safe and focused on your muscles.
- Observe your form
Generally speaking, 30 minutes of weightlifting can burn 90 to 126 calories. Thirty minutes of heavy lifting may burn 180 to 252 calories, depending on a person’s weight.
Similarly, Omni Calculator uses activity type and duration to estimate the total number of calories a person burns. It also helps predict how much weight a person can lose.
Another calorie counter is the METS calorie counter from Cornell University. The term MET refers to "task metabolic equivalent" or metabolic equivalent. This calculator calculates the number of calories a person burns by evaluating a person's weight, activity level (METS), and duration of physical activity.
In terms of weight loss, weightlifting has a unique advantage superior to other forms of exercise: when you lift weights, you increase muscle and lose fat. Fat tissue is less metabolically active than muscle tissue, so when you build more muscle over time, your body will burn more calories at rest than before exercise.
Just keep in mind that weightlifting is not a foolproof approach to lose weight: over time, you have to make sure that your body burns more calories than you consume, or you will fail to lose weight.
- For beginners
The 5-50 lb (2.5-22 kg) dumbbell group is best. This will be enough to effectively build muscle for each muscle group, while also giving you room for weight gain for different exercises over time.
Military Press: 15-30lbs (7-14kg)
Bench press: 20-40lbs (10-20kg)
Squat: 30-60lbs (14-28kg)
Deadlift: 30-70lbs (14-30kg)
If you are a beginner who has never done any weightlifting or sports, you can start with a set of 3-12 pounds. The increments are as follows: 3lb, 5 lb, 8 lb, 10 lb, 12 lb.
Military Press: 10-20lbs (4-9kg)
Bench press: 10-25lbs (4-12kg)
Squat: 20-40lbs (9-18kg)
Deadlift: 20-50lbs (9-24kg)
- For intermediate and advanced users
If you are intermediate to advanced, it is best to have a set of dumbbells ranging from 10 pounds to 70 pounds to 100 pounds (5-50 kg).
Get yourself a set of 3-25 lbs (2-12 kg) dumbbells (just like a beginner), and then buy a few heavier dumbbells. Prepare a 30-pound and 40-pound dumbbell for squats and deadlifts. Other lighter-weight dumbbells should be suitable for most women, even those who are in good shape.