1. Choose the right weight before practicing dumbbells.

2, the purpose of the exercise is to gain muscle, it is best to choose 65% - 85% load dumbbells. For example, if the load that can be lifted is 10 kg each time, you should choose a dumbbell with a weight of 6.5 kg - 8.5 kg. During the practice, 5-8 groups per day, each group moves 6-12 times, the movement speed should not be too fast, each group is 2-3 minutes apart. The load is too big or too small, the interval time is too long or too short, and the effect will be bad.

3, the purpose of the exercise is to reduce fat, it is recommended to practice 15-25 times per group or more, each group interval is controlled in 1-2 minutes. If you feel that this exercise is boring, you can practice with your favorite music, or follow the music to do dumbbell aerobics.