Women's dumbbell training

Dumbbells have become an increasingly common piece of fitness equipment, and dumbbells are mainly used to exercise the muscles in the arms, so for those who want to strengthen their arm strength and build muscles, they can appropriately choose dumbbells for exercise. But for men and women, the weights they choose when exercising with dumbbells are different, so how heavy are the dumbbells for women?

What are the benefits of women doing dumbbell exercises

The benefits of dumbbell training for women are that it can help them lose weight and shape their bodies, as well as improve their body flexibility and eliminate nervous fatigue.

1. Improve body flexibility

Dumbbell exercise is performed under the control and regulation of the brain's central nervous system. Long-term, scientific and systematic dumbbell fitness exercise can enhance the excitability of the central nervous system, deepen inhibition, and make excitation and inhibition more concentrated, thereby improving the balance and flexibility of the neural process, improving the conversion ability of the cerebral cortex excitation and inhibition, and enhancing the body's regulatory function, activity intensity, reaction speed and accuracy.

2. Eliminate nervous fatigue

When practicing dumbbell exercises, the motor nerves start working and the nerves responsible for reading and learning get a rest. Therefore, dumbbell exercises can regulate the nerves and eliminate fatigue. At the same time, dumbbell exercise improves the ability of muscles to switch between contraction and relaxation during exercise, accelerates the heartbeat, promotes blood circulation, increases the amount of blood flowing through the brain per unit time, and allows brain cells to get more oxygen and nutrients, thus speeding up the elimination of neural fatigue and improving the brain's tolerance to fatigue.

3. Improve memory

Dumbbell exercise can release the chemical substances enkephalin and endorphin in the body, which participate in metabolism and improve comprehension, thinking and memory, thus making people quick-thinking, memory stronger, imagination rich and making the brain smarter.

4. Make your brain smarter

The brain's sensation and movement of the body are controlled by the contralateral side. Dumbbell fitness exercises can help people tap the capabilities of the contralateral brain. For example, regularly using dumbbells to strengthen left-hand exercises can not only make the muscles of the limbs symmetrical, but also improve the function of the right brain and promote the overall development of the brain, so that the brain's potential can be fully utilized, which can improve the brain's working efficiency and make people smarter.

5. Weight loss

Dumbbell exercises increase energy consumption, so they can achieve the effect of weight loss. In particular, the flexibility of the exercises meets people's needs to exercise anytime and anywhere. During dumbbell training, you usually burn excess fat first, enhance muscle toughness, and then achieve the effect of muscle gain.

6. Exercise your muscles

Each movement in dumbbell exercise uses different loads to directly stimulate the muscles. As long as long-term, systematic and scientific dumbbell fitness exercises are carried out, the motor organs, especially the capillary tissue of the muscles and the chemical composition and structural morphology within the muscles can be changed, providing more nutrients and oxygen to the muscle tissue, which helps muscle growth. Furthermore, although muscles consume a lot of energy after exercise, after proper rest and nutrition intake, the nutrients in the muscle tissue will get more energy recovery, which will increase the motor units and energy substances in the muscles, thereby increasing the capillary network in the muscles, thickening the muscle fibers, reducing subcutaneous fat, and improving muscle elasticity, making the muscles strong and powerful.

How much weight should girls use for dumbbell training

Generally speaking, you should choose according to your height and weight. If you don't know how to choose, you can refer to the following principles, which are formulated based on the general physical fitness and exercise intensity of Chinese people, while taking into account the stage of increasing dumbbell fitness intensity in the future.

Height below 1.60 meters and weight within 60 kg - 25 kg combination (a pair of 25 kg, the same below)

Height below 1.70 meters and weight within 70 kg - 30 kg

Height below 1.80 meters and weight within 80 kg - 35 kg

Height below 1.90 meters and weight within 95 kg - 45 kg

If your dumbbell fitness goal is to increase muscle mass, do 5-6 sets of relevant dumbbell exercises every day, 8RM-10RM

If your dumbbell fitness goal is to shape your body, do 5-6 sets of 15RM-20RM related dumbbell exercises every day (the number of sets here is for reference only) (RM: ReDemoMaximum maximum number of repetitions. The maximum number of movements that can be completed with a certain weight of dumbbell is called RM. RM usually requires repeated testing to obtain. For example, if a 30KG dumbbell can complete a maximum of 8 movements in the incline dumbbell bench press, then the 30KG incline dumbbell bench press is called 8RM.)