How to exercise your arms? There are some exercises. Among the exercises, some are suitable for girls and some are suitable for boys. How many pounds of dumbbells should a girl use to exercise her arms? I believe there are still some people. Do you know how many pounds the dumbbells weigh? So, how much weight is suitable for girls to use dumbbells to train their arms? Let’s find out together below!
How much weight is suitable for girls to use dumbbells to train their arms
The best choice is 65%-85 % loaded dumbbells. For example, if the load that can be lifted each time is 10 kilograms, you should choose dumbbells with a weight of 6.5 kilograms to 8.5 kilograms for exercise.
During practice, do 5-8 groups every day, with each group doing 6-12 times. The speed of movement should not be too fast, and the interval between each group is 2-3 minutes. If the load is too large or too small, and the interval time is too long or too short, the effect will be poor.
Girls’ dumbbell arm training exercises
1. Dumbbell curl
Maintain a standing posture and lift the dumbbell from bottom to top to the position of the ear, pay attention to keep Using arm strength, slowly repeat this movement from bottom to top fifteen times. Your arms will feel sore when you first do this exercise, but if you persist, it will be effective. However, the amount of exercise at the beginning can be adjusted appropriately.
2. Dumbbell lateral raises
Keep your body standing with your feet shoulder-width apart. Spread your arms at both sides of your body and do dumbbell raises up and down. Move slowly and adjust your breathing to follow the rhythm of raising and lowering the dumbbells.
3. Dumbbell rowing
This action is a bit like our running arm posture. The body leans forward and the arms move back and forth between both sides of the body. The dumbbell must be carried along the entire movement trajectory. , there will be a feeling of rowing.
4. Dumbbell arm curl
Lift the dumbbells with both hands above your head and lean back as far as possible from the top of your head. This action can exercise the inner muscle strength of the arms and make the arms It looks more beautiful and more powerful.
5. Dumbbell circles
Stretch your hands forward and stand with your feet shoulder-width apart. Draw a circle with both hands and draw the circle outward 20 times. Draw the circle inward another 20 times. When drawing a circle, you don't need to make it too big. Use the strength of your arms, not your palms.