Dumbbell lift weight What is the right weight for sitting posture Dumbbell lift weight?

Dumbbell lifting weight How much is the right weight of dumbbell lifting?

　　Weight is a very important parameter in training! To a certain extent, how much weight you can lift will determine how strong you are!

　　But in training! The number of weight is only for training! But the choice of weight is very well discussed!

　　Select the right weight! It should be related to your training goals! Different goals have different ways.

　What is your purpose? 　　Muscle strength (training strength) - the greater the strength, the better. If you want to become a strongman

　　　Muscle gain: focus on muscle contraction, stimulate muscles, and increase muscle volume! Bodybuilding training

　　Muscle endurance: Want to have more endurance!

　　No one of the above is good or bad. It depends entirely on what you like and what your goal is to determine the number of times you need to repeat!

　　We use RM to represent the number of times: RM is in English "repetition The abbreviation of maximum" is "maximum repetition value". 1RM means weight that can only be completed correctly once! 5RM means weight that can be completed at most 5 pounds, and 10RM means weight that can be completed at most 10 pounds

　　　For example, in a training exercise, I lifted it with 50 pounds up to 10 times, then your 10rm is 50 pounds!

　　1-5RM: This is a standard training method used to improve the maximum muscle strength. If your goal is like this, I suggest you practice 1-5, and the lifting weight is about 85% of your 1RM (maximum weight). This method is not recommended for beginners! Because incorrect postures can easily be injured under heavy weight!

　　6-12RM: This is the most classic training times, and it is also a large number of them. The number of training times used by fitness enthusiasts! Focus on increasing muscle volume! The weight of the matching is almost between 70-84%1RM

　　13+: The weight of the matching is below 70%1RM, which tends to be muscle endurance! Suitable for beginners! This is the best number of times for beginners. Such times can cultivate correct posture and movement control. Therefore, it is recommended that those students who are not skilled enough start practicing from more than 13+ and wait until the time is ripe before considering the weight bearing!

　　Tip: Choose weight according to your exercise goals, do not blindly pursue weight, and do not let yourself be lazy (use 20RM to do 10RM)

　　As for beginners, it is best to choose a lighter weight to learn movements!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

Dumbbell bench press: flat dumbbell bench press, upward dumbbell press, downward dumbbell bench press illustration tutorial

>　Talking about dumbbell bench press, detailed explanation of movements

How to practice beautiful square pectoral muscles, compulsory course for perfect men