What is the best weight for ordinary people to lift dumbbell curls

In training exercises, dumbbell curls are one of the good moves. I believe many people still know that. At the same time, whether it is dumbbell curls or other movements, there are some considerations. How much weight is the best for dumbbell curls? Let’s take a look at dumbbell curls.

The best weight for dumbbell curls for ordinary people

The general need to choose dumbbells with a load of 65% to 85%. The so-called load refers to the maximum weight that can be lifted. For example, if the maximum weight that can be lifted is 10 pounds each time, you need to choose dumbbells with a weight of 6.5 to 8.5 pounds for exercise.

　　There are many types of dumbbells, black glue-covered dumbbells, colored dumbbells, electroplated dumbbells, etc. Some dumbbells have fixed weights, while others can be adjusted. When practicing strength, you can choose heavier dumbbells with adjustable weights. Most women practice dumbbells for shaping. You can choose colored 1-pound to 3-pound dumbbells. Small weight and multiple dumbbell exercises can not only shape, but also practice muscle endurance and consume fat.

　　How much does dumbbell curl practice in a day

　　The best way to practice arms with biceps barbells and dumbbell curls. Triceps narrow grip press, parallel bar arm flexion and extension, neck and back arm flexion and extension, these are all ace practices Practice movements.

The best way to practice biceps is to use low-weight dumbbells and clamp arm push-ups. One group does 8 rests for 15 seconds in one set, and add two groups after one week. At the same time, eat more protein foods. As long as you persist for 1 month every day, you will get the effect.

The best way to practice dumbbells with muscles is two hours a day and four days off. The increase in exercise intensity depends on your physical fitness. You should use scientific methods. You should not rush to achieve success, but will cause some pain.

The correct method for dumbbell curls

1. Prepare movements

Grasp the dumbbells with both hands and knees The cover is slightly bent, upright, pointing the elbows to the sides of the back, and the palms are facing each other.

2. Essay tips

　　　Using the elbow joint as the fulcrum, curl upwards, and at the same time, rotate the forearm outside and palms upwards, lift it to the highest point to tighten the biceps and stop.

3. Action instructions

　　The external rotation of the forearm and wrist is to fully contract the biceps and exercise the inner head of the biceps to better separate the biceps.

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