Tips for the Training with the Dumbbells

Tips for the Training with the Dumbbells

Author: name From: name Modify: Jun. 17, 2020
Sep. 09, 2021

Dumbbell exercises can increase the muscle content of various parts of the body and make your body stronger. However, using dumbbells for strength training requires us to pay attention to many things, otherwise it will be counterproductive.

As a dumbbells supplier, I will share with you the tips for training with the dumbbells.


Adjustable Dumbbell

Adjustable Dumbbell

Warm Up

Before the start of the exercise, warm up carefully; after the exercise, be sure to do a good job of relaxation exercises.


Standard Action

During exercise, non-standard movements can easily cause joint damage. This is because when exercising with dumbbells, the pressure on the joints is very large, and the movement is slightly deviated, which will cause joint sprains and small muscle groups. Strains, etc.

In addition, when training, you must lift up slowly, and then put it down slowly, because this will stimulate the muscles more deeply. Especially when putting down the dumbbells, control the speed. Many people ignore concessionary exercises. Even if the dumbbell is lifted up to complete the task, it is quickly put down, but this wastes the opportunity to increase muscles.


Plan Well

Dumbbell fitness needs a detailed plan. It's not that the longer you practice, the better, the more frequent the better. Under normal circumstances, it takes about 60 minutes for people with a thin body shape, and people with a fat body shape need to add aerobic exercise or do small weight, heavy dumbbell exercises.

In addition, the number of exercises should be relatively fixed each time, 2~3 higher than the fixed value each time.


Training Intensity Selection

If the purpose of the exercise is to gain muscle, you can choose a dumbbell with a load of 65%-85%. For example, if the load that can be lifted each time is 10 kg, then dumbbells weighing 6.5 to 8.5 kg should be selected for exercise. If the purpose of the exercise is to reduce fat, you can choose a slightly lighter dumbbell, such as about 3 to 5 kilograms.


Don't Be Overweight

Overweight dumbbells are easy to strain your muscles, but can not achieve the effect of training. Generally, girls practice dumbbells for weight loss and body sculpting. When women choose dumbbells, don't do like boys do, choose very heavy dumbbells that they can't afford. Women should be light and moderate, and the weight of dumbbells should be controlled at about 1 kg.


Relaxation After Training

After a local muscle training, you need to rest for 48 to 72 hours before you can perform the second training. If high intensity strength training is performed, the interval of 72 hours between training sessions for local muscles is also insufficient, especially for large muscle blocks. The exception is the abdominal muscles, which are different from other muscle groups. They must be stimulated frequently, at least 4 times a week, for about 15 minutes each time.


Exercise Environment

Choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold or hot temperatures.



If you are not accustomed to breathing at first, but you have to learn in the end, it is recommended to exhale when exerting force and inhale when restoring. Don't hold your breath!


Drinking Water

Drinking water is also needed during fitness, otherwise it is easy to lack water. Prepare a cup of warm water before exercise, and drink a sip of water (50ML) after every exercise. Remember to follow the principle of a small number of times.


Protein Supplement

In the 30 to 90 minutes after training, protein demand reaches its peak, and protein supplementation has the best effect at this time. But don't train to eat immediately, at least after 20 minutes.


Choosing a Suitable Dumbbell

JinAo has different types of dumbbells, including rubber dumbbells, PU dumbbells, etc. to choose from.

JinAo is a professional manufacturer and exporter of high quality commercial Workout Equipment who has served thousands of fitness institutions, including commercial gym, private club,enterprises gym, star-rated hotels, hospitals health center, banks fitness room, military fitness venues and colleges fitness venues, etc., and have always maintained good cooperation with some fitness chain institutions for a long time.

If you want to learn more about our products, please contact us.