Dumbbells are fitness tools often used by bodybuilders. Dumbbells are divided into large dumbbells for gyms and small dumbbells for home use. Dumbbells are generally used for strength training. We often use them to exercise muscles in our chest, arms and other places. However, dumbbell exercises should not be done too much. Just do it appropriately. So do you know how many times a week it is most appropriate to practice dumbbells? Let’s go take a look below!
How many times a week should you practice dumbbells
3~5 times a week
Although exercising 1 to 2 times a week can improve physical function, the fitness effect cannot be accumulated continuously due to the short time, and it is not very effective in improving physical fitness;
If you exercise 6 to 7 times a week, although you have plenty of exercise time, because the muscles are in a state of tension and destruction for a long time, they cannot be well relaxed and repaired, and you will not get good results. Therefore, it is most appropriate to exercise 3 to 5 times a week, interspersed with rest, which can not only exercise effectively but also give the muscles time to relax and repair.
How long does a dumbbell exercise take?
Time does not matter, it is not very important. The key is the method and method, which must be targeted. Start with 1 hour and stick to it for three months to get results. As long as you exercise for 3 hours a day, it is enough. Any more will consume your body.
Generally, you can do 4 to 5 groups of 8 to 12 reps in one group. For example, do chest presses today, 2 head presses tomorrow, and shoulder presses the day after tomorrow. Don’t do it all in one day. Most people have 48 muscles. It grows every hour, and initial results will be seen after three months. It will be more obvious after half a year, and the changes will be great in one to two years. However, it must be guaranteed to be about one and a half hours a day. You cannot practice the same parts every day and ensure adequate nutrition and rest.