I am 175cm, 75kg, what kind of dumbbells are suitable for exercise? Tell me the reasons, and it’s best to have ways to exercise.

You can only arrange the dumbbell weight according to your own situation. By the time you reach the 12th rep of each group, it is almost impossible to do the 13th rep. That’s fine, because everyone’s situation is different. You should do it step by step. When you feel that you still have the strength to do the 13th-14th rep after the 12th rep, you can increase the weight. And the number of groups can also be increased or decreased according to your own situation.

The following dumbbell fitness plan can be used as a reference

If you don’t know the movements, just copy them to Baidu and search them, there are icons.

Week 1: Chest and Triceps

Platform (if you don’t have a flat bench, you can find a narrower table)

Dumbbell bench press 2-3 groups of 12 times

Supine flyes 2-3 groups 12 times each group

Dumbbell supine arm raises/push-ups 2-3 groups 12 times each group

Dumbbell neck Back single arm flexion and extension 2-3 groups, 12 times each group

Bent arm flexion and extension 2-3 groups, 12 times each group

Week 2 Back biceps and abdominal muscles

One-handed dumbbell rows 2-3 groups of 12 times each group

Dumbbell pull-ups 2-3 groups of 12 times each group

Dumbbell curls 2-3 groups of 12 times each group Times

Hammer curls 2-3 groups 12 times each group

Abdominal curls 3 groups 20-30 times each group

Rest on Wednesday

Week 4 Legs

Dumbbell sword squats 2-3 groups of 12 times each group

Dumbbell squats 2-3 groups of 12 times each group

Hold dumbbells and do 2-3 groups of standing calf raises, 20-30 times each.

Put the dumbbells on your knees and do 2-3 groups of seated calf raises, 20-30 times each.

Weekly 5 Shoulders, abdomen and forearms

Dumbbell press 2-3 groups 12 times each group

Dumbbell lateral raise 2-3 groups 12 times each group

Dumbbell front level Lifts 2-3 groups of 12 times each

Abdominal curls 3 groups 20-30 times

Dumbbell wrist curls 2-3 groups of 12 times

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