对于健身初学者，多少重量的哑铃合适？英文双语对照

对于健身初学者，多少重量的哑铃合适？

哑铃重量和你的健身段位无关，只取决于你的训练部位，动作，以及想达到的效果。

比如说一对10公斤的哑铃

当你用它练习卧推的时候，一组可以做50次

但是用它练小臂的时候，也许5次就没有力气了……

因此从增肌角度审视，同样的重量，对这两个部位的训练都不达标。

————————————-

那么我们应该怎样选择哑铃的重量？

这里就需要引入rm的概念。

rm的定义是：让你在某个动作，一组训练中，极限完成若干次的重量。

比如你用10公斤哑铃练习二头肌，一组极限可以做12次

那么，10公斤哑铃就是你12rm的重量。

这很好理解吧

好，新手应该怎样选择？

健身新手增加肌肉围度是最重要的事情，所以就需要最有利增肌的训练节奏。

目前公认的增肌rm为每组8到12次训练。

也就是说：

你在进行任何一个动作时，选择一个重量为x的哑铃

当你进行8到12次动作正好力竭的时候，这个x重量的哑铃，就是适合你这个动作增肌的重量了。

稍微理解一下，非常简单

希望有帮到你。

健身房哑铃重量单位？

健身房里面的哑铃，上面标明的重量，都不一样。有的是写着一公斤，1.5公斤，和2公斤的。也有写着是1LB的，我在全时健身，都是用公斤写的。当然只写数字，也会看明白的2就是两公斤的意思。所以这些都不算什么问题，教练员都知道，会告诉你的。杠铃上边都有标明重量的。

哑铃健身方法？

哑铃正确锻炼方法一：锻炼臂力方式

想要通过哑铃来得到臂力的加强，可以做向上推举的运动，和向外伸展的运动，向外推举就是先直立站好，然后双手各握一个哑铃，向上提拉哑铃到自己腰部的位置，然后向上屈胳膊，当哑铃的位置和肩膀同高的时候，再向上推，一直推到头部的正上方。伸展运动主要的做法是向外侧伸展胳膊，同样两只手各握一个眼睛，然后从侧方抬起胳膊，抬到和肩膀同高就可以了，这样的锻炼方法，不仅能够增强臂力，还可以起到增强侧腹肌的作用。

哑铃正确锻炼方法二：锻炼腿部肌肉方式

有些朋友不知道怎么用哑铃来增强腿部的肌肉，其实增强腿部肌肉使用哑铃并不很难，首先让自己坐在椅子上，然后将哑铃放在脚踝和小腿交界的部位，将脚面勾起不要让哑铃掉下去，保持这样的坐姿，然后开始向上抬脚，直到将脚抬到和膝盖同高的位置，这样的运动方法坚持做10~20个，大腿和小腿部位的肌肉都会有所加强。

哑铃健身的方法，怎样正确使用哑铃健身？

举哑铃正确的做法想要达到最大的举哑铃效果，我们就应该保持正确姿势，首先双脚开立，距离不要太大，与肩同宽就可以，保持稳定，挺胸收腹，上臂与小臂的夹角为90度，双手手心朝正前方，拳眼相对，然后向上推起。推的时候呼气，且动作一定要慢，最好保持匀速。用哑铃健身时注意：运动前要充分热身哑铃是一种练习力量的辅助器材，无论是练力量，还是塑身形，都能起到很好的作用。在用哑铃进行健身时我们也需要注意一些事项，保证自己安全的使用哑铃锻炼身体，最重要的就是在运动前要充分的做热身运动，包括5-10分钟的有氧训练和身体主要肌肉的伸拉;做动作不要过快，尤其是腰腹的稳定性很重要;训练动作要避免单一，全身均衡是最重要的。

健身房哑铃上面标的重量都是一只重量么？

对。

一只哑铃上面标的当然就是一只的重量了，怎么可能代表2只呢。

健身时，哑铃的重量是不是越重越好？

适合用6-12RM，刚开始用12-20RM，RM是指一次连续能做的最大次数的重量。比如20斤可以做10次，就是10RM，主要看这个重量能连续做的次数，用这个次数范围。每个部位都测出这个重量，这个重量要根据力量提升而加大，这样锻炼才是科学的。

初练者可以做8到12RM的负荷，每组做8到12个左右。每组做完休息不超过一分钟，每个动作做完休息不超过2分钟。做下面运动前先热身10分钟，可以小跑。

胸部：哑铃卧推、哑铃飞鸟、俯卧撑（各4组，俯卧撑做20个左右）；

肱二头肌：哑铃单臂弯举、弯举（各6组） ；

腿部：深蹲、箭步蹲、提踵（各6组）；

肱三头肌：哑铃俯身臂屈伸、窄距俯卧撑、哑铃颈后臂屈伸（各4组）；

背部：引体向上（尽量做10个以上）、哑铃划船（各4组）；

肩部：推举、前平举、侧平举（各4组）；

腹肌：仰卧举腿4组。腹肌每组做到力竭或者15到25个。每组做完的休息时间为20秒到30秒。腹肌一周练3次左右。

第一天锻炼胸肌、肱二头肌，第二天锻炼腿部、肱三头肌，第三天锻炼背部、肩部，第四天休息。练四天一个循环。

大神健身房里的哑铃重量怎么看？

算高等水平；要想练成大神水平，一般的哑铃至少要60kg左右。

等级水平一般分为：

1、菜鸟水平：2-5kg。一般菜鸟水平就是体质偏弱连平常人体质都达不到。

2、入门水平:5-10kg。入门就是你有正常人的体质，体力。

3、较强水平：10-20kg。这时体质得到了更好的加强，身体出现明显的肌肉。

4、高等水平：20-40kg。这时身体已经拥有更多的肌肉群，身体素质都很高。

5、大神水平：40-60kg。在这个阶段的大神们基本上是可以去参加健身比赛，身体素质非常好。

扩展资料：

选择哑铃几个要注意的问题：

1、重量：新手入门该购买多大的重量，以前我说过按照身高来选择，但不太靠谱。现在的答案是30kg或者40kg左右。30kg的哑铃杆长是35cm左右，35cm的杆最多可以装载8片哑铃片（还可以锁上螺母），而25kg以下的哑铃杆在30cm以下，只能装载6片哑铃片，以后要加哑铃片还要重新换杆。

2、哑铃杆：长度、材质。上面说了，入门要选择35cm哑铃杆以上，才够续航。材质分为包胶杆和丝光杆（档杆），包胶杆气味大，一定要选择丝光杆的。另外现在市面上有哑铃连接杆，这完全是厂家制造的卖点，是一个鸡肋产品，一点不好用。

3、哑铃片：市面上能买到的大片（3.75kg，5kg）哑铃片主要是电镀哑铃片和烤漆哑铃片，若要续航，也只能选择这两种哑铃片。若要加买杠铃杆，更没得选择。

总结一下：钢制哑铃看似一整块钢，我前面已经说了，是钢片包裹了铸铁或者钢板，但价格却高了许多。钢制哑铃杆都不长，没多大加片的空间，就算加大片也是电镀哑铃片或烤漆哑铃片，那还不是变成了电镀哑铃

健身房哑铃重量单位怎么看？

1 健身房哑铃的重量单位一般是磅(lbs)或公斤(kg)。2 美国和一些英语国家的健身房常用磅作为哑铃重量单位，而欧洲和亚洲的健身房则常用公斤作为哑铃重量单位。3 在健身房，哑铃的重量会在哑铃上标明，同时也会有颜色区分不同的重量，一般颜色越深，代表的重量越大。需要注意的是，在不同的健身房或品牌的哑铃上，颜色区分和相应的重量可能会有所不同，需要仔细查看标示。

本人想买个哑铃杆用来健身，求推荐重量？

健身器材的选择与你的体重无关，与你的肌肉力量有关，应该选择可以调节重量的，最大重量为自己所能举起重量极限的哑铃。

健身的你，如何挑选适合自己的哑铃重量？

我认为挑选适合自己的哑铃重量的方法有：

1. 根据训练部位来选择

通常全身肌肉可以划分为多个部位来训练：胸肌、背部、腿部、肩部、手臂和腹部。

其中胸肌、背部和腿部为大肌肉群，在训练时需要使用较大的哑铃重量。

2. 根据训练动作来选择

哑铃动作有很多，最主要的动作有两种，分别是：复合动作和孤立动作

比如哑铃划船，你可以选择20KG的重量，这样可以更多的刺激背阔肌、上背肌群，还能强化肱二头肌以及三角肌后束。

3. 根据训练水平来选择

训练水平高低，相应也决定了你的肌肉力量。

如果你是新人，没有任何训练基础，那么现在只能使用较小的哑铃重量。

4. 根据训练强度来选择

训练强度，包含了训练组数、次数、动作个数、训练时长、间歇时间等等。

训练强度较高，使用较低的哑铃重量；训练强度较低，使用较高的哑铃重量

To gymnastical abecedarian, the dumbbell of how many weight is appropriate?

Dumbbell weight and your be good at figure have nothing to do, depend on only your training place, movement, and the effect that wants to achieve.

E.g. a pair of 10 kilograms dumbbell

Practice lying with it when you when pushing, one group can be done 50 times

But when using its practice small arm, perhaps enraged 5 times without force...

Because this is examined from the angle that add muscle, equal weight, do not amount to mark to the training of these two place.

-- -- -- -- -- -- -

So the weight that how should we choose dumbbell?

Here introduces the idea of Rm with respect to need.

The definition of Rm is: Let you be in a certain movement, in a group of training, the limit is finished a certain number of second weight.

For instance you practice 2 flesh with 10 kilograms of dumbbell, a group of limits can be done 12 times

So, 10 kilograms of dumbbell are the weight of your 12rm.

This is very good understanding

Good, how should the novice choose?

Gymnastical novice increases muscle to surround spending is the most important thing, need so the most advantageous the training rhythm that adds muscle.

At present the accepted Rm that add muscle is every groups 8 train to 12.

That is to say:

When you are having any action, choose a weight to be the dumbbell of X

Undertake when you 8 to exhaust of force of 12 movements as it happens when, the dumbbell of this X weight, suit you namely this movement gains the weight of flesh.

Understand a little, very simple

The hope has a side to arrive you.

Gym dumbbell maund?

The dumbbell inside gym, the weight that indicates above, different. Have a plenty of writing a kilogram, 1.5 kilograms, with 2 kilograms. Also have be being written is 1LB, I am in full-time fitness, it is to use kilogram those who write. Keep a number only of course, also can look clear 2 it is two kilograms meaning. So these do not calculate what problem, trainer knows, can tell you. Barbell above have indicate of weight.

Dumbbell fitness method?

Dumbbell exercises a method correctly one: Exercise muscle means

Want to come to those who get muscle strengthen through dumbbell, can do up the motion of choose, with the motion of outward extend, be lifted to extrapolate even if first erect stand still, next both hands grasps a dumbbell each, carry up pull dumbbell to arrive the position of own waist, bend arm up next, when the position of dumbbell and shoulder level moment, push up again, turn department of in the end all the time upper part. The way with extend main movement is arm of outward side extend, same two hands hold an eye each, just raise arm from side next, carry be the same as with shoulder tall OK, such taking exercise method, can strengthen muscle not only, return the effect that can have to strengthen flank muscle.

Dumbbell exercises a method correctly 2: Exercise means of leg ministry muscle

Some friends do not know how to strengthen the muscle of leg ministry with dumbbell, enhance leg ministry muscle to use dumbbell actually not very difficult, let oneself sit on the chair above all, put dumbbell in the place of ankle and crus have a common boundary next, tick off instep rise not to let dumbbell drop, hold such sitting position, begin to carry up next foot, until carry the foot with knee level position, such athletic method insists to do 10~20, the muscle of ham and crus place can be strengthened somewhat.

The method of dumbbell fitness, use dumbbell fitness how correctly?

Lift the way with right dumbbell to want to achieve the biggest cite dumbbell effect, we should maintain correct pose, above all double foot is opened, the distance does not want too big, be the same as with the shoulder wide OK, keep stable, hold out a bosom to receive an abdomen, the included angle of the upper arm and small arm is 90 degrees, face of both hands control ahead, boxing key point is opposite, push up next. When pushing expiratory, and movement must slow, had better maintain divide evenly fast. With the attention when dumbbell fitness: Dumbbell of sufficient warm up wanting before motion is a kind of assistor material that practices force, no matter be experienced force, still be model body form, can have very good effect. When undertaking fitness with dumbbell we also need to notice a few item, the use dumbbell that makes sure oneself are safe exercises, the most important warm-up should be done adequately before moving namely, include 5-10 minute main sarcous extends training having oxygen and body pull; to do a movement not to pass fast, especially movement of training of very important; should avoid the stability of lumbar abdomen onefold, the whole body is balanced it is the most important.

Is the weight of mark a weight above gym dumbbell?

Yes.

Of mark is weight of course above a dumbbell, represent 2 how possibly.

When fitness, has been the weight of dumbbell jumped over again more?

Suit to use 6-12RM, just began to use 12-20RM, RM is to point to what can do continuously the weight of the largest number. For instance 20 jins can be done 10 times, it is 10RM, basically see the number that this weight can make continuously, with this time limits. Every place is measured give this weight, this weight wants to promote according to force and be increased, such taking exercise that just be science.

The person that drill first can make the 8 negative charge to 12RM, every groups are done 8 control to 12. Every groups finish rest not to exceed a minute, every movement finishs rest not to exceed 2 minutes. Do below before motion first warm up 10 minutes, can trot.

Bosom: Dumbbell lies push, dumbbell flyer, push-up (each 4 groups, push-up does 20 or so) ;

Humerus 2 flesh: Brachial turn cites dumbbell sheet, the turn is lifted (each 6 groups) ;

Leg ministry: Crouch greatly, a sudden big stride forward crouchs, lift heel (each 6 groups) ;

Humerus triceps: Qu Shen of arm of dumbbell Fu body, narrow Qu Shen of the arm after be apart from neck of push-up, dumbbell (each 4 groups) ;

Back: Pull-up (do 10 above as far as possible) , dumbbell rows (each 4 groups) ;

Humeral ministry: Choose, before smooth lift, side is smooth lift (each 4 groups) ;

Abdominal muscle: Lie on one's back lift a leg 4 groups. Abdominal muscle accomplishs force exhaust every groups or 15 go to 25. Every groups of breathing space that finish arrive for 20 seconds 30 seconds. Abdominal muscle a week drills 3 times or so.

The first day exercises chest muscle, humerus 2 flesh, exercise triceps of leg ministry, humerus the following day, the 3rd day exercises ministry of back, shoulder, the 4th day rests. Experienced 4 days a loop.

How does the dumbbell weight in great mind gym look?

Calculate advanced level; Want to drill great mind level, general dumbbell wants 60kg left and right sides at least.

General component is grade level:

1, dish bird level: 2-5kg. Level of general course bird is a constitution slant to connect common person constitution infirmly short of.

2, introductory level: 5- 10kg. The introduction is the constitution that you have normal person, physical strength.

3, stronger level: 10-20kg. At this moment the constitution got better strengthen, the body appears apparent muscle.

4, advanced level: 20-40kg. At this moment the body has had more muscle group, fitness is very tall.

5, great mind level: 40-60kg. The great mind in this phase people basically be to be able to play gymnastical game, fitness is first-rate.

Patulous data:

Choice dumbbell wants watchful issue a few times:

1, weight: Novice introduction should buy how old weight, I had said to choose according to height previously, but not quite rely on chart. Present answer is 30kg or 40kg left and right sides. The dumbbell staff of 30kg grows is 35cm left and right sides, the lever of 35cm can lade at most 8 dumbbell piece (still can lock up nut) , and the dumbbell lever under 25kg is under 30cm, can lade only 6 dumbbell piece, should add dumbbell later piece change lever afresh even.

2, dumbbell lever: Length, material is qualitative. Said above, the introduction should choose above of 35cm dumbbell lever, boat of ability enough add. Material divides lever of the glue that it is a bag and filar polished rod character (archives lever) , odour of the lever that include glue is big, must choose lever of the silky luster of mercerized cotton fabrics. There is dumbbell join lever on market now additionally, this is manufacturer completely make sell a site, it is a product chickening ribs, bad to use.

3, dumbbell piece: What can buy on market is big (3.75kg, 5kg) dumbbell piece basically be to eletroplate dumbbell piece with dumbbell of the lacquer that bake piece, if want add boat, also can choose these two kinds of dumbbell only piece. If want to add,buy barbell lever, do not have so that choose more.

Sum up: Steeliness dumbbell looks be like a whole steel, had said before me, it is steel piece lapped cast-iron or armor plate, but the price is high however a lot of. Steeliness dumbbell staff is not senior, not how old add piece space, even if increase piece also be to eletroplate dumbbell piece or dumbbell of the lacquer that bake piece, that still was not to become eletroplate dumbbell

How does gym dumbbell maund look?

The maund of 1 gym dumbbell is a pound commonly (Lbs) or kilogram (Kg) . Commonly used pound regards 2 United States and the gym of a few English countries as dumbbell maund, and the gym of Europe and Asia is commonly used kilogram regard dumbbell as maund. 3 in gym, the weight of dumbbell can indicate on dumbbell, also meet at the same time colored divisional and different weight, general color is deeper, the representing's weight is greater. Those who need an attention is, on the dumbbell of different gym or brand, color distinguishs and corresponding weight may differ somewhat, need examines designation carefully.

Oneself want to buy a dumbbell lever to use fitness, beg recommend weight?

The choice of gymnastical equipment and your weight has nothing to do, concern with your muscle strength, should choose to be able to adjust of weight, the greatest weight can raise the dumbbell of weight limit for oneself.

Of fitness you, how to choose the dumbbell weight that suits oneself?

I think the method that chooses the dumbbell weight that suits my has:

1.Will choose according to training place

Normally systemic muscle can differentiate to train for many place: Ministry of chest muscle, back, leg, shoulder ministry, arm and abdomen.

Among them chest muscle, back and leg ministry are big muscle group, when training need uses greater dumbbell weight.

2.Will choose according to training a movement

Dumbbell movement has a lot of, the mainest action has two kinds, it is respectively: Compound movement and isolated movement

For instance dumbbell rows, you can choose the weight of 20KG, so OK more exciting back broad flesh, go up back flesh group, still can aggrandizement thes upper arm after 2 flesh and deltoid bundle.

3.Will choose according to training a level

Train horizontal discretion, also decided your muscle strength accordingly.

If you are new personality, without any training foundations, can use lesser dumbbell weight only now so.

4.Will choose according to training intensity

Train intensity, included training set number, frequency, action long, intermittent time is waited a moment when number, training.

Training intensity is higher, use inferior dumbbell weight; Training intensity is inferior, use taller dumbbell weight