As for dumbbell, I believe everyone knows that dumbbell is one of the common equipment, but dumbbells have many uses, such as dumbbell fly, dumbbell bench press, etc. However, these movements are somewhat particular, such as how many kilograms of dumbbells are used, what postures are correct, etc. So, how many kilograms of dumbbells are required for dumbbell flyes? Let’s learn about the dumbbell fly with the editor.
How many kilograms of dumbbell fly is qualified?
Based on past experience, how much weight does the dumbbell fly need? Generally, a beginner who weighs 120 pounds can only do this movement about 10 times with a dumbbell of about 15 pounds. People of different weights use different weights of dumbbells, and even doing different exercises requires readjusting the corresponding weight of the dumbbells.
The standards are as follows:
Height below 1.60 meters and weight within 60kg - 25kg combination; height below 1.70m and weight within 70kg - 30kg combination; height below 1.80m and weight within 80kg - 35kg combination; height below 1.90m and weight within 95kg -45 kg combination.
Recommendation: If your dumbbell fitness purpose is to build muscle, do relevant dumbbell movements of 8RM to 12RM every day, and do about 3 to 8 groups of each movement; if your dumbbell fitness purpose is to shape your body, do relevant dumbbell movements every day 15RM to 20RM, do 5-6 groups of each movement.
Correct posture for dumbbell fly
1. Sit on the bench with dumbbells in both hands, place your feet on the ground evenly, then slowly lie flat, straighten your elbows, lift your chest and reduce your abdomen.
2. The action starts with raising your hands parallel, then slightly bend the elbows of both hands and slowly open them. At the same time, unfold the dumbbells and aim them at your heart, and slowly lower them to both sides. Just drop it until it's parallel to your body. (The degree of decline will vary depending on each person’s shoulder joint mobility, so it’s important to be comfortable and effective)
3. Recover the action, clamp the dumbbells back above the chest with both hands, straighten the elbows of both hands at the last moment, and complete the dumbbell fly movement above.
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