For dumbbell exercises, you must first choose a dumbbell of the right weight. Regarding this issue, the reporter interviewed the fitness coach Feith. She said that if the purpose of the exercise is to strengthen muscles, you should choose dumbbells with 65% to 85% load.

For example, if the load that can be lifted is 10 kg each time, dumbbells weighing 6.5 kg to 8.5 kg should be selected for exercise. Practice 5 to 8 groups a day, each group moves 6 to 12 times, the movement speed should not be too fast, the interval between each group is 2 to 3 minutes.

If women want to lose fat, they can choose lighter dumbbells of about 3 kg. It is recommended to do 15 to 25 reps for each group, and the interval between each group is controlled at 1 to 2 minutes. You can choose your favorite music to cooperate with the exercise.

Some office workers have also figured out how to use mineral water bottles instead of dumbbells. For example, choose a large bottle of mineral water or fill an empty bottle with sand, so that you can exercise at any time in the office.