The adjustable dumbbell is made of high-quality rubber to resist beating, which can be beaten thousands of times; the specification is 10kg/15kg/20kg/25kg/30kg/40kg/50kg/60kg; the color is black; Instructions: 1. Choose the right weight before practicing dumbbells. 2. The purpose of the exercise is to increase muscles. It is recommended to choose dumbbells with a load of 65%-85%. For example, if the load that can be lifted is 10 kg each time, you should choose dumbbells weighing 6.5 kg-8.5 kg for exercise. Practice 5-8 groups a day, each group moves 6-12 times, the movement speed should not be too fast, the interval between each group is 2-3 minutes. If the load is too large or too small, and the interval time is too long or too short, the effect will not be good. 3. The purpose of the exercise is to reduce fat. It is recommended to do 15-25 times or more per group during exercise, and the interval between each group should be controlled at 1-2 minutes. If you think this kind of exercise is boring, you can practice with your favorite music, or follow the music to do dumbbell aerobics. The benefits of long-term dumbbell exercises: 1. Long-term adherence to dumbbell exercises can modify muscle lines and increase muscle endurance. Regular exercises with heavy dumbbells can make muscles strong, strengthen muscle fibers, and increase muscle strength. 2. It can exercise upper limb muscles, waist and abdomen muscles. For example, when doing sit-ups, holding dumbbells with both hands at the back of the neck can increase the load of abdominal muscle exercises; holding dumbbells for lateral bending or turning exercises can exercise internal and external oblique muscles; holding dumbbells straight The shoulder and chest muscles can be exercised by raising the arm forward and laterally. 3. Can exercise lower limb muscles. Such as holding dumbbells to squat up on one foot, squat and jump on both feet, etc. When assembling, please put the large pieces on the inside and the small pieces on the outside one by one, and place the number of dumbbell pieces according to your exercise needs! After the dumbbell is installed, tighten the two nuts and then use it