我是想問一問...關於舉啞鈴練手瓜的

要手瓜練到起展, 除了要方法正確, 亦要持之以恆方能見效~
鍛鍊動作五花八門, 你可以選擇喜歡的來做, 甚至可以自創(夠創意的話)~
至於重量方面, 要睇你本人舉到幾重而定, 例如你15kg做到12下(做多下都冇力), 20kg只做到8下, 咁15同20kg都係適合既訓練重量~
一般每個動作會做最少3組, 每組8-12下, 如採用遞減法12-10-8, 經科學研究顯示這種鍛鍊方式能夠有效增大肌肉~
另外亦要吸收足夠蛋白質來build up muscle, 否則做極都係得個桔~
最後建議你多做複合動作(即一個動作用到全身多處肌肉)如squat, 有助刺激全身肌肉增長, 建立強健的體格~

...應該係大約舉幾多公斤?
You are new, so use very light weight maybe 3 lb.


...唯持多久?
If you want to build muscle, then you don't need to hold.


...每分鐘舉幾多下先算ok?
Most bodybuilders will do several sets, and each set start with 8.
I will suggest you join some classes to learn more basic, like form or using the equipments; most people will train the whole body, not just one part. Of course, diet is also paly an important role on build/maintain the muscle mass.

Good Luck!