Dumbbell selection and training plan, how to do a beginner dumbbell fitness program

Chest. Flat Barbell Bench Press 12RM 6 sets.

Flat dumbbell press 12RM 4 sets.

Dumbbell Supine Bird 15RM 4 sets.

Rope cross chest clamp 15RM 4 sets.

Parallel bars arm flexion and extension to exhaustion 6 sets.

Back. Deadlift 10rm for 5 sets.

Pull-ups to exhaustion 6 sets.

High pulldown 12rm 6 sets.

Bend over rowing 12RM 6 sets.

One-arm dumbbell rowing 15rm 6 sets.

Shoulder. Standing press 12RM 5 sets.

Seated dumbbell press 12rm 6 sets.

Standing side raise: 15RM 6 sets.

Vertical rowing 12RM 4 sets.

Biceps. Standing curl 12rm 5 sets.

Inclined arm curl 15RM 6 sets.

Seated dumbbell curl 15rm 6 sets.

Hammer curl 15RM 6 sets.

Triceps. Supine arm flexion and extension 12rm 5 sets.

Chest press down 15rm 6 sets.

Single-arm bent arm flexion and extension 15rm 6 sets.

Parallel stool arm flexion and extension 15rm 6 sets.

Handwritten, due to the size of the muscle group, the strength required is also different, you can buy the kind of detachable dumbbells, and the maximum weight can be measured with the weight of the dumbbell bench press. Since it can be detached, the basic shoulder and arm can also be used with dumbbell training.

For home fitness, a pair of dumbbells with the right weight is essential, because it is simple and practical, can complete almost all the movements that can be completed by the machine, and the dumbbell is a free machine and its effect is better than that of comprehensive equipment. For novices, don't stick too much to the thinking framework at the beginning, but experience fitness movements and fitness methods with a learning mindset and practice. For beginner home fitness programs, the focus should be on mastering the right ones.

In terms of dumbbell movement technique, the following basic principles should be basically ensured:

The focus of practicing and figuring out the essentials of the movement is to feel the force of the muscles during the movement. Maintain a step-by-step principle to give the body a good adaptation process while preventing injury. The principle of 3 exercises per week and training every other day is adopted to ensure good muscle recovery.

During the week-long training cycle, make sure every part of your body is being trained. There is no muscle growth without recovery, and the 2 important factors for recovery are rest and nutrition. No matter how good the method is, if it is not persistent, it is only equal to zero.

The fitness plan about dumbbells is introduced here, through dumbbells can have the corresponding bush of exercise on our upper limbs and our waist and abdomen, for example, when doing sit-ups, we can hold a dumbbell tightly at the back of the neck, through this operation, the load on the abdomen can be enhanced when we do sit-ups, and the abdominal muscles can be exercised well.

Exercise at most once every 2 days, as muscle growth takes time to recover. 4-5 sets each time, within 3 minutes of interval, slow down, 4 seconds up, 4 seconds down, this effect is the best. Theoretically, if you can do 15 standards, you can add some weight.

If your dumbbells are too light and there aren't many, then the reps can be increased per set.

First, choose the appropriate weight, too heavy or too light will not have any good effect; 10RM is more suitable.

Second, the process of exercising should be as slow as possible, and in the process, you should slowly experience the feeling of the chest muscles being pulled.

Third, nutrition, without good nutrition, you can't exercise any good muscles, of course, the same is true for pectoral muscles, which is why hydrolyzed whey protein powder is becoming more and more popular.

Fourth, exercise the whole body, don't just exercise the chest, because our body is a whole, and they all affect each other.

Fifth, persistence.

If you train your pectoral muscles, insist on doing 3 sets of sleep push 2-5 o'clock at noon or 8-10 o'clock at night every day, that is, you can push up dumbbells while sleeping, and you can eat two boiled eggs a day without eating yellow, generally a little feeling in a month, and travel in 3 months. Out of shape.

The most effective way to refine your pectoral muscles is by running, which is recognized by earthlings.

It's best to consult with a fitness trainer to create a fitness plan based on your physical condition.

Are you a man or a woman, lift this weight.