How to work out with dumbbells Ask for fitness high finger pointing

Eat more wheat products, you can do without equipment, if you want to look burly, it is best to do push-ups, start to do 20, 3 groups, it is best to reach 5 groups after a month, it is best to have arm strength equipment, you can train chest muscles, eat more, 178cm, in fact, the weight should be more than 70kg, but at least to 65, the most important insistence, muscles, a little lazy for a month to practice in vain.

180 of 120 is less than very thin, running is the most comprehensive fitness, if you build muscle: dumbbells can only train arms, curls; Flexion and extension, etc. Straighten up or curl your abdomen to train your waist or abdomen 12 3 groups Eat more protein-containing foods and eat less egg yolks.

The skeleton can't be changed, and calcium supplementation and weight-bearing can strengthen the bones.

Eat 2 eggs a day to ensure protein intake, eat 1 chicken thigh, 2 tomatoes, and half a catty of staple food for dinner, which is the dietary aspect, and then cooperate with the practice of dumbbells, take your time, and don't start too strenuous at first.

You should start with 1kg and take it slowly, but you have to stick with it.

Place your forearms on your thighs and extend your wrists above your knees.

Hold the dumbbell in your hand, palm direction up, control the wrist to do up and down movement with your mind to control your forearm muscles, feel the movement of the forearm muscles Because the forearm muscles belong to small tissue muscles, the speed of forearm thickening cannot be as fast as the pectoral muscles and thighs.

So it takes a while.

Do 4 sets of 8-12 pieces at a time.

In the first few days, your hands may not even be able to hold things steadily, don't practice to death, reduce the amount appropriately, know that the forearm adapts to it, and then return to the strength, but you must keep practicing and don't stop because of soreness.

Being able to help me make a list of fitness programs that I want me to do is not like my bodybuilding friends, dumbbells, 4-5 movements for each muscle group, 4-6 sets of 4-6 sets of 12-15 moves

The first is to work the chest muscles through bench presses, straight arm stretches. The second is to exercise the back muscles by doing squats and squatting exercises. Thirdly, exercise the shoulders by pressing on the shoulders and lifting them sideways. Fourth, exercise the lower limbs by squats with weights and lunges.

1. The number of dumbbell exercise groups The number of groups to do in a specific action depends on your own situation.

2. The number of dumbbell workouts is recommended to be twice a day, once at noon and once in the evening.

3. Rest time between groups Do a group break for 2 minutes.