I m 13 years old and want to use dumbbells to increase my brachial strength 20

Is it to wrench your wrist? Or do you want to gain muscle mass?

However, the simplest and most effective dumbbell training is to alternately curl dumbbells, sitting or standing, holding a dumbbell in one hand, placing both arms on the side of the body, chest up, abdomen, shoulders and chin slightly closed, the big arm is always close to the body during the action process, the lower arm is moving, the dumbbell is held opposite (palm opposite) when starting the movement, and the wrist is rotated to hold the opposite (palm up) before the halfway when starting the action, until the end of the action, the peak contraction of the biceps brachii is carried out, and then slowly restore one side to the other side of the action. The breathing pattern is to inhale when reducing and exhale when exerting force.

You are only 13 years old, it is recommended to wait until the age of the year to practice, the effect of practicing now is not particularly good, because you are now in the period of physical development, the body needs more nutrients, and practicing this will consume a lot of energy for you, which may affect development. If you want to practice now, it is recommended not to practice too much. The most commonly used way to practice humerus is curl!

Find you a **.

I don't know if you want to ask about movement or what, dumbbells can work many parts of the muscles, and if you want to increase the muscles, you have to train the muscles of that part until you are exhausted.

1.Don't be in a hurry, be persistent. Three days of fishing, two days of drying nets is not only ineffective, but also easy to get injured. Anxiety will cause deformation of movements, resulting in deformation of muscle lines, and stretching and soothing movements can have a good effect.

2.Arrange your fitness time and life reasonably. Make fitness a habit and enjoyment, rather than a task and a burden, and don't conflict with normal work and life. Essential for long-lasting training.

3.Maintain an optimistic and positive attitude. Fitness is a hard job, and you can't stick to it without an optimistic attitude, and you won't have fun from it.

4.Good at discovering all aspects of life where you can be fit. Maintain a good posture of sitting and standing, and make reasonable use of the force to move things, etc. Even while waiting for the bus, the calf raiser can also train the calf muscles and tendons.

If you want to exercise your pectoral muscles quickly, it is best to bench press, start with your own slightly strained weight, at least divide into 6 groups, reduce 12 to 8, 6 groups, and then do extreme bench press (need the assistance of coaches or friends), so that the muscles tear, destroy muscle fibers, and regenerate muscles, so as to achieve the purpose of thickening muscle fibers, pay attention to supplementing protein and calcium.

Then do arm strength connections, such as pull-ups, dumbbells, etc., to exercise the humerus.

Second, humerus. 3. Triangle and other muscles.

Ahh 19 is nothing, I started training in the army at the age of 16.

Do you know why you can't practice? Because you rest when you're tired, and you don't achieve the effect, you come to 100 (that is, what you call a group), I don't believe that you can't practice, you can get 100 in one breath, so you do 200, and you can't practice?!

If you can't stick to it, of course it doesn't work, and secondly, if the muscle type is like that, it's all the same.

At the age of 14, it is not fully developed and is not suitable for high-intensity strength training, so comprehensive exercise is recommended to lay the foundation for all-round development. Athletics, ball games, martial arts, etc. are all helpful for the improvement of physical fitness.

When you are older, you can exercise with dumbbells. The movements include pressing, front lifting, side lifting, pitching and side lifting, pull-up, curling, rowing, birding, holding the bell and imitating the buried squat, etc. The movement is not the problem, the problem is the method of exercising.

Long muscles should be trained every other day, and the muscles will grow while they are resting and ready for fire. Practice 6-12 reps per set, followed by a 1-minute break. For teenage children, don't train for more than an hour at a time.

Go to bed early at night and get enough sleep. Going to bed late and waking up late is bad for the body. The diet should ensure that the nutrients are supplemented.

This dumbbell weight is okay, it takes a systematic exercise plan, and perseverance to be successful. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets.

5) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12rm (times) x4 (4) Push-up Curves : 8-12rm (times) x3 sets.

5) Standing dumbbell hammer curl 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls: 8-12rm (times) x3 sets.

Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets.

2) Dumbbell lunge squat 8-10rm x3 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front press 10-12rm (times) x3 If you feel useful, it is best to give an approval if you can chase points, thank you.

Handed it downstairs, my method is too traditional.

A set of dumbbells, each 15 pounds, is too light; It will not increase the muscle mass, but only the muscle line. The method of exercising the pectoral muscles, the parallel bars are wide grips, the arms are flexed and extended, push-ups, and 15 pounds of dumbbells are useless to train the pectoral muscles. Exercise your biceps:

Inclined dumbbell curl, the board is at a 45-degree angle to the ground, and the movement should be slow when lifting the dumbbell; In addition, the horizontal bar reverse grip pull-up can also train the biceps; Horizontal bar front grip and wide grip pull-ups are latissimus dorsi exercises.

Dumbbell curls.

Practice two heads. No less than 4 groups. Take a 1-minute break between sets, and each group will be bored. The upper arm is required not to move, and the lower arm is tightened to the body, relying only.

Biceps. The contraction pulls up the dumbbells. Pull to a fixed point to stay for seconds.

Three-headed: First. Push-up. 4 groups, 10 in a groupto 15 times. Then do 8 to 12 arm flexions and extensions without rest.

After 30 minutes of practice.

Supplementing with protein helps to build muscle.

Eggs, cereals.

They say it takes too long, and I suggest you hit your two humerus and chest with dumbbells every day, and make sure that you can practice it in less than a week. This is the quickest way to do it!