Can you build strength and muscle with small dumbbells?

It can be slowly aggravated, and of course you can refine your muscles and strength if you have more strength, and dumbbells can train many muscles, and the methods of practice are different

No, you're just going to train your muscles to death, and you're only increasing your muscles' endurance. I advise you to practice dumbbells that you can just hold, so that it is easy to make a plan.

The number of workouts is 2-6 for the maximum weight for strength growth, 8-12 for muscle girth growth, and 15-25 or more for the endurance and clarity of muscles, so you know how to exercise with weights!

It is also possible to use dumbbells at home to train your legs, because the weight of dumbbells is very large. At the same time, it can also enhance the training of the legs.

I can answer you in the affirmative, first of all, answer you why, the principle of muscle growth is actually excessive recovery. After the muscle fiber is injured, there will be a period of time when the muscle fiber is lower than the original level, then it will be exceeded, and finally it will return to normal, and if you practice too hard, the muscle level will only decrease. Small muscle groups need at least 48 hours to recover, while large muscle groups need 72 hours.

If you exercise too much, then you have to wait until the muscles are completely painless before doing the next time, if the other way around, only once or twice a week, not the whole body, then it is almost a lift, and then return to the original level, and then do it again, it will not have any obvious effect.

Only scientific training, timely nutrition and adequate rest can get rapid muscle growth, and then a pair of dumbbells can exercise the whole body, dumbbell rowing, one-legged squats, curls, bench presses and other actions, you can inquire about the specifics, as long as you grasp the persistence, you will find changes, of course, to eat less contains high fat and high calories, more protein, protein is the key, some other vegetables with balanced nutrition, feel good can be adopted.

No, it's just strength

It's up to you to keep going

You can build your muscles with dumbbells, and here's how to exercise dumbbells:

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squats, lunges, calf raises (6 sets each, dumbbell weights are required);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

Judging by your question, it should be a fitness novice. Dumbbells are just a very good exercise tool, the correct use of the tool, the use of the method (exercise method) is appropriate, as a general fitness or the beginning of fitness with dumbbells are enough. Dumbbells can be used to work all muscle groups throughout the body.

You'd better have a set of dumbbells (adjustable weights) with a total weight of about 30 kg. As your strength increases, you can buy dumbbell plates to renew the weight. There are various muscle-strengthening forums on the Internet (the name is not specific).

Almost every forum has a systematic approach to dumbbell workouts, including movements, intensity, workout tips, precautions, training plans, etc. You can refer to it.

No, you can only train your biceps.

Reasonable methods can.

Monday chest exercises, flat dumbbell press, flat dumbbell flying birds each four groups. Try to do 8 to 12 per group (self-adjusting the portions), and finally you can do high push-ups (i.e., hands on dumbbells), three sets, and each group is exhausted.

Tuesday brachial triple. Backhand push-ups (i.e., body in the air, hands and feet at the same height, do a push-up) four sets of eight.

Wednesday back. Lean over dumbbell rowing. Alternating single and double arms, three groups of eight to twelve each.

Thursday biceps, inclined dumbbell curls, four sets of eight to twelve each. Upright dumbbell curls with alternating arms. The number is the same as above.

Friday shoulder. Seated dumbbell neck press, front flat lift, side flat lift, bend over birds, all four groups, in addition to bent birds, all eight to twelve. Leaning over the bird to use the super set. That is, the weight can be large and small, until empty-handed.

Saturday legs. Weighted squats. Scissor squats. Four groups of ten each.

Strength training is limited to one hour a day. There is a one-and-a-half-minute break between sets.

Perseverance builds good muscles.