Dumbbell exercise for a few days has an effect, and dumbbell training for a month has an effect

Exercise 2 to 6 times a week, otherwise it's too little.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. 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.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

Crunches 4 sets.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

It is a cycle of practicing three days and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It's best to have something that is easy to digest, such as eggs and milk, and if it's not convenient to eat, you can use protein powder (for fat) or muscle building powder (for lean).

For a week or so, it is recommended to cooperate with push-ups without interruption.

1. It depends on the muscle groups you want to exercise through dumbbells, and whether there is a clear training plan?

2. Is body fat high? Body fat is the thickness of fat, and if you have high body fat, you need to lose fat first.

3. Fitness requires a reasonable diet and exercise.

4. If you have done all three of the above, and you can see some lines in conjunction with protein powder.

Hope mine can help you.

It depends on how you exercise, according to your physique.

After practicing dumbbells for a month, you can make your muscles better and your endurance enhanced. However, when practicing dumbbells, we should pay attention to the correct movements, if the movements are not standard, it is easy to lead to joint sprains. In addition, it is also necessary to choose dumbbells of the right weight to avoid causing muscle strain.

When you practice dumb cover bell every day for a month, you can make your muscles better, and at the same time, you can also strengthen your muscles' endurance. If you regularly practice heavy dumbbells, you can also make your muscles stronger and your muscle fibers stronger.

When practicing dumbbells, the movements of the practice should be standardized, otherwise it is easy to cause damage to the joints. Because the movement is not standard, the joint will be under greater pressure, and the door will be sprained.

In addition, the weight of the dumbbell should be appropriate, if you choose a dumbbell that exceeds your own load for exercise, not only can not achieve the effect of exercising, but it is easy to cause muscle strain.

Dumbbell arm training is a common form of fitness that builds strength and endurance in the arm muscles. So, how long does it take for dumbbells to have an effect on arm exercises?

First of all, it is necessary to choose the weight of dumbbells and the number of exercises and sets according to the individual's physical condition and goals. In general, beginners can opt for lighter dumbbells and practice 10-15 repetitions each time, 3-5 reps per set, 3-4 times a week. As you progress through your training, gradually increase the weight and reps of the dumbbells to achieve better results.

Secondly, the effective time of dumbbell arm training is also related to the individual's body shape and goals. If you want to improve the strength and endurance of your arm muscles, you generally need to practice continuously for at least 3 months, 3-4 times a week. If it's just to maintain your health and figure, you can practice 1-2 times a week.

Finally, the effect of dumbbell arm training is also related to the individual's diet and lifestyle habits. A sensible diet and adequate rest are essential for muscle growth and recovery. It is recommended to eat more high-protein, low-fat foods to ensure adequate sleep and rest time.

In short, how long it takes for dumbbells to have an effect depends on the individual's physical condition and goals. Better results can be achieved by sticking to the right amount of training, eating right, and getting enough rest.

Generally, you can see obvious results after a month, but don't pause in between.

What they say is exaggerated, at least two months.