My house has dumbbells, tensioners, sandbags, skipping ropes, and horizontal bars downstairs, how to

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) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)Push-up curls: 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) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [select as satisfied], give a [agree] to express encouragement. Thank you.

Skipping rope 150-250 with sandbags tied every day, lifting dumbbells and practicing horizontal bars every day, the arms will be very hard for about two weeks, and then if you keep practicing, eat more, you must have muscles.

A cycle of 4 days.

On the first day, the chest press includes bench presses, in which 15 to 20 sets of flat presses are carried out in 8 sets, with an interval of about 45 seconds.

Other dumbbell movements that can be slightly adjusted according to the chest shape Asuka is very good The next day pull the back There are many movements Be sure to pay attention to whether you use your back muscles to train wide or thick According to personal conditions.

Day 3 Shoulder press to train the biceps triceps.

The above is mainly for muscle gain, be sure to pay attention to safety, it is best to be a team of three to take turns to protect.

The arm strength device is the most useful, fastest, and best equipment in the world, more effective than any equipment in the gym, the arm strength device is mainly used to exercise the front arm can quickly increase muscle and strength, and when you press to more

Exercise 2 times a day, each time, until you don't have the strength to do a full move.

Dumbbells do side raises to exercise the shoulders twice a day

In addition to warming up, aerobic exercises such as running do not have to be done because you do not need to lose fat.

For specific combinations of movements, be sure to follow the combination of large and small muscle groups, chest and triceps, back and biceps, shoulders and legs, and abs at least 5 times a week.

It is best to take whey protein within half an hour after training, and in my own experience, the effect is particularly good!

Those who are here must not be hungry, bring some food with you, and replenish it as soon as you feel hungry!

If the landlord can persevere, after three months, even you will be surprised!

It is recommended that if you train at home, you must buy another pair of dumbbells that can adjust the weight, be more demanding of yourself, and weigh a little more!

It is recommended to do it in the evening].

Jump rope 500 times.

After the jump, take a 5-minute break.

Horizontal bar. 5 groups.

A set of 12.

Take a 3-minute break between sets.

After the last group is exhausted, pull a few more and no more than three.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Recently, I have been eating links and I won't be on myself).

Then drink salt water and rest for half an hour, take a bath, go boy.

Lou is mainly fat words.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

The building is mainly very thin.

Or maybe you're growing around 13 years old.

In this case, it is recommended to buy whey protein powder to consume after exercise.

Amway's is better.

The higher the purity, the more expensive.

Specifically, it is not recommended so as not to be said to advertise.

If you want to build a good muscle, nutrition is very important.

Jump for five minutes to warm up, here's how to build muscles with 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: squat, lunge, calf raises (6 groups each);

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.

Nonsense, first of all, you must maintain your body shape, 185 85kg is not fat, just keep it. Eat more fish, vegetables, muscles and other low-calorie things, skipping rope 500 as a group, four sets a day, dumbbells 20 as a group, also 4 groups.

Randy Orton, you think too much, first of all, there is a big gap between the physique of Asians and foreigners, foreigners eat meat as the main protein, and they can dance for 40 minutes a day, and some dumbbells are really useless, each muscle has different exercises and different movements, just say a bench press, normal people can push it out of 50 pounds, it's too light, I want to train that kind of muscle, go to the gym, every day in the gym Asians are basically in good shape for three years, three points of practice and seven points to eat is there this saying, It refers to supplementing more protein (of course, provided that you have to exercise), drink some protein powder soaked water after exercising every day to accelerate muscle recovery and muscle growth, and eat less oily food to control body fat.

The fitness method advocated in the West is free fitness, generally only using dumbbells and barbells, and I think this is enough. Thank you.

Schwarzenegger's muscles are trained through dumbbells about dumbbell fitness, you must pay attention to the method, in order to arm strength stick I don't have this is to train arm strength I feel that practicing push-ups and dumbbells hands have all been practiced I think.

Dumbbell pullers, arm bars, and bars can all work out muscles.

Of course. With these three things, you can train the large muscle groups of the whole body.

Leg and buttock muscles: Jump up after squatting (with sandbags tied to your feet and dumbbells in your hands), about 15 times in a row, holding dumbbells and raising your calves.

Shoulder muscles: dumbbell shoulder press, dumbbell front raise, dumbbell bird.

Back muscles: stretch machine to expand the chest, hold dumbbell deadlift, hold dumbbell bend row.

Arm muscles: dumbbell curl, dumbbell bent arm flexion and extension.

Abdominal muscles: sandbags tied to the feet, sit-ups, supine leg presses.

Chest muscles: dumbbell bench press.

Dude, believe me, the equipment I bought, I can't stick to it, because there is no pressure, this is experience. The easiest way to exercise the muscles of the whole body is to squat and jump (squat down, and then jump high, repeat until you don't feel tired), you don't need to practice deliberately, you can have a group or two when you have time and place, and form a habit first. Bruce Lee said that the waist and horse are one, that is, the strength of the waist and abdomen is the core muscles, as long as the waist and abdomen are practiced well, it is easy to practice in other places.

Of course, I relied on these three things to train a good figure with perseverance.

Well, except for the thighs, everything else is pretty much the same.