How long do dumbbells need to be practiced every day, and how long is the right time to lift dumbbel

The landlord this problem is a bit difficult, how long to practice depends on how many parts you practice every day, for newcomers each part can choose 3 movements, each action 4 groups, each group 8-12 repetitions, 30-60 seconds of rest time between groups. So if you work on one part a day, you only need about half an hour, if you want to work on two parts, it will take a little more than 1 hour, and so on.

Under normal circumstances, lifting dumbbells, you can practice for about an hour a day, lifting dumbbells usually exercises the muscles of the upper arm, if, the upper arm muscles are more subcutaneous fat, lifting dumbbells can effectively consume fat, and then by lifting dumbbells to convert it into muscles, if you insist on it for three months in a row, you will see obvious results.

However, before exercising, you need to warm up to avoid physical injury, and you also need to relax properly for five to ten minutes to practice.

Dumbbell exercise is a method of physical exercise for many people, which can exercise our arm strength very well, and can also improve body resistance, generally it takes a month of exercise to see the effect, and it is necessary to adhere to the results, we need to choose the importance of dumbbells according to our own figure, and then carry out muscle exercise every day, the principle of exercise, you can understand it.

When performing dumbbell exercises, you should choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold or hot temperatures. Before the start of exercise, do a good warm-up activity; Be sure to do a good job of relaxation exercises after exercise; When exercising, non-standard movements can easily cause joint injuries, which is due to the fact that when practicing with dumbbells, the pressure on the joints is very large, and the slight deviation of the action will cause sprains of the joints and strains of muscle fibers of small muscle groups; Don't be overweight, overweight dumbbells are easy to strain your muscles, but can not achieve the effect of training; It can't be too light, dumbbells that are too light can't achieve the purpose of building a figure at all. The increase in strength can not be rushed, it must be gradual, do you know how long it takes to lift dumbbells to train muscles?

Muscle exercises should not be done every day, and muscles should be given at least 24 hours to recover and grow, which is conducive to muscle formation. If you want to increase muscle circumference, you should use exercises with a large weight and a small number of reps (try to complete 8-12 reps), and maintain the muscle line, you can use medium weight and many reps (more than 20 reps) exercises. You can't exercise too many dumbbells at once, you have to take your time, increase it little by little every day, and you will have muscles after two or three months.

How long does it take for dumbbell exercises to have an effect.

Dumbbell Workout Principles:

1.Thin people are suitable for using large weight, small number of dumbbell exercises, generally 8-12rm per set of movements for the best effect.

2.Fat people are suitable for using small weight, multiple times of dumbbell exercises, generally each set of movements above 50RM for the best effect.

3.For the purpose of shaping, it is suitable to use medium-weight dumbbell exercises, generally 25-30rm per set of movements for the best effect.

RM stands for relative weight, and 8RM refers to the weight you can do up to 8 times in a row, or the maximum amount of weight you can do 8 times in a row. The premise is that the action is standard, and you don't cheat by force.

Generally speaking, 1-5RM weights are used for maximum strength, 6-12RM weights are used for muscle gain, and 15-20RM weights are used for fat loss. (But for new trainees, we all say 8-12rm, 10 reps per group.) )

It is enough to exercise for an hour a dayYou don't need to exercise every day for a week. The exercise method below is less than an hour. 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: wide and narrow pull-ups (try to do more than 10), dumbbell rows (4 sets);

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. One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

General fitness equipment can be used for 20 minutes, and the specific situation should be based on your physical condition, if you exercise for too long, you are afraid of muscle strain.

For dumbbell exercises, it is recommended to use 4 different postures every day *4 sets of types *12-15 sets. Gradually increase the weight of the dumbbells according to your situation, and do not practice the same weight of dumbbells for a long time. If you do the same intensity for a long time, the muscles will adapt to this intensity, which will be ineffective.

With dumbbell exercises, it is recommended to use 4 different postures every day *4 sets Type *12-15 sets. Gradually increase the weight of the dumbbells according to your condition. Don't practice dumbbells of the same weight for a long time.

If you do the same intensity for a long time, the muscles will adapt to such intensity, which will be ineffective.

With dumbbell exercises, it is recommended to use 4 different postures * 4 sets * 12-15 sets per day. According to your own condition, gradually increase the weight of the dumbbells, and do not practice the same weight of dumbbells for a long time. If you do the same intensity for a long time, your muscles will adapt to such an intensity, and it will be ineffective.