How to use dumbbells to professionally train the muscles of the whole body?

It is enough to use dumbbells to train the back, shoulders and arms, but if you want to train the chest, if you want to train large muscles, the weight is a bit light, so you can only practice the lines. Let's give you a rough plan.

Chest training on the first day (1) Find a long bench, lie flat and do bench presses first, at least 8 to 12 in each group, and control the weight by yourself. It is best to do it until each group does not move. After doing one set, wait until the breath has calmed down and then do the second set, this movement cannot be lower than the group, mainly to exercise the muscles in the middle of the chest.

2) After doing the flat push, you can raise the head of the narrow stool a little higher and have a certain angle. In this way, it is possible to practice flying on the oblique bird. The main thing is to train the upper muscles of the chest.

In fact, the effect of this action is better than the first action. The essentials of the action are the same as the first one.

If there are only dumbbells, these two movements of chest training are almost the same. After exercising, if your physical strength is okay, you can take the triceps with you to train by the way, because the triceps are used more when you train the chest.

The next day to practice back pull-ups is the most effective action to practice latissimus dorsi Generally, as long as you live in an environment with a door frame structure, you can use the upper edge of the door frame to practice, and it is convenient, the training of the latissimus dorsi requires a large weight to engage in strength, and your pair of small dumbbells have almost no effect. If you have to use dumbbells: 7 sets x 8 single-arm dumbbell rows, 5 sets x 8 bent dumbbell rows, and straight-leg deadlifts

6 groups x 8 pcs. Similarly, after training the back muscles, you can take the biceps with you to exercise.

On the third day, target muscles: shoulder, movements: 5 sets of dumbbell presses x 8, 5 sets of bent birds x8, single-arm dumbbell front raise: 5 sets x8, upright rowing: 5 sets x8. The interval between breaks is also as long as the breath is stable, and the second set can be practiced.

Day 4, target muscles: biceps, triceps. Movements: 3 sets of dumbbell alternate curls x 8 pieces, 3 sets of concentrated curls x 8 pieces, 3 sets of chest single arm curls x 8 pieces, 3 sets of narrow bench press x 8 pieces, 3 sets of single arm neck and back arm flexion and extension x 8 pieces, and 2 sets of back arm flexion and extension x 8 pieces.

If you don't train your legs, these four days count as one cycle, and then rest for a day or two before moving on to the next cycle.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

If you want to use dumbbells and professional movements to exercise the muscles of the whole body, you can try these efficient exercises: small dumbbell Russian turn, small dumbbell compound press, leaning over small dumbbell reverse grip row, small dumbbell rocket push, small dumbbell side lift, small dumbbell Sicilian crunch, etc., these are very efficient exercises to exercise the muscles of the whole body, and long-term persistence can maintain a perfect muscle body.

You can do some dumbbell rowing, the movements must be standard and standardized, and you can exercise the muscles of the whole body by doing dumbbell rowing.