Get someone to help design a dumbbell fitness program 5

1. Add weight to dumbbells, if you can do more than 20 weights in a group, you have to add them. And if you want to add a few more after practicing to the limit, the muscles don't hurt on the second day, which means that the effect is not good.

3. Do you eat enough protein? Eat 1-2 eggs, a carton of milk, and a piece of bread 1 hour after practice, and add meals at 10 a.m., 3 p.m., and 9 p.m. on the second day. 3 points to practice 7 points to eat, without eating, it is impossible to practice, 4, at least 48 hours of rest, and then practice.

Sleep 8 hours a day.

You compare your vs to yours and you must have a problem. Practicing for a year should be very ideal for muscles, if it doesn't come out, it is estimated that it is not right, if you want to get a quick effect, go to the gym, barbell bench press, practice to the limit, find someone to bring it to you, 1 month out of effect, however, there is no dumbbell flying bird convenient.

The arms should be practiced push-ups! Pectoral muscles! To practice the bench press, you just sleep on a box, hold the barbell high with both hands, and then lower it flat against your chest and lift it again!

Let's go back and forth forty times! Remember: the box should not be too big, it will be wide enough to sleep just one person!

When pushing the barbell, it should not be too heavy at the beginning, just 20kg! As for abs! Practice sit-ups!

Note: I have them all now!

Every day jogging, sit-ups, and dumbbell lifts.

There are a lot of newcomer guides in the fitness bar, you can go and see it.

The methods I have listed for you are completely effective, it depends on whether you can stick to it yourself.

1 .Get up around 6 a.m. every day, depending on your physical fitness, it is best to run for 1 hour in the morning (you can take your time if your physical condition is not good, such as running for 15 minutes today, 20 minutes tomorrow and so on).

2.A glass of milk in the morning with a few eggs is also good and even more nutritious (but I don't like it).

3.After returning from class in the morning, I had lunch and took a half-hour break, then took dumbbells with just the right weight for myself to exercise the biceps and triceps, as well as the pectoralis major muscles, and spent 30 minutes on each part (remember, don't do a few breaks for a few seconds, because the three places I asked you to exercise require high intensity and high efficiency to complete, without perseverance, you can't do it with simple tools), and then the abdominal muscles, as above for 30 minutes. (I won't explain the method of exercise to you, a lot of them on the Internet, or search on Youku**, for intuitive teaching, the Internet is a good thing.)

4.Classes will continue in the afternoon (hey, I'm also a hard college dog.) After dinner, take a walk for an hour to slowly burn the fat accumulated in the body throughout the day, and then jump rope for an hour, ditto, stick to the time to strengthen a little bit in terms of physical fitness, step by step, I recommend jumping for at least an hour to fully burn the fat of the whole body.

5,.Two hours before going to bed, the following has entered the final stage of the day's exercise, this time period can try to do push-ups, sit-ups and other items that can be exercised without any tools, remember, not intermittently, do these two also need high intensity and high efficiency. (Don't give up halfway after deciding to exercise, otherwise it will be too embarrassing for the old man.)

6.An hour before going to bed, at this time we should have taken a comfortable shower and prepared for sleep, but before that, I recommend that you massage all parts of today's exercise slowly and regularly, so that they can enjoy themselves after a tense day, and then they can fall asleep.

Add a few points, if you want to have a good body, first of all, you have to do the rules of life, three meals a day, you can eat less and more meals if you have the conditions (eat things including fruits, whole wheat bread, milk and other nutritious foods), basically that's all, as long as the landlord does not follow what I said it will not be able to do two months will have significant results, anyway, what are we afraid of in college dogs, the landlord does not think that my plan will allow you to reduce a lot of spare time, in order to have a good body, I think it's worth it, in fact, fitness is really simple, I only took two semesters to have a great body, it doesn't need to be too complicated, just do what I said.

Another note, this is my handmade, I hope you are satisfied, brother, if there is anything else to ask, you can also hi me.

If I just do push-ups (arm strength, abdominal muscles, all the muscles of the body can be trained), I can do a few, do a few, do crawling on the ground, stick to it every day, my physical fitness will be great, and it will also be very helpful when exercising, dumbbells, just do bird side raises.

Dumbbell fitness plan, (dumbbell 8) fitness network is the most authoritative and practical.